Huberman Lab https://www.hubermanlab.com en Copyright © 2021-2025 Scicomm Media LLC The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness. https://megaphone.imgix.net/podcasts/042e6144-725e-11ec-a75d-c38f702aecad/image/ee4f0b7b466ca35620792970d9bce2d2.jpg?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress Huberman Lab https://www.hubermanlab.com no episodic Andrew Huberman, Ph.D. Scicomm Media The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.  Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness. The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.

Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 

Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.

In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

]]> Scicomm Media podcast-verification@scicommedia.com How to Better Regulate Your Emotions | Dr. Marc Brackett https://www.hubermanlab.com/episode/how-to-better-regulate-your-emotions-marc-brackett Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Marc Brackett (00:02:55) Emotion Regulation (00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions? (00:11:25) Sponsors: Joovv & Lingo (00:13:54) Permission for Happiness; Gender, Emotion Suppression (00:22:13) Young Men, Vulnerability, Incapable; Gay Men (00:31:00) Boys & Men, Crying; Emotion Socialization (00:37:34) Sponsor: AG1 (00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation (00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment (00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood (01:03:12) Sponsor: LMNT (01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation (01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing (01:15:49) Emotional Intelligence Training, Self-Evaluation (01:22:15) Living with Discomfort & Emotional Intelligence (01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset (01:34:19) Sponsor: Rorra (01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disconnection (01:45:11) Major Societal Challenges & Everyday Progress (01:54:38) Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment (02:05:33) Emotional Intelligence (02:12:46) Curiosity & Compassion; Reflection, Identity (02:19:32) Point of Connection Game (02:25:02) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Apr 2026 08:00:00 -0000 full 277 Scicomm Media Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Marc Brackett (00:02:55) Emotion Regulation (00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions? (00:11:25) Sponsors: Joovv & Lingo (00:13:54) Permission for Happiness; Gender, Emotion Suppression (00:22:13) Young Men, Vulnerability, Incapable; Gay Men (00:31:00) Boys & Men, Crying; Emotion Socialization (00:37:34) Sponsor: AG1 (00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation (00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment (00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood (01:03:12) Sponsor: LMNT (01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation (01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing (01:15:49) Emotional Intelligence Training, Self-Evaluation (01:22:15) Living with Discomfort & Emotional Intelligence (01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset (01:34:19) Sponsor: Rorra (01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disconnection (01:45:11) Major Societal Challenges & Everyday Progress (01:54:38) Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment (02:05:33) Emotional Intelligence (02:12:46) Curiosity & Compassion; Reflection, Identity (02:19:32) Point of Connection Game (02:25:02) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Marc Brackett

(00:02:55) Emotion Regulation

(00:05:53) Emotion Mindset, Anxiety; Good or Bad Emotions?

(00:11:25) Sponsors: Joovv & Lingo

(00:13:54) Permission for Happiness; Gender, Emotion Suppression

(00:22:13) Young Men, Vulnerability, Incapable; Gay Men

(00:31:00) Boys & Men, Crying; Emotion Socialization

(00:37:34) Sponsor: AG1

(00:38:58) Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation

(00:46:47) Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment

(00:56:15) Meditation & Stress Tolerance, Tool: Label Emotions; Childhood

(01:03:12) Sponsor: LMNT

(01:04:32) Understand Your Assumptions, Tool: Intentional Co-Regulation

(01:12:09) Vocabulary & Rethinking Emotion, Tool: Reframing

(01:15:49) Emotional Intelligence Training, Self-Evaluation

(01:22:15) Living with Discomfort & Emotional Intelligence

(01:27:01) Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset

(01:34:19) Sponsor: Rorra

(01:35:32) Excitement, Positive Emotion; Modern Concerns, AI & Disconnection

(01:45:11) Major Societal Challenges & Everyday Progress

(01:54:38) Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment

(02:05:33) Emotional Intelligence

(02:12:46) Curiosity & Compassion; Reflection, Identity

(02:19:32) Point of Connection Game

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

Disclaimer & Disclosures

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

]]> 8872 no Essentials: Understand & Improve Memory Using Science-Based Tools https://www.hubermanlab.com/episode/essentials-understand-and-mprove-memory-using-science-based-tools In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Memory (00:00:21) Sensory Stimuli & Memory Bias (00:01:54) Associations & Memory; Tool: Repetition (00:05:00) Sponsor: Eight Sleep (00:06:18) Stress, Adrenaline & Strengthening Memories (00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory (00:14:39) Tool: Naps & Sleep for Learning & Memory (00:16:56) Sponsor: AG1 (00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress (00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice (00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis (00:26:11) Exercise, Osteocalcin, Hippocampus & Memory (00:29:37) Sponsor: LMNT (00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory (00:34:08) Déjà Vu (00:36:22) Tool: Brief Meditation Practice to Enhance Memory (00:38:38) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Apr 2026 08:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Memory (00:00:21) Sensory Stimuli & Memory Bias (00:01:54) Associations & Memory; Tool: Repetition (00:05:00) Sponsor: Eight Sleep (00:06:18) Stress, Adrenaline & Strengthening Memories (00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory (00:14:39) Tool: Naps & Sleep for Learning & Memory (00:16:56) Sponsor: AG1 (00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress (00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice (00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis (00:26:11) Exercise, Osteocalcin, Hippocampus & Memory (00:29:37) Sponsor: LMNT (00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory (00:34:08) Déjà Vu (00:36:22) Tool: Brief Meditation Practice to Enhance Memory (00:38:38) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Memory

(00:00:21) Sensory Stimuli & Memory Bias

(00:01:54) Associations & Memory; Tool: Repetition

(00:05:00) Sponsor: Eight Sleep

(00:06:18) Stress, Adrenaline & Strengthening Memories

(00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory

(00:14:39) Tool: Naps & Sleep for Learning & Memory

(00:16:56) Sponsor: AG1

(00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress

(00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice

(00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis

(00:26:11) Exercise, Osteocalcin, Hippocampus & Memory

(00:29:37) Sponsor: LMNT

(00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory

(00:34:08) Déjà Vu

(00:36:22) Tool: Brief Meditation Practice to Enhance Memory

(00:38:38) Recap

Disclaimer & Disclosures

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

]]> 2418 no How Women Can Improve Their Fertility & Hormone Health | Dr. Natalie Crawford https://www.hubermanlab.com/episode/how-women-can-improve-their-fertility-and-hormone-health-natalie-crawford Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Natalie Crawford (00:02:26) Fertility as a Health Marker, Infertility (00:05:34) Perimenopause, Menopause, Hormone Replacement Theory (00:11:01) Sponsors: David & BetterHelp (00:13:35) Hormone Therapy, Extending Ovarian Lifespan (00:19:11) Plastics, Toxins & Fertility (00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility (00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing (00:38:17) Sponsor: AG1 (00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test (00:48:17) Tool: AMH Test; Fertility Education & Patient Choices (00:53:13) Tool: Tracking Ovulation; Ovulation Disorders (00:55:11) AMH Test Cost; Genetic Testing & Patient Choice (01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF) (01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking (01:15:21) Sponsor: Eight Sleep (01:16:39) Egg Freezing, Cost & Patient Choices (01:21:22) Concieving After Hormonal Birth Control, IUD or Depo-Provera (01:27:17) Pregnancy Termination & Concieving Again (01:29:28) Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables (01:34:03) Sleep, Melatonin; Cold Plunge (01:38:41) Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health (01:42:05) Sponsor: Function (01:43:16) Fertility Research into Supplements & Lifestyle Factors (01:48:21) Inflammation, Red Light (01:53:12) Cannabis & Detriments to Egg & Sperm Health (01:58:57) Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices (02:02:21) GLP-1s, PCOS, Endometriosis; Human Growth Hormone (02:10:58) Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin (02:17:27) Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free (02:22:48) Patient Education & Empowerment; Inflammation, Celiac Disease (02:25:40) Anti-Inflammatory Diet, Protein, Fiber, Red Meat (02:33:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Apr 2026 08:00:00 -0000 full 276 Scicomm Media Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Natalie Crawford (00:02:26) Fertility as a Health Marker, Infertility (00:05:34) Perimenopause, Menopause, Hormone Replacement Theory (00:11:01) Sponsors: David & BetterHelp (00:13:35) Hormone Therapy, Extending Ovarian Lifespan (00:19:11) Plastics, Toxins & Fertility (00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility (00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing (00:38:17) Sponsor: AG1 (00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test (00:48:17) Tool: AMH Test; Fertility Education & Patient Choices (00:53:13) Tool: Tracking Ovulation; Ovulation Disorders (00:55:11) AMH Test Cost; Genetic Testing & Patient Choice (01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF) (01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking (01:15:21) Sponsor: Eight Sleep (01:16:39) Egg Freezing, Cost & Patient Choices (01:21:22) Concieving After Hormonal Birth Control, IUD or Depo-Provera (01:27:17) Pregnancy Termination & Concieving Again (01:29:28) Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables (01:34:03) Sleep, Melatonin; Cold Plunge (01:38:41) Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health (01:42:05) Sponsor: Function (01:43:16) Fertility Research into Supplements & Lifestyle Factors (01:48:21) Inflammation, Red Light (01:53:12) Cannabis & Detriments to Egg & Sperm Health (01:58:57) Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices (02:02:21) GLP-1s, PCOS, Endometriosis; Human Growth Hormone (02:10:58) Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin (02:17:27) Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free (02:22:48) Patient Education & Empowerment; Inflammation, Celiac Disease (02:25:40) Anti-Inflammatory Diet, Protein, Fiber, Red Meat (02:33:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Natalie Crawford

(00:02:26) Fertility as a Health Marker, Infertility

(00:05:34) Perimenopause, Menopause, Hormone Replacement Theory

(00:11:01) Sponsors: David & BetterHelp

(00:13:35) Hormone Therapy, Extending Ovarian Lifespan

(00:19:11) Plastics, Toxins & Fertility

(00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility

(00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing

(00:38:17) Sponsor: AG1

(00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test

(00:48:17) Tool: AMH Test; Fertility Education & Patient Choices

(00:53:13) Tool: Tracking Ovulation; Ovulation Disorders

(00:55:11) AMH Test Cost; Genetic Testing & Patient Choice

(01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF)

(01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking

(01:15:21) Sponsor: Eight Sleep

(01:16:39) Egg Freezing, Cost & Patient Choices

(01:21:22) Concieving After Hormonal Birth Control, IUD or Depo-Provera

(01:27:17) Pregnancy Termination & Concieving Again

(01:29:28) Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables

(01:34:03) Sleep, Melatonin; Cold Plunge

(01:38:41) Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health

(01:42:05) Sponsor: Function

(01:43:16) Fertility Research into Supplements & Lifestyle Factors

(01:48:21) Inflammation, Red Light

(01:53:12) Cannabis & Detriments to Egg & Sperm Health

(01:58:57) Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices

(02:02:21) GLP-1s, PCOS, Endometriosis; Human Growth Hormone

(02:10:58) Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin

(02:17:27) Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free

(02:22:48) Patient Education & Empowerment; Inflammation, Celiac Disease

(02:25:40) Anti-Inflammatory Diet, Protein, Fiber, Red Meat

(02:33:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9377 no Essentials: The Biology of Aggression, Mating & Arousal | Dr. David Anderson https://www.hubermanlab.com/episode/essentials-the-biology-of-aggression-mating-and-arousal-david-anderson In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Anderson (00:00:20) Emotions vs States (00:01:53) Emotion Qualities: Persistence & Generalization (00:04:04) Aggression (00:06:39) Sponsor: BetterHelp (00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression (00:09:57) Homeostatic Behaviors & Hydraulic Pressure (00:12:58) Testosterone, Estrogen & Aggression (00:14:51) Female vs Male Aggression (00:16:48) Sponsor: AG1 (00:18:13) Mating Behavior & Aggression; Sexual Violence (00:21:48) Periaqueductal Gray, Pain Control & Fighting (00:26:03) Sponsor: Function (00:27:15) Tachykinin, Pain, Social Isolation & Aggression (00:31:47) Emotions & Somatic Feeling; Vagus Nerve (00:36:27) Acknowledgements & Future Direction Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Apr 2026 08:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Anderson (00:00:20) Emotions vs States (00:01:53) Emotion Qualities: Persistence & Generalization (00:04:04) Aggression (00:06:39) Sponsor: BetterHelp (00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression (00:09:57) Homeostatic Behaviors & Hydraulic Pressure (00:12:58) Testosterone, Estrogen & Aggression (00:14:51) Female vs Male Aggression (00:16:48) Sponsor: AG1 (00:18:13) Mating Behavior & Aggression; Sexual Violence (00:21:48) Periaqueductal Gray, Pain Control & Fighting (00:26:03) Sponsor: Function (00:27:15) Tachykinin, Pain, Social Isolation & Aggression (00:31:47) Emotions & Somatic Feeling; Vagus Nerve (00:36:27) Acknowledgements & Future Direction Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) David Anderson

(00:00:20) Emotions vs States

(00:01:53) Emotion Qualities: Persistence & Generalization

(00:04:04) Aggression

(00:06:39) Sponsor: BetterHelp

(00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression

(00:09:57) Homeostatic Behaviors & Hydraulic Pressure

(00:12:58) Testosterone, Estrogen & Aggression

(00:14:51) Female vs Male Aggression

(00:16:48) Sponsor: AG1

(00:18:13) Mating Behavior & Aggression; Sexual Violence

(00:21:48) Periaqueductal Gray, Pain Control & Fighting

(00:26:03) Sponsor: Function

(00:27:15) Tachykinin, Pain, Social Isolation & Aggression

(00:31:47) Emotions & Somatic Feeling; Vagus Nerve

(00:36:27) Acknowledgements & Future Direction

Disclaimer & Disclosures

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

]]> 2281 no Cultivating Awe & Emotional Connection in Daily Life | Dr. Dacher Keltner https://www.hubermanlab.com/episode/cultivating-awe-and-emotional-connection-dr-dacher-keltner Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Dr Dachner Keltner (00:01:55) Emotions, Awe; Facial Expressions & Culture (00:08:11) Sponsors: Joovv & Helix Sleep (00:11:05) Emotion, Motor Movement & Language (00:15:36) Measuring Emotion; Studying Awe (00:24:10) Horizons, Small to Vast, Shifting Perspective (00:29:27) Tool: Awe Walk (00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness (00:42:13) Sponsor: AG1 (00:43:37) Consciousness, Collective Experiences & Brain Synchronization (00:50:04) Music, Concerts & Awe; Sparring, Transcendence (01:01:28) Joe Strummer (01:06:04) Inhibitors of Awe, Self-Focus & Narcissism (01:12:41) Sponsor: Function (01:13:52) Sports, Collective Effervescence (01:19:03) Social Media & Online Life, Social Community (01:29:51) Designing Cities & Places for Awe (01:34:29) Sponsor: Our Place (01:35:44) Embarrassment, Teasing; Collective Values (01:43:05) Male Friendship, Teasing (01:47:50) Isolation, Loneliness, Reemergence of Community (01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing (02:01:18) Looking Forward, Awe Design (02:08:36) Campfires, Connection, Red Light (02:13:34) Life After Death; Acknowledgments (02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Apr 2026 08:00:00 -0000 full 275 Scicomm Media Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Dr Dachner Keltner (00:01:55) Emotions, Awe; Facial Expressions & Culture (00:08:11) Sponsors: Joovv & Helix Sleep (00:11:05) Emotion, Motor Movement & Language (00:15:36) Measuring Emotion; Studying Awe (00:24:10) Horizons, Small to Vast, Shifting Perspective (00:29:27) Tool: Awe Walk (00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness (00:42:13) Sponsor: AG1 (00:43:37) Consciousness, Collective Experiences & Brain Synchronization (00:50:04) Music, Concerts & Awe; Sparring, Transcendence (01:01:28) Joe Strummer (01:06:04) Inhibitors of Awe, Self-Focus & Narcissism (01:12:41) Sponsor: Function (01:13:52) Sports, Collective Effervescence (01:19:03) Social Media & Online Life, Social Community (01:29:51) Designing Cities & Places for Awe (01:34:29) Sponsor: Our Place (01:35:44) Embarrassment, Teasing; Collective Values (01:43:05) Male Friendship, Teasing (01:47:50) Isolation, Loneliness, Reemergence of Community (01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing (02:01:18) Looking Forward, Awe Design (02:08:36) Campfires, Connection, Red Light (02:13:34) Life After Death; Acknowledgments (02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

(00:00:00) Dr Dachner Keltner

(00:01:55) Emotions, Awe; Facial Expressions & Culture

(00:08:11) Sponsors: Joovv & Helix Sleep

(00:11:05) Emotion, Motor Movement & Language

(00:15:36) Measuring Emotion; Studying Awe

(00:24:10) Horizons, Small to Vast, Shifting Perspective

(00:29:27) Tool: Awe Walk

(00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness

(00:42:13) Sponsor: AG1

(00:43:37) Consciousness, Collective Experiences & Brain Synchronization

(00:50:04) Music, Concerts & Awe; Sparring, Transcendence

(01:01:28) Joe Strummer

(01:06:04) Inhibitors of Awe, Self-Focus & Narcissism

(01:12:41) Sponsor: Function

(01:13:52) Sports, Collective Effervescence

(01:19:03) Social Media & Online Life, Social Community

(01:29:51) Designing Cities & Places for Awe

(01:34:29) Sponsor: Our Place

(01:35:44) Embarrassment, Teasing; Collective Values

(01:43:05) Male Friendship, Teasing

(01:47:50) Isolation, Loneliness, Reemergence of Community

(01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing

(02:01:18) Looking Forward, Awe Design

(02:08:36) Campfires, Connection, Red Light

(02:13:34) Life After Death; Acknowledgments

(02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8434 no Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin https://www.hubermanlab.com/episode/essentials-how-to-build-strength-muscle-size-and-endurance-andy-galpin In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Read the show notes at hubermanlab.com. Subscribe to Perform with Dr. Andy Galpin at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Andy Galpin (00:00:39) 9 Exercise Adaptations; Progressive Overload (00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables (00:08:39) Sponsor: LMNT (00:10:12) Full-Body Workout, Exercise Selection (00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets (00:16:24) Sponsor: AG1 (00:17:48) Hypertrophy vs Strength Training Recovery (00:20:03) Training Volume & Frequency for Hypertrophy (00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms (00:25:28) Sponsor: Eight Sleep (00:26:46) Tool: 3 x 5 Protocol; Power vs Strength (00:28:23) Mental Awareness in Training; Mind-Muscle Connection (00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload (00:33:40) Perform Podcast: Season 3 (00:34:04) Tool: Resistance Training Breathing & Post-Training (00:38:20) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Apr 2026 08:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Read the show notes at hubermanlab.com. Subscribe to Perform with Dr. Andy Galpin at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Andy Galpin (00:00:39) 9 Exercise Adaptations; Progressive Overload (00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables (00:08:39) Sponsor: LMNT (00:10:12) Full-Body Workout, Exercise Selection (00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets (00:16:24) Sponsor: AG1 (00:17:48) Hypertrophy vs Strength Training Recovery (00:20:03) Training Volume & Frequency for Hypertrophy (00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms (00:25:28) Sponsor: Eight Sleep (00:26:46) Tool: 3 x 5 Protocol; Power vs Strength (00:28:23) Mental Awareness in Training; Mind-Muscle Connection (00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload (00:33:40) Perform Podcast: Season 3 (00:34:04) Tool: Resistance Training Breathing & Post-Training (00:38:20) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.

Read the show notes at hubermanlab.com.

Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Andy Galpin

(00:00:39) 9 Exercise Adaptations; Progressive Overload

(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables

(00:08:39) Sponsor: LMNT

(00:10:12) Full-Body Workout, Exercise Selection

(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets

(00:16:24) Sponsor: AG1

(00:17:48) Hypertrophy vs Strength Training Recovery

(00:20:03) Training Volume & Frequency for Hypertrophy

(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms

(00:25:28) Sponsor: Eight Sleep

(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength

(00:28:23) Mental Awareness in Training; Mind-Muscle Connection

(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload

(00:33:40) Perform Podcast: Season 3

(00:34:04) Tool: Resistance Training Breathing & Post-Training

(00:38:20) Acknowledgments

Disclaimer & Disclosures

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

]]> 2359 no How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove https://www.hubermanlab.com/episode/how-hormones-shape-sexual-orientation-and-behavior-marc-breedlove Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Marc Breedlove (00:03:24) Hormones & Sexual Orientation (00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences (00:14:08) Sponsors: David & Rorra (00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women (00:23:57) Mice & Sex Differences, Androgens (00:26:54) Brain Differences & Sexual Orientation (00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality (00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity (00:42:52) Sponsor: AG1 (00:44:16) Sexual Behavior, Libido (00:51:37) Gay Rams, Brain Differences (00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner (01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes (01:13:55) Androgen Insensitivity Syndrome (AIS) (01:18:14) Sponsor: Function (01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis (01:32:55) CAH Carriers, Advantage, Stress Tolerance (01:35:41) Birds & Sexual Differentiation, Gynandromorphs (01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity (01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities (01:53:14) Marc's Academic Journey, Ozarks, Luck (02:02:35) Exploration; Kids & Sex Differences (02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Mar 2026 08:00:00 -0000 full 274 Scicomm Media Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Marc Breedlove (00:03:24) Hormones & Sexual Orientation (00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences (00:14:08) Sponsors: David & Rorra (00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women (00:23:57) Mice & Sex Differences, Androgens (00:26:54) Brain Differences & Sexual Orientation (00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality (00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity (00:42:52) Sponsor: AG1 (00:44:16) Sexual Behavior, Libido (00:51:37) Gay Rams, Brain Differences (00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner (01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes (01:13:55) Androgen Insensitivity Syndrome (AIS) (01:18:14) Sponsor: Function (01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis (01:32:55) CAH Carriers, Advantage, Stress Tolerance (01:35:41) Birds & Sexual Differentiation, Gynandromorphs (01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity (01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities (01:53:14) Marc's Academic Journey, Ozarks, Luck (02:02:35) Exploration; Kids & Sex Differences (02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Marc Breedlove

(00:03:24) Hormones & Sexual Orientation

(00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences

(00:14:08) Sponsors: David & Rorra

(00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women

(00:23:57) Mice & Sex Differences, Androgens

(00:26:54) Brain Differences & Sexual Orientation

(00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality

(00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity

(00:42:52) Sponsor: AG1

(00:44:16) Sexual Behavior, Libido

(00:51:37) Gay Rams, Brain Differences

(00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner

(01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes

(01:13:55) Androgen Insensitivity Syndrome (AIS)

(01:18:14) Sponsor: Function

(01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis

(01:32:55) CAH Carriers, Advantage, Stress Tolerance

(01:35:41) Birds & Sexual Differentiation, Gynandromorphs

(01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity

(01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities

(01:53:14) Marc's Academic Journey, Ozarks, Luck

(02:02:35) Exploration; Kids & Sex Differences

(02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 7892 no Essentials: Using Salt to Optimize Mental & Physical Performance https://www.hubermanlab.com/episode/essentials-using-salt-to-optimize-mental-and-physical-performance In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Salt (00:00:37) Brain & Monitoring Salt (00:02:33) Thirst, Osmotic Thirst & Salt (00:05:35) Hypovolemic Thirst & Blood Pressure (00:06:59) Sponsor: Function (00:08:39) Fluid Balance, Kidney & Urine Regulation (00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes (00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise (00:19:15) Sponsor: LMNT (00:20:46) Stress & Craving Salt (00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet (00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods (00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet (00:31:25) Sponsor: AG1 (00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water (00:34:51) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Mar 2026 08:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Salt (00:00:37) Brain & Monitoring Salt (00:02:33) Thirst, Osmotic Thirst & Salt (00:05:35) Hypovolemic Thirst & Blood Pressure (00:06:59) Sponsor: Function (00:08:39) Fluid Balance, Kidney & Urine Regulation (00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes (00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise (00:19:15) Sponsor: LMNT (00:20:46) Stress & Craving Salt (00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet (00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods (00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet (00:31:25) Sponsor: AG1 (00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water (00:34:51) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Salt

(00:00:37) Brain & Monitoring Salt

(00:02:33) Thirst, Osmotic Thirst & Salt

(00:05:35) Hypovolemic Thirst & Blood Pressure

(00:06:59) Sponsor: Function

(00:08:39) Fluid Balance, Kidney & Urine Regulation

(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes

(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise

(00:19:15) Sponsor: LMNT

(00:20:46) Stress & Craving Salt

(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet

(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods

(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet

(00:31:25) Sponsor: AG1

(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water

(00:34:51) Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2324 no The Best Vitality & Health Protocols | Dr. Rhonda Patrick https://www.hubermanlab.com/episode/the-best-vitality-and-health-protocols-rhonda-patrick Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Rhonda Patrick (00:02:40) Competition, Jumping Rope, Rope Flow (00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training (00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control (00:14:40) Sponsors: Our Place & Lingo (00:17:03) Phones While Training? (00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience (00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates (00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health (00:42:58) Sponsor: AG1 (00:44:21) Tight Junctions, Gut, Neuroinflammation (00:47:26) L-glutamine, Immune System, Cancer Risk (00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress (01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health (01:03:36) Cortisol, Intermittent Fasting Benefits (01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat (01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body (01:21:13) Sponsor: LMNT (01:22:33) Cortisol & Sleep (01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? (01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy (01:45:06) Exercise After Poor Sleep?; Training Breaks (01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness (02:03:31) Sponsor: Function (02:05:16) Creatine, Dose, Resistance Training, Cognitive Function (02:17:43) Biology; Creatine; Supplement Safety (02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat (02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D (02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane (02:55:10) Microplastics (02:57:26) Sponsor: Mateina (02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources (03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet (03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils (03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies (03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Mar 2026 08:00:00 -0000 full 273 Scicomm Media Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Rhonda Patrick (00:02:40) Competition, Jumping Rope, Rope Flow (00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training (00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control (00:14:40) Sponsors: Our Place & Lingo (00:17:03) Phones While Training? (00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience (00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates (00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health (00:42:58) Sponsor: AG1 (00:44:21) Tight Junctions, Gut, Neuroinflammation (00:47:26) L-glutamine, Immune System, Cancer Risk (00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress (01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health (01:03:36) Cortisol, Intermittent Fasting Benefits (01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat (01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body (01:21:13) Sponsor: LMNT (01:22:33) Cortisol & Sleep (01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? (01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy (01:45:06) Exercise After Poor Sleep?; Training Breaks (01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness (02:03:31) Sponsor: Function (02:05:16) Creatine, Dose, Resistance Training, Cognitive Function (02:17:43) Biology; Creatine; Supplement Safety (02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat (02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D (02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane (02:55:10) Microplastics (02:57:26) Sponsor: Mateina (02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources (03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet (03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils (03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies (03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 Rhonda Patrick

(00:02:40) Competition, Jumping Rope, Rope Flow

(00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training

(00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control

(00:14:40) Sponsors: Our Place & Lingo

(00:17:03) Phones While Training?

(00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience

(00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates

(00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health

(00:42:58) Sponsor: AG1

(00:44:21) Tight Junctions, Gut, Neuroinflammation

(00:47:26) L-glutamine, Immune System, Cancer Risk

(00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress

(01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health

(01:03:36) Cortisol, Intermittent Fasting Benefits

(01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat

(01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body

(01:21:13) Sponsor: LMNT

(01:22:33) Cortisol & Sleep

(01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss?

(01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy

(01:45:06) Exercise After Poor Sleep?; Training Breaks

(01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness

(02:03:31) Sponsor: Function

(02:05:16) Creatine, Dose, Resistance Training, Cognitive Function

(02:17:43) Biology; Creatine; Supplement Safety

(02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat

(02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D

(02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane

(02:55:10) Microplastics

(02:57:26) Sponsor: Mateina

(02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources

(03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet

(03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils

(03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies

(03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 12682 no Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis https://www.hubermanlab.com/episode/essentials-tools-for-setting-and-achieving-goals-emily-balcetis In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Emily Balcetis (00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target (00:07:39) Sponsor: Eight Sleep (00:08:57) Goal Setting, Do Vision Boards Work? (00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles (00:17:58) Sponsor: AG1 (00:19:23) How Fitness Shapes the Way People See the World (00:24:46) Visual Spotlight, Exercise & Physical Fitness Level (00:25:45) Stimulants & Motivation (00:27:06) Sponsor: BetterHelp (00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines (00:35:31) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Mar 2026 08:00:00 -0000 full Scicomm Media In this Huberman Lab Essentials episode, my guest is ⁠Dr. Emily Balcetis, PhD⁠, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Emily Balcetis (00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target (00:07:39) Sponsor: Eight Sleep (00:08:57) Goal Setting, Do Vision Boards Work? (00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles (00:17:58) Sponsor: AG1 (00:19:23) How Fitness Shapes the Way People See the World (00:24:46) Visual Spotlight, Exercise & Physical Fitness Level (00:25:45) Stimulants & Motivation (00:27:06) Sponsor: BetterHelp (00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines (00:35:31) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Emily Balcetis

(00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target

(00:07:39) Sponsor: Eight Sleep

(00:08:57) Goal Setting, Do Vision Boards Work?

(00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles

(00:17:58) Sponsor: AG1

(00:19:23) How Fitness Shapes the Way People See the World

(00:24:46) Visual Spotlight, Exercise & Physical Fitness Level

(00:25:45) Stimulants & Motivation

(00:27:06) Sponsor: BetterHelp

(00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines

(00:35:31) Acknowledgements

Disclaimer & Disclosures

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

]]> 2173 no Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson https://www.hubermanlab.com/episode/science-based-meditation-tools-to-improve-your-brain-and-health-richard-davidson Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish. The episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Richard "Richie" Davidson (00:03:33) States of Mind vs Traits (00:09:06) Wakeful Brain Activity vs Deep Sleep (00:11:55) Sponsors: David & Eight Sleep (00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight (00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States (00:23:05) Types of Mediation, Shifting from Thinking to Being (00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness" (00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits (00:39:39) Meditation Practice History, Kindness & Nurturing Goodness (00:45:07) Sponsor: AG1 (00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy (00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow (00:57:51) Creativity; Capturing Thoughts, Unconscious Mind (01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation (01:10:12) Sponsor: Joovv (01:11:34) Beyond Stimulus & Response (01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence (01:18:00) Contemplating Death, Long-Term Meditation (01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice (01:26:07) Consistency, Balancing Discipline vs Surrender (01:29:52) Social Media & Validating Existence, Digital Hygiene (01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone (01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice (01:46:50) Phone Detox, Self-Control (01:52:07) Sponsor: Waking Up (01:53:29) Overcoming Resistance, Making Peace With Your Mind (01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness (02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice (02:15:39) Awareness & Insight, Tools: Outside View; Task Connection (02:19:43) Cultivating Flourishing, Familiarity with Resistance (02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use (02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation (02:37:25) Open Monitoring Meditation & Creativity (02:41:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Mar 2026 08:00:00 -0000 full 272 Scicomm Media Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish. The episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Richard "Richie" Davidson (00:03:33) States of Mind vs Traits (00:09:06) Wakeful Brain Activity vs Deep Sleep (00:11:55) Sponsors: David & Eight Sleep (00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight (00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States (00:23:05) Types of Mediation, Shifting from Thinking to Being (00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness" (00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits (00:39:39) Meditation Practice History, Kindness & Nurturing Goodness (00:45:07) Sponsor: AG1 (00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy (00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow (00:57:51) Creativity; Capturing Thoughts, Unconscious Mind (01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation (01:10:12) Sponsor: Joovv (01:11:34) Beyond Stimulus & Response (01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence (01:18:00) Contemplating Death, Long-Term Meditation (01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice (01:26:07) Consistency, Balancing Discipline vs Surrender (01:29:52) Social Media & Validating Existence, Digital Hygiene (01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone (01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice (01:46:50) Phone Detox, Self-Control (01:52:07) Sponsor: Waking Up (01:53:29) Overcoming Resistance, Making Peace With Your Mind (01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness (02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice (02:15:39) Awareness & Insight, Tools: Outside View; Task Connection (02:19:43) Cultivating Flourishing, Familiarity with Resistance (02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use (02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation (02:37:25) Open Monitoring Meditation & Creativity (02:41:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish.

The episode show notes are available at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Richard "Richie" Davidson

(00:03:33) States of Mind vs Traits

(00:09:06) Wakeful Brain Activity vs Deep Sleep

(00:11:55) Sponsors: David & Eight Sleep

(00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight

(00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States

(00:23:05) Types of Mediation, Shifting from Thinking to Being

(00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness"

(00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits

(00:39:39) Meditation Practice History, Kindness & Nurturing Goodness

(00:45:07) Sponsor: AG1

(00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy

(00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow

(00:57:51) Creativity; Capturing Thoughts, Unconscious Mind

(01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation

(01:10:12) Sponsor: Joovv

(01:11:34) Beyond Stimulus & Response

(01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence

(01:18:00) Contemplating Death, Long-Term Meditation

(01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice

(01:26:07) Consistency, Balancing Discipline vs Surrender

(01:29:52) Social Media & Validating Existence, Digital Hygiene

(01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone

(01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice

(01:46:50) Phone Detox, Self-Control

(01:52:07) Sponsor: Waking Up

(01:53:29) Overcoming Resistance, Making Peace With Your Mind

(01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness

(02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice

(02:15:39) Awareness & Insight, Tools: Outside View; Task Connection

(02:19:43) Cultivating Flourishing, Familiarity with Resistance

(02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use

(02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation

(02:37:25) Open Monitoring Meditation & Creativity

(02:41:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9839 no Essentials: Benefits of Sauna & Deliberate Heat Exposure https://www.hubermanlab.com/episode/essentials-benefits-of-sauna-and-deliberate-heat-exposure In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Heat Exposure (00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia (00:02:24) Body & Brain Circuit to Heat Up & Cool Down (00:05:31) Sponsor: AG1 (00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency (00:112:09) Sauna Types, Alternatives to Sauna (00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast (00:17:38) Sponsor: LMNT (00:19:10) Heat Shock Protein Activation & Sauna (00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits (00:24:21) Sauna & Increase Growth Hormone (00:30:18) Sponsor: Eight Sleep (00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration (00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins (00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Mar 2026 08:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Heat Exposure (00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia (00:02:24) Body & Brain Circuit to Heat Up & Cool Down (00:05:31) Sponsor: AG1 (00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency (00:112:09) Sauna Types, Alternatives to Sauna (00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast (00:17:38) Sponsor: LMNT (00:19:10) Heat Shock Protein Activation & Sauna (00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits (00:24:21) Sauna & Increase Growth Hormone (00:30:18) Sponsor: Eight Sleep (00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration (00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins (00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.

I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Heat Exposure

(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia

(00:02:24) Body & Brain Circuit to Heat Up & Cool Down

(00:05:31) Sponsor: AG1

(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency

(00:112:09) Sauna Types, Alternatives to Sauna

(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast

(00:17:38) Sponsor: LMNT

(00:19:10) Heat Shock Protein Activation & Sauna

(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits

(00:24:21) Sauna & Increase Growth Hormone

(00:30:18) Sponsor: Eight Sleep

(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration

(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins

(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing

Disclaimer & Disclosures

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

]]> 2628 no Avoiding, Treating & Curing Cancer With the Immune System | Dr. Alex Marson https://www.hubermanlab.com/episode/avoiding-treating-and-curing-cancer-with-the-immune-system-alex-marson Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Alex Marson (00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools (00:05:56) Immune System, Innate vs Adaptive Immune System (00:10:55) Thymus, T Cell Selection; B Cells & Antibodies (00:13:23) Sponsors: BetterHelp & Helix Sleep (00:16:11) Immune System Health, Sleep, Diet; Genes (00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions (00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics (00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight (00:38:27) BRAC Mutations, Mutagens, Pesticides (00:42:33) Sponsor: AG1 (00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye (00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy (00:59:04) CRISPR, Immunotherapies (01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet (01:08:27) CRISPR Discovery & Mechanism (01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution (01:20:57) Sponsor: LMNT (01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention (01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines (01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine (01:47:51) Sponsor: Function (01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets (01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity (02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience (02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function (02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming (02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Mar 2026 08:00:00 -0000 full 271 Scicomm Media Dr. Alex Marson, MD, PhD, is a professor of medicine at the University of California, San Francisco. Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Alex Marson (00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools (00:05:56) Immune System, Innate vs Adaptive Immune System (00:10:55) Thymus, T Cell Selection; B Cells & Antibodies (00:13:23) Sponsors: BetterHelp & Helix Sleep (00:16:11) Immune System Health, Sleep, Diet; Genes (00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions (00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics (00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight (00:38:27) BRAC Mutations, Mutagens, Pesticides (00:42:33) Sponsor: AG1 (00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye (00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy (00:59:04) CRISPR, Immunotherapies (01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet (01:08:27) CRISPR Discovery & Mechanism (01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution (01:20:57) Sponsor: LMNT (01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention (01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines (01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine (01:47:51) Sponsor: Function (01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets (01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity (02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience (02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function (02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming (02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Alex Marson

(00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools

(00:05:56) Immune System, Innate vs Adaptive Immune System

(00:10:55) Thymus, T Cell Selection; B Cells & Antibodies

(00:13:23) Sponsors: BetterHelp & Helix Sleep

(00:16:11) Immune System Health, Sleep, Diet; Genes

(00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions

(00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics

(00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight

(00:38:27) BRAC Mutations, Mutagens, Pesticides

(00:42:33) Sponsor: AG1

(00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye

(00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy

(00:59:04) CRISPR, Immunotherapies

(01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet

(01:08:27) CRISPR Discovery & Mechanism

(01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution

(01:20:57) Sponsor: LMNT

(01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention

(01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines

(01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine

(01:47:51) Sponsor: Function

(01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets

(01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity

(02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience

(02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function

(02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming

(02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8847 no Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker https://www.hubermanlab.com/episode/essentials-the-biology-of-taste-perception-and-sugar-craving-charles-zuker In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Charles Zuker (00:00:20) Senses & Perception (00:02:29) Taste, 5 Taste Qualities & Dietary Needs (00:05:49) Taste vs Flavor (00:07:05) Sponsor: AG1 (00:07:56) Taste Buds; Bitter (00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain (00:12:47) Taste Plasticity & Changing Food Preferences (00:14:13) Taste Modulation; Salt (00:17:08) Sponsor: LMNT (00:18:41) Gut-Brain Signaling (00:23:14) Sugar Appetite & Gut-Brain Axis (00:27:42) Sponsor: Function (00:29:21) Artificial Sweeteners, Sugar Cravings (00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices (00:34:11) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Mar 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Charles Zuker (00:00:20) Senses & Perception (00:02:29) Taste, 5 Taste Qualities & Dietary Needs (00:05:49) Taste vs Flavor (00:07:05) Sponsor: AG1 (00:07:56) Taste Buds; Bitter (00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain (00:12:47) Taste Plasticity & Changing Food Preferences (00:14:13) Taste Modulation; Salt (00:17:08) Sponsor: LMNT (00:18:41) Gut-Brain Signaling (00:23:14) Sugar Appetite & Gut-Brain Axis (00:27:42) Sponsor: Function (00:29:21) Artificial Sweeteners, Sugar Cravings (00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices (00:34:11) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI).

We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Charles Zuker

(00:00:20) Senses & Perception

(00:02:29) Taste, 5 Taste Qualities & Dietary Needs

(00:05:49) Taste vs Flavor

(00:07:05) Sponsor: AG1

(00:07:56) Taste Buds; Bitter

(00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain

(00:12:47) Taste Plasticity & Changing Food Preferences

(00:14:13) Taste Modulation; Salt

(00:17:08) Sponsor: LMNT

(00:18:41) Gut-Brain Signaling

(00:23:14) Sugar Appetite & Gut-Brain Axis

(00:27:42) Sponsor: Function

(00:29:21) Artificial Sweeteners, Sugar Cravings

(00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices

(00:34:11) Acknowledgements

Disclaimer & Disclosures

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

]]> 2110 no Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia https://www.hubermanlab.com/episode/unlearn-negative-thoughts-and-behaviors-patterns-alok-kanojia Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Alok Kanojia (Dr. K) (00:03:09) Internet, Computer Games; Academic Pressure (00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language (00:13:24) Sponsors: Lingo & Joovv (00:16:06) Personality & Individual Road Maps, Misdiagnosis (00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance (00:26:06) Dating in the Internet Age, Cognitive Bias (00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings (00:39:58) Sponsor: AG1 (00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego (00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive (00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism (01:10:36) Observing One's Mind, Meditation, Psychedelics (01:11:59) Sponsor: Function (01:13:46) Tool: Shunya "Void" Meditation & Resilience (01:24:02) External Reminders, Environment; Men & Emotional Regulation (01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass (01:39:15) Yoga Nidra, Channeling Divinity, Genius (01:42:30) Sponsor: Eight Sleep (01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change (01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance (02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis (02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards (02:18:38) Social Media & Looks Obsession, Purpose, Charisma (02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships (02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself (02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships (02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates (02:55:12) Exploring Practices, Meditation, Breathwork (03:01:39) Spirituality, Personal Exploration; Acknowledgements (03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Mar 2026 09:00:00 -0000 full 270 Scicomm Media Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Alok Kanojia (Dr. K) (00:03:09) Internet, Computer Games; Academic Pressure (00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language (00:13:24) Sponsors: Lingo & Joovv (00:16:06) Personality & Individual Road Maps, Misdiagnosis (00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance (00:26:06) Dating in the Internet Age, Cognitive Bias (00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings (00:39:58) Sponsor: AG1 (00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego (00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive (00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism (01:10:36) Observing One's Mind, Meditation, Psychedelics (01:11:59) Sponsor: Function (01:13:46) Tool: Shunya "Void" Meditation & Resilience (01:24:02) External Reminders, Environment; Men & Emotional Regulation (01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass (01:39:15) Yoga Nidra, Channeling Divinity, Genius (01:42:30) Sponsor: Eight Sleep (01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change (01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance (02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis (02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards (02:18:38) Social Media & Looks Obsession, Purpose, Charisma (02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships (02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself (02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships (02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates (02:55:12) Exploring Practices, Meditation, Breathwork (03:01:39) Spirituality, Personal Exploration; Acknowledgements (03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(00:00:00) Alok Kanojia (Dr. K)

(00:03:09) Internet, Computer Games; Academic Pressure

(00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language

(00:13:24) Sponsors: Lingo & Joovv

(00:16:06) Personality & Individual Road Maps, Misdiagnosis

(00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance

(00:26:06) Dating in the Internet Age, Cognitive Bias

(00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings

(00:39:58) Sponsor: AG1

(00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego

(00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive

(00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism

(01:10:36) Observing One's Mind, Meditation, Psychedelics

(01:11:59) Sponsor: Function

(01:13:46) Tool: Shunya "Void" Meditation & Resilience

(01:24:02) External Reminders, Environment; Men & Emotional Regulation

(01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass

(01:39:15) Yoga Nidra, Channeling Divinity, Genius

(01:42:30) Sponsor: Eight Sleep

(01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change

(01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance

(02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis

(02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards

(02:18:38) Social Media & Looks Obsession, Purpose, Charisma

(02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships

(02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself

(02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships

(02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates

(02:55:12) Exploring Practices, Meditation, Breathwork

(03:01:39) Spirituality, Personal Exploration; Acknowledgements

(03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 11338 Essentials: Using Light to Optimize Health https://www.hubermanlab.com/episode/essentials-using-light-to-optimize-health In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Light (00:00:47) Physics of Light (00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin (00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure (00:08:32) Sponsor: ROKA (00:09:47) Tool: Melatonin Levels & Reduce Night Light (00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility (00:13:54) UVB Light & Improved Pain Tolerance (00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers (00:18:25) Sponsor: AG1 (00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure (00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure (00:23:45) Light, Wound Healing, Hair & Nail Growth (00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light (00:27:46) Sponsor: Function (00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria (00:33:06) Offset Age-Related Eyesight Decline, Red Light (00:37:22) Tool: Red Light Protocol, Frequency & Timing (00:40:02) Red Light for Shift Workers (00:41:42) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Feb 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Light (00:00:47) Physics of Light (00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin (00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure (00:08:32) Sponsor: ROKA (00:09:47) Tool: Melatonin Levels & Reduce Night Light (00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility (00:13:54) UVB Light & Improved Pain Tolerance (00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers (00:18:25) Sponsor: AG1 (00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure (00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure (00:23:45) Light, Wound Healing, Hair & Nail Growth (00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light (00:27:46) Sponsor: Function (00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria (00:33:06) Offset Age-Related Eyesight Decline, Red Light (00:37:22) Tool: Red Light Protocol, Frequency & Timing (00:40:02) Red Light for Shift Workers (00:41:42) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how different wavelengths of light affect the human body and how light exposure can improve sleep quality, mood and daytime alertness while supporting healthy hormone regulation. I also discuss the therapeutic use of ultraviolet and infrared/red light for a wide variety of benefits, including improved skin health and offsetting age-related vision loss. I explain the biological mechanisms behind these light-based therapies and offer practical tools that listeners can use to improve both their mental and physical well-being.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Light

(00:00:47) Physics of Light

(00:01:57) Light & Body, Rods & Cones, Skin, Seasons & Melatonin

(00:05:01) Melatonin Supplements?, Tool: Seasonal Sun Exposure

(00:08:32) Sponsor: ROKA

(00:09:47) Tool: Melatonin Levels & Reduce Night Light

(00:10:31) Light, UVB, Skin Exposure, Testosterone & Estrogen, Fertility

(00:13:54) UVB Light & Improved Pain Tolerance

(00:16:10) Tool: Daily Sunlight Exposure Protocol; Blue Blockers

(00:18:25) Sponsor: AG1

(00:19:16) Seasonal Affective Disorder (SAD), Year-Round Sunlight Exposure

(00:21:24) Enhanced Immune Function & UVB Light, Tool: Winter Light Exposure

(00:23:45) Light, Wound Healing, Hair & Nail Growth

(00:25:11) Tool: Mood, Dopamine & Avoid Nighttime UVB Light

(00:27:46) Sponsor: Function

(00:29:25) Red Light Therapy, Infrared Light, Acne, Wound Healing & Scars; Mitochondria

(00:33:06) Offset Age-Related Eyesight Decline, Red Light

(00:37:22) Tool: Red Light Protocol, Frequency & Timing

(00:40:02) Red Light for Shift Workers

(00:41:42) Recap

Disclaimer & Disclosures

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

]]> 2550 no Restore Youthfulness & Vitality to the Aging Brain & Body | Dr. Tony Wyss-Coray https://www.hubermanlab.com/episode/restore-youthfulness-and-vitality-to-the-aging-brain-and-body-tony-wyss-coray Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Tony Wyss-Coray (00:03:00) Young vs Old Animals, Age-Related Disease (00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease (00:12:50) Sponsors: David & LMNT (00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells (00:20:15) Blood Banking; Dracula (00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies (00:33:02) NAD Levels & Aging, NMN Supplements (00:36:44) Vitality vs Longevity; Periods of Accelerated Aging (00:43:17) Sponsors: AG1 & Roka (00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting (00:51:25) Exercise, Injury & Inflammation (00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk (01:02:35) Platelet-Rich Plasma (PRP); Exosomes (01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food (01:11:28) Sponsor: Function (01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking (01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function (01:24:44) Exercise Type & Longevity; Exercise Enjoyment (01:32:02) Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate (01:37:05) Alcohol & Social Connection; US vs European Food Culture (01:40:50) Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light (01:49:13) Future Projects (01:56:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Feb 2026 09:00:00 -0000 full 269 Scicomm Media Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine who is discovering factors present in young blood and in exercised blood that can improve brain, heart and other organ health. Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Tony Wyss-Coray (00:03:00) Young vs Old Animals, Age-Related Disease (00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease (00:12:50) Sponsors: David & LMNT (00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells (00:20:15) Blood Banking; Dracula (00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies (00:33:02) NAD Levels & Aging, NMN Supplements (00:36:44) Vitality vs Longevity; Periods of Accelerated Aging (00:43:17) Sponsors: AG1 & Roka (00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting (00:51:25) Exercise, Injury & Inflammation (00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk (01:02:35) Platelet-Rich Plasma (PRP); Exosomes (01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food (01:11:28) Sponsor: Function (01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking (01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function (01:24:44) Exercise Type & Longevity; Exercise Enjoyment (01:32:02) Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate (01:37:05) Alcohol & Social Connection; US vs European Food Culture (01:40:50) Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light (01:49:13) Future Projects (01:56:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Tony Wyss-Coray

(00:03:00) Young vs Old Animals, Age-Related Disease

(00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease

(00:12:50) Sponsors: David & LMNT

(00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells

(00:20:15) Blood Banking; Dracula

(00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies

(00:33:02) NAD Levels & Aging, NMN Supplements

(00:36:44) Vitality vs Longevity; Periods of Accelerated Aging

(00:43:17) Sponsors: AG1 & Roka

(00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting

(00:51:25) Exercise, Injury & Inflammation

(00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk

(01:02:35) Platelet-Rich Plasma (PRP); Exosomes

(01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food

(01:11:28) Sponsor: Function

(01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking

(01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function

(01:24:44) Exercise Type & Longevity; Exercise Enjoyment

(01:32:02) Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate

(01:37:05) Alcohol & Social Connection; US vs European Food Culture

(01:40:50) Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light

(01:49:13) Future Projects

(01:56:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 7168 no Essentials: Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere https://www.hubermanlab.com/episode/essentials-optimize-your-exercise-program-with-science-based-tools-jeff-cavaliere In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:00:20) Beginner Whole Body Training Program, Warm-Ups (00:02:18) Splits, Time Efficiency, Recovery; Bro Splits (00:05:07) Sponsor: BetterHelp (00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies (00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity (00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test (00:14:48) Sponsor: Helix Sleep (00:16:22) Active vs Passive Stretching, Recovery (00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching (00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips (00:26:10) Sponsor: AG1 (00:27:01) Tool: Proper Bar Grip, Elbow Pain (00:31:26) Tool: Training Journal & Goals (00:32:03) Nutrition; Tool: Plate Method (00:35:28) Sponsor: David (00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements (00:39:04) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Feb 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:00:20) Beginner Whole Body Training Program, Warm-Ups (00:02:18) Splits, Time Efficiency, Recovery; Bro Splits (00:05:07) Sponsor: BetterHelp (00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies (00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity (00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test (00:14:48) Sponsor: Helix Sleep (00:16:22) Active vs Passive Stretching, Recovery (00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching (00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips (00:26:10) Sponsor: AG1 (00:27:01) Tool: Proper Bar Grip, Elbow Pain (00:31:26) Tool: Training Journal & Goals (00:32:03) Nutrition; Tool: Plate Method (00:35:28) Sponsor: David (00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements (00:39:04) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform.

We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix: https://helixsleep.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

(00:00:20) Beginner Whole Body Training Program, Warm-Ups

(00:02:18) Splits, Time Efficiency, Recovery; Bro Splits

(00:05:07) Sponsor: BetterHelp

(00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies

(00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity

(00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test

(00:14:48) Sponsor: Helix Sleep

(00:16:22) Active vs Passive Stretching, Recovery

(00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching

(00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips

(00:26:10) Sponsor: AG1

(00:27:01) Tool: Proper Bar Grip, Elbow Pain

(00:31:26) Tool: Training Journal & Goals

(00:32:03) Nutrition; Tool: Plate Method

(00:35:28) Sponsor: David

(00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements

(00:39:04) Acknowledgements

Disclaimer & Disclosures

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

]]> 2400 no The Most Effective Weight Training, Cardio & Nutrition for Women | Dr. Lauren Colenso-Semple https://www.hubermanlab.com/episode/the-most-effective-weight-training-cardio-and-nutrition-for-women-lauren-colenso-semple Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Feb 2026 09:00:00 -0000 full 268 Scicomm Media Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Lauren Colenso-Semple

(00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation

(00:08:07) Sponsors: Joovv & Eight Sleep

(00:10:45) Testosterone & Women; Resistance Training; Young Girls

(00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals

(00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency

(00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps

(00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges?

(00:39:37) Sponsor: AG1

(00:40:28) High Reps & Injury, Technique & Warm-Ups

(00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity

(00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance

(00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle

(01:02:45) Sponsor: Rorra

(01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause

(01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness

(01:14:57) Menstrual Cycle & Physical Activity; Nutrition

(01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss

(01:26:25) Ectomorph, Mesomorph or Endomorph?

(01:28:55) Sponsor: Function

(01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition

(01:38:29) Protein, Resistance Training & Timing

(01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits?

(01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition

(01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome

(02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time

(02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone

(02:09:22) Women Differences in Diet & Training?; Exercise Science Studies

(02:16:19) Lauren's Training Schedule, Mobility Work

(02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure

(02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery

(02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9132 no Essentials: The Science of Love, Desire & Attachment https://www.hubermanlab.com/episode/essentials-the-science-of-love-desire-and-attachment In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Desire, Love & Attachment (00:00:23) 4 Attachment Styles, Child & Parent (00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy (00:07:26) Sponsor: Eight Sleep (00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship (00:09:51) Brain & Neural Circuits for Desire, Love & Attachment (00:11:19) Empathy, Autonomic Matching (00:13:09) Positive Delusions, Relationship Breakdown & Failure (00:16:00) Sponsor: Function (00:17:39) Universality of Love, Autonomic Coordination (00:21:38) Self-Expansion & Relationships, Shaping Self-Perception (00:27:54) Sponsor: AG1 (00:28:44) Testosterone, Estrogen, Dopamine & Libido (00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus (00:38:55) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Feb 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore the psychology and biology of desire, love and attachment. In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Desire, Love & Attachment (00:00:23) 4 Attachment Styles, Child & Parent (00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy (00:07:26) Sponsor: Eight Sleep (00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship (00:09:51) Brain & Neural Circuits for Desire, Love & Attachment (00:11:19) Empathy, Autonomic Matching (00:13:09) Positive Delusions, Relationship Breakdown & Failure (00:16:00) Sponsor: Function (00:17:39) Universality of Love, Autonomic Coordination (00:21:38) Self-Expansion & Relationships, Shaping Self-Perception (00:27:54) Sponsor: AG1 (00:28:44) Testosterone, Estrogen, Dopamine & Libido (00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus (00:38:55) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Desire, Love & Attachment

(00:00:23) 4 Attachment Styles, Child & Parent

(00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy

(00:07:26) Sponsor: Eight Sleep

(00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship

(00:09:51) Brain & Neural Circuits for Desire, Love & Attachment

(00:11:19) Empathy, Autonomic Matching

(00:13:09) Positive Delusions, Relationship Breakdown & Failure

(00:16:00) Sponsor: Function

(00:17:39) Universality of Love, Autonomic Coordination

(00:21:38) Self-Expansion & Relationships, Shaping Self-Perception

(00:27:54) Sponsor: AG1

(00:28:44) Testosterone, Estrogen, Dopamine & Libido

(00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus

(00:38:55) Recap

Disclaimer & Disclosures

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

]]> 2391 no How Genes Shape Your Risk Taking & Morals | Dr. Kathryn Paige Harden https://www.hubermanlab.com/episode/how-genes-shape-your-risk-taking-and-morals-kathryn-paige-harden Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps (00:00:00) Kathryn Paige Harden (00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages (00:06:44) Puberty, Aging & Differences; Epigenome; Cognition (00:14:05) Sponsors: BetterHelp & Lingo (00:16:45) Puberty Onset & Family; Communication & Empathy (00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes (00:27:33) Family History; Genes & Brain Development (00:33:05) Personality & Temperament, Motivation, Addiction; Trauma (00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History (00:46:06) Sponsor: AG1 (00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family (00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males (01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition (01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation (01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity (01:25:21) Sponsor: Our Place (01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits (01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict (01:40:36) Genes, Boys vs Girls, Impulse Control (01:45:00) Behavior Punishment vs Rewards, Responsibility (01:51:29) Sponsor: Helix Sleep (01:53:03) Accountability; Suffering, Cancel Culture & Punishment (02:00:01) Life Energy & Punishment, Prison (02:08:16) Backward vs Forward-Looking Justice; Forgiveness, Retribution, Power, Choice (02:16:11) Reward, Unfairness & Inequality (02:21:59) Punishment, Reward & Power; Online vs In-Person Communities (02:29:49) Identical Twin Differences; Genetic Influence & Age; Sunlight & Genes (02:39:24) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Feb 2026 09:00:00 -0000 full 267 Scicomm Media Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps (00:00:00) Kathryn Paige Harden (00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages (00:06:44) Puberty, Aging & Differences; Epigenome; Cognition (00:14:05) Sponsors: BetterHelp & Lingo (00:16:45) Puberty Onset & Family; Communication & Empathy (00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes (00:27:33) Family History; Genes & Brain Development (00:33:05) Personality & Temperament, Motivation, Addiction; Trauma (00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History (00:46:06) Sponsor: AG1 (00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family (00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males (01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition (01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation (01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity (01:25:21) Sponsor: Our Place (01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits (01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict (01:40:36) Genes, Boys vs Girls, Impulse Control (01:45:00) Behavior Punishment vs Rewards, Responsibility (01:51:29) Sponsor: Helix Sleep (01:53:03) Accountability; Suffering, Cancel Culture & Punishment (02:00:01) Life Energy & Punishment, Prison (02:08:16) Backward vs Forward-Looking Justice; Forgiveness, Retribution, Power, Choice (02:16:11) Reward, Unfairness & Inequality (02:21:59) Punishment, Reward & Power; Online vs In-Person Communities (02:29:49) Identical Twin Differences; Genetic Influence & Age; Sunlight & Genes (02:39:24) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness.

Read the episode show notes at hubermanlab.com.

Pre-order Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Lingo: https://hellolingo.com/huberman

Our Place: https://fromourplace.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Timestamps

(00:00:00) Kathryn Paige Harden

(00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages

(00:06:44) Puberty, Aging & Differences; Epigenome; Cognition

(00:14:05) Sponsors: BetterHelp & Lingo

(00:16:45) Puberty Onset & Family; Communication & Empathy

(00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes

(00:27:33) Family History; Genes & Brain Development

(00:33:05) Personality & Temperament, Motivation, Addiction; Trauma

(00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History

(00:46:06) Sponsor: AG1

(00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family

(00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males

(01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition

(01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation

(01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity

(01:25:21) Sponsor: Our Place

(01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits

(01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict

(01:40:36) Genes, Boys vs Girls, Impulse Control

(01:45:00) Behavior Punishment vs Rewards, Responsibility

(01:51:29) Sponsor: Helix Sleep

(01:53:03) Accountability; Suffering, Cancel Culture & Punishment

(02:00:01) Life Energy & Punishment, Prison

(02:08:16) Backward vs Forward-Looking Justice; Forgiveness, Retribution, Power, Choice

(02:16:11) Reward, Unfairness & Inequality

(02:21:59) Punishment, Reward & Power; Online vs In-Person Communities

(02:29:49) Identical Twin Differences; Genetic Influence & Age; Sunlight & Genes

(02:39:24) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9737 no Essentials: The Science & Practice of Movement | Ido Portal In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement. We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Ido Portal (00:00:20) Movement Practice, Self-Inquiry (00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement (00:06:35) Sponsor: LMNT (00:08:09) Mental & Physical Postures; Virtuosity (00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View (00:17:53) Hearing; Different Opinions (00:20:59) Body Shape; Developing Many Walks (00:23:53) Sponsor: AG1 (00:24:45) Playful Exploration, Openness (00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort (00:32:18) Exercise, Traditional Movements; Examination of Movement (00:37:43) Exploration; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Feb 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Ido Portal, a movement coach and world expert on human movement. In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement. We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Ido Portal (00:00:20) Movement Practice, Self-Inquiry (00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement (00:06:35) Sponsor: LMNT (00:08:09) Mental & Physical Postures; Virtuosity (00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View (00:17:53) Hearing; Different Opinions (00:20:59) Body Shape; Developing Many Walks (00:23:53) Sponsor: AG1 (00:24:45) Playful Exploration, Openness (00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort (00:32:18) Exercise, Traditional Movements; Examination of Movement (00:37:43) Exploration; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement.

We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Ido Portal

(00:00:20) Movement Practice, Self-Inquiry

(00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement

(00:06:35) Sponsor: LMNT

(00:08:09) Mental & Physical Postures; Virtuosity

(00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View

(00:17:53) Hearing; Different Opinions

(00:20:59) Body Shape; Developing Many Walks

(00:23:53) Sponsor: AG1

(00:24:45) Playful Exploration, Openness

(00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort

(00:32:18) Exercise, Traditional Movements; Examination of Movement

(00:37:43) Exploration; Acknowledgements

Disclaimer & Disclosures

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

]]> 2330 no How Dopamine & Serotonin Shape Decisions, Motivation & Learning | Dr. Read Montague https://www.hubermanlab.com/episode/how-dopamine-serotonin-shape-decisions-motivation-and-learning-read-montague Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain. Episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Read Montague (00:02:54) Dopamine, Motivation & Learning (00:08:49) Reward Prediction Error, Expectations (00:12:24) Sponsors: David & Joovv (00:14:54) Foraging, Dating, Expectations vs Outcomes; AI (00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits" (00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease (00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode (00:42:29) Sponsor: AG1 (00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat (00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors (01:01:36) Serotonin & Dopamine, Opponency, SSRIs (01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture (01:18:34) Drugs of Abuse & High Dopamine (01:19:48) Sponsor: Function (01:21:35) Trauma & Dopamine Adaptation (01:27:34) SSRIs, Dopamine, Positive Experiences (01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans (01:36:16) Sleep; Divorce; Science is a Contact Sport (01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports (01:54:14) Sponsor: LMNT (01:55:34) Meditation, Breathing, Learning; Dopamine as a Currency (02:04:38) Function of Sleep, Motivation; Time Perception & Dopamine, Tracking Time (02:13:18) LLMs, AI, Uses & Problem Solving (02:18:33) Future Projects, Commercial Brain-Machine Interfaces; Concentration (02:25:57) Dopamine "Hits"?; Depression & Schizophrenia; Quitting (02:30:17) Dopamine & Serotonin Misunderstandings; Internal Satisfaction; Motivation (02:35:58) Serotonin Syndrome; Acknowledgements (02:38:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Feb 2026 09:00:00 -0000 full 266 Scicomm Media Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain. Episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Read Montague (00:02:54) Dopamine, Motivation & Learning (00:08:49) Reward Prediction Error, Expectations (00:12:24) Sponsors: David & Joovv (00:14:54) Foraging, Dating, Expectations vs Outcomes; AI (00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits" (00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease (00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode (00:42:29) Sponsor: AG1 (00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat (00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors (01:01:36) Serotonin & Dopamine, Opponency, SSRIs (01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture (01:18:34) Drugs of Abuse & High Dopamine (01:19:48) Sponsor: Function (01:21:35) Trauma & Dopamine Adaptation (01:27:34) SSRIs, Dopamine, Positive Experiences (01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans (01:36:16) Sleep; Divorce; Science is a Contact Sport (01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports (01:54:14) Sponsor: LMNT (01:55:34) Meditation, Breathing, Learning; Dopamine as a Currency (02:04:38) Function of Sleep, Motivation; Time Perception & Dopamine, Tracking Time (02:13:18) LLMs, AI, Uses & Problem Solving (02:18:33) Future Projects, Commercial Brain-Machine Interfaces; Concentration (02:25:57) Dopamine "Hits"?; Depression & Schizophrenia; Quitting (02:30:17) Dopamine & Serotonin Misunderstandings; Internal Satisfaction; Motivation (02:35:58) Serotonin Syndrome; Acknowledgements (02:38:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain.

Episode show notes are available at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Read Montague

(00:02:54) Dopamine, Motivation & Learning

(00:08:49) Reward Prediction Error, Expectations

(00:12:24) Sponsors: David & Joovv

(00:14:54) Foraging, Dating, Expectations vs Outcomes; AI

(00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits"

(00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease

(00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode

(00:42:29) Sponsor: AG1

(00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat

(00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors

(01:01:36) Serotonin & Dopamine, Opponency, SSRIs

(01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture

(01:18:34) Drugs of Abuse & High Dopamine

(01:19:48) Sponsor: Function

(01:21:35) Trauma & Dopamine Adaptation

(01:27:34) SSRIs, Dopamine, Positive Experiences

(01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans

(01:36:16) Sleep; Divorce; Science is a Contact Sport

(01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports

(01:54:14) Sponsor: LMNT

(01:55:34) Meditation, Breathing, Learning; Dopamine as a Currency

(02:04:38) Function of Sleep, Motivation; Time Perception & Dopamine, Tracking Time

(02:13:18) LLMs, AI, Uses & Problem Solving

(02:18:33) Future Projects, Commercial Brain-Machine Interfaces; Concentration

(02:25:57) Dopamine "Hits"?; Depression & Schizophrenia; Quitting

(02:30:17) Dopamine & Serotonin Misunderstandings; Internal Satisfaction; Motivation

(02:35:58) Serotonin Syndrome; Acknowledgements

(02:38:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9699 no Essentials: Using Play to Rewire & Improve Your Brain https://www.hubermanlab.com/episode/essentials-using-play-to-rewire-and-improve-your-brain In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Power of Play (00:00:37) Play, Brain & Exploring Contingencies; Creatives (00:03:27) Childhood Play & Low-Stakes Scenarios (00:05:18) Sponsor: Mateina (00:06:21) Tool: Adults & Playful Mindset (00:08:53) Play Postures; Eyes (00:12:00) Group Play, Testing & Breaking Rules (00:14:32) Role Play (00:15:43) Sponsor: AG1 (00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health (00:22:29) Tinkerers & Creatives, Playful Spirit (00:24:54) Sponsor: Our Place (00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles (00:30:15) Personal Play Identity, Adulthood (00:33:23) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Jan 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Power of Play (00:00:37) Play, Brain & Exploring Contingencies; Creatives (00:03:27) Childhood Play & Low-Stakes Scenarios (00:05:18) Sponsor: Mateina (00:06:21) Tool: Adults & Playful Mindset (00:08:53) Play Postures; Eyes (00:12:00) Group Play, Testing & Breaking Rules (00:14:32) Role Play (00:15:43) Sponsor: AG1 (00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health (00:22:29) Tinkerers & Creatives, Playful Spirit (00:24:54) Sponsor: Our Place (00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles (00:30:15) Personal Play Identity, Adulthood (00:33:23) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/offer

Our Place: https://fromourplace.com/huberman

Timestamps

(00:00:00) Power of Play

(00:00:37) Play, Brain & Exploring Contingencies; Creatives

(00:03:27) Childhood Play & Low-Stakes Scenarios

(00:05:18) Sponsor: Mateina

(00:06:21) Tool: Adults & Playful Mindset

(00:08:53) Play Postures; Eyes

(00:12:00) Group Play, Testing & Breaking Rules

(00:14:32) Role Play

(00:15:43) Sponsor: AG1

(00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health

(00:22:29) Tinkerers & Creatives, Playful Spirit

(00:24:54) Sponsor: Our Place

(00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles

(00:30:15) Personal Play Identity, Adulthood

(00:33:23) Recap

Disclaimer & Disclosures

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

]]> 2111 no Science & Tools of Learning & Memory | Dr. David Eagleman https://www.hubermanlab.com/episode/science-and-tools-of-learning-and-memory-david-eagleman Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Rorra: https://rorra.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Eagleman (00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism (00:11:07) Sponsors: Mateina & Rorra (00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity (00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity (00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge (00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity (00:38:50) Sponsor: AG1 (00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors (00:50:13) Brain Chatter, Aphantasia & Practice (00:56:57) Specialization vs Diverse Experience, Childhood & Brain (01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation (01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory (01:11:23) Sponsor: Lingo (01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently (01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction (01:27:09) Social Media, Addiction, Curiosity (01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband (01:35:26) Sponsor: Function (01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition (01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness (01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education (01:56:10) Kids vs Adults, Memory Manipulation; Photos (01:59:27) Polarization, In vs Out Groups, Empathy; Fairness (02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification (02:19:27) Current Projects; Acknowledgements (02:21:44) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Jan 2026 09:00:00 -0000 full 269 Scicomm Media Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Rorra: https://rorra.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Eagleman (00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism (00:11:07) Sponsors: Mateina & Rorra (00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity (00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity (00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge (00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity (00:38:50) Sponsor: AG1 (00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors (00:50:13) Brain Chatter, Aphantasia & Practice (00:56:57) Specialization vs Diverse Experience, Childhood & Brain (01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation (01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory (01:11:23) Sponsor: Lingo (01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently (01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction (01:27:09) Social Media, Addiction, Curiosity (01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband (01:35:26) Sponsor: Function (01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition (01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness (01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education (01:56:10) Kids vs Adults, Memory Manipulation; Photos (01:59:27) Polarization, In vs Out Groups, Empathy; Fairness (02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification (02:19:27) Current Projects; Acknowledgements (02:21:44) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/offer

Rorra: https://rorra.com/huberman

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) David Eagleman

(00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism

(00:11:07) Sponsors: Mateina & Rorra

(00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity

(00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity

(00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge

(00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity

(00:38:50) Sponsor: AG1

(00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors

(00:50:13) Brain Chatter, Aphantasia & Practice

(00:56:57) Specialization vs Diverse Experience, Childhood & Brain

(01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation

(01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory

(01:11:23) Sponsor: Lingo

(01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently

(01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction

(01:27:09) Social Media, Addiction, Curiosity

(01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband

(01:35:26) Sponsor: Function

(01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition

(01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness

(01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education

(01:56:10) Kids vs Adults, Memory Manipulation; Photos

(01:59:27) Polarization, In vs Out Groups, Empathy; Fairness

(02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification

(02:19:27) Current Projects; Acknowledgements

(02:21:44) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8666 no Essentials: Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti https://www.hubermanlab.com/episode/essentials-therapy-treating-trauma-and-other-life-challenges-paul-conti In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function Health: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Paul Conti (00:00:21) What is Trauma?, Guilt & Shame (00:03:20) Evolutionary Context of Trauma, Shame & Guilt (00:07:18) Sponsor: Function (00:08:59) Repetition Compulsion, Repeating Trauma (00:12:48) Processing Trauma in Therapy or On Your Own, Grieving (00:16:48) Introspection, Tool: Processing Trauma Through Words (00:18:04) Sponsor: LMNT (00:19:35) Finding a Therapist, Rapport; Duration of Therapy (00:21:49) Prescriptions, Depression, Treating Core Issues (00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy (00:28:18) Sponsor: AGZ by AG1 (00:29:48) MDMA, Overcoming Fear (00:31:43) Talking about Trauma, Language (00:33:36) Taking Care of Oneself, Tool: Self-Care Basics (00:36:56) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 Jan 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function Health: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Paul Conti (00:00:21) What is Trauma?, Guilt & Shame (00:03:20) Evolutionary Context of Trauma, Shame & Guilt (00:07:18) Sponsor: Function (00:08:59) Repetition Compulsion, Repeating Trauma (00:12:48) Processing Trauma in Therapy or On Your Own, Grieving (00:16:48) Introspection, Tool: Processing Trauma Through Words (00:18:04) Sponsor: LMNT (00:19:35) Finding a Therapist, Rapport; Duration of Therapy (00:21:49) Prescriptions, Depression, Treating Core Issues (00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy (00:28:18) Sponsor: AGZ by AG1 (00:29:48) MDMA, Overcoming Fear (00:31:43) Talking about Trauma, Language (00:33:36) Taking Care of Oneself, Tool: Self-Care Basics (00:36:56) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness.

We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Paul Conti

(00:00:21) What is Trauma?, Guilt & Shame

(00:03:20) Evolutionary Context of Trauma, Shame & Guilt

(00:07:18) Sponsor: Function

(00:08:59) Repetition Compulsion, Repeating Trauma

(00:12:48) Processing Trauma in Therapy or On Your Own, Grieving

(00:16:48) Introspection, Tool: Processing Trauma Through Words

(00:18:04) Sponsor: LMNT

(00:19:35) Finding a Therapist, Rapport; Duration of Therapy

(00:21:49) Prescriptions, Depression, Treating Core Issues

(00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy

(00:28:18) Sponsor: AGZ by AG1

(00:29:48) MDMA, Overcoming Fear

(00:31:43) Talking about Trauma, Language

(00:33:36) Taking Care of Oneself, Tool: Self-Care Basics

(00:36:56) Acknowledgements

Disclaimer & Disclosures

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

]]> 2300 no Build Muscle & Strength & Forge Your Life Path | Dorian Yates https://www.hubermanlab.com/episode/build-muscle-and-strength-and-forge-your-life-path-dorian-yates Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Function Health: https://functionhealth.com/huberman Timestamps (00:00:00) Dorian Yates (00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts (00:09:15) Muscular Failure, Stimulate & Recover; Anabolics (00:12:04) Sponsors: David & Joovv (00:14:33) Muscle Pump, Stimulus; Recovery Weeks (00:17:32) Beginners & Learning Correct Mechanics; Diabetes (00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints (00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents (00:39:21) Sponsors: AG1 & Our Place (00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks (00:53:57) Father & Son Relationship; Training Evolution (00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger (01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics (01:12:18) Human Possibility, Fitness & Health Progression, Nutrition (01:16:05) Sponsor: LMNT (01:17:26) Mike Mentzer (01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset (01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity (01:38:52) Flexibility, Winning vs Loving the Process (01:43:08) Aging, Exercise & Posture (01:46:34) Sponsor: Function (01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind (01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection (02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change (02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria (02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork (02:19:34) Cannabis & Motivation, Individual Variation, THC Levels (02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts (02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience (02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness (02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Jan 2026 09:00:00 -0000 full 264 Scicomm Media Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Function Health: https://functionhealth.com/huberman Timestamps (00:00:00) Dorian Yates (00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts (00:09:15) Muscular Failure, Stimulate & Recover; Anabolics (00:12:04) Sponsors: David & Joovv (00:14:33) Muscle Pump, Stimulus; Recovery Weeks (00:17:32) Beginners & Learning Correct Mechanics; Diabetes (00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints (00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents (00:39:21) Sponsors: AG1 & Our Place (00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks (00:53:57) Father & Son Relationship; Training Evolution (00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger (01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics (01:12:18) Human Possibility, Fitness & Health Progression, Nutrition (01:16:05) Sponsor: LMNT (01:17:26) Mike Mentzer (01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset (01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity (01:38:52) Flexibility, Winning vs Loving the Process (01:43:08) Aging, Exercise & Posture (01:46:34) Sponsor: Function (01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind (01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection (02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change (02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria (02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork (02:19:34) Cannabis & Motivation, Individual Variation, THC Levels (02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts (02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience (02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness (02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Dorian Yates

(00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts

(00:09:15) Muscular Failure, Stimulate & Recover; Anabolics

(00:12:04) Sponsors: David & Joovv

(00:14:33) Muscle Pump, Stimulus; Recovery Weeks

(00:17:32) Beginners & Learning Correct Mechanics; Diabetes

(00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints

(00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents

(00:39:21) Sponsors: AG1 & Our Place

(00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks

(00:53:57) Father & Son Relationship; Training Evolution

(00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger

(01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics

(01:12:18) Human Possibility, Fitness & Health Progression, Nutrition

(01:16:05) Sponsor: LMNT

(01:17:26) Mike Mentzer

(01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset

(01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity

(01:38:52) Flexibility, Winning vs Loving the Process

(01:43:08) Aging, Exercise & Posture

(01:46:34) Sponsor: Function

(01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind

(01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection

(02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change

(02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria

(02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork

(02:19:34) Cannabis & Motivation, Individual Variation, THC Levels

(02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts

(02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience

(02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness

(02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 10058 Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki https://www.hubermanlab.com/episode/essentials-tools-to-boost-attention-and-memory-wendy-suzuki In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation. Episode show notes: https://go.hubermanlab.com/7gTmlIR Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Wendy Suzuki (00:00:21) What Makes Moments Memorable? (00:02:24) Memory & Hippocampus, Imagination (00:05:35) Sponsor: BetterHelp (00:06:37) One-Trial Learning, Fear (00:08:10) Exercise Effects on Focus, Attention & Memory (00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise (00:15:10) Sponsor: AG1 (00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood (00:18:43) How Exercise Increases BDNF (00:20:47) Adults, Neuron Growth, Hippocampus (00:22:51) Exercise Effects on Memory, Tool: Morning Exercise (00:26:08) Exercise & Long-term Effects on Cognition, Older Adults (00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s) (00:32:03) Sponsor: Eight Sleep (00:33:22) Increase Exercise For Greater Cognitive Benefits (00:35:30) Affirmations, Exercise, Mood, IntenSati (00:37:37) Meditation & Benefits, Tool: Brief Meditation (00:39:32) Tools to Improve Attention Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 Jan 2026 09:00:00 -0000 full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University. We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation. Episode show notes: https://go.hubermanlab.com/7gTmlIR Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Wendy Suzuki (00:00:21) What Makes Moments Memorable? (00:02:24) Memory & Hippocampus, Imagination (00:05:35) Sponsor: BetterHelp (00:06:37) One-Trial Learning, Fear (00:08:10) Exercise Effects on Focus, Attention & Memory (00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise (00:15:10) Sponsor: AG1 (00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood (00:18:43) How Exercise Increases BDNF (00:20:47) Adults, Neuron Growth, Hippocampus (00:22:51) Exercise Effects on Memory, Tool: Morning Exercise (00:26:08) Exercise & Long-term Effects on Cognition, Older Adults (00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s) (00:32:03) Sponsor: Eight Sleep (00:33:22) Increase Exercise For Greater Cognitive Benefits (00:35:30) Affirmations, Exercise, Mood, IntenSati (00:37:37) Meditation & Benefits, Tool: Brief Meditation (00:39:32) Tools to Improve Attention Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.

We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.

Episode show notes: https://go.hubermanlab.com/7gTmlIR

Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

(00:00:00) Wendy Suzuki

(00:00:21) What Makes Moments Memorable?

(00:02:24) Memory & Hippocampus, Imagination

(00:05:35) Sponsor: BetterHelp

(00:06:37) One-Trial Learning, Fear

(00:08:10) Exercise Effects on Focus, Attention & Memory

(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise

(00:15:10) Sponsor: AG1

(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood

(00:18:43) How Exercise Increases BDNF

(00:20:47) Adults, Neuron Growth, Hippocampus

(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise

(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults

(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)

(00:32:03) Sponsor: Eight Sleep

(00:33:22) Increase Exercise For Greater Cognitive Benefits

(00:35:30) Affirmations, Exercise, Mood, IntenSati

(00:37:37) Meditation & Benefits, Tool: Brief Meditation

(00:39:32) Tools to Improve Attention

Disclaimer & Disclosures

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

]]> 2472 no How to Overcome Addiction to Substances or Behaviors | Dr. Keith Humphreys https://www.hubermanlab.com/episode/how-to-overcome-addiction-to-substances-or-behaviors-keith-humphreys Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Keith Humphreys (00:03:22) Addiction; Genetic Risk (00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk (00:18:03) Sponsors: David & BetterHelp (00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use (00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure (00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates (00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms (00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood (00:52:29) Sponsor: AG1 (00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos (01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug? (01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges (01:18:58) Sponsor: Helix Sleep (01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS) (01:28:10) SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD (01:36:10) Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD (01:44:04) Nicotine, Mistaking Withdrawal for Benefit (01:47:24) Sponsor: LMNT (01:48:44) Tool: How to Talk to Someone with Addiction (01:55:23) Perception of Addicts, Character Defect, Pain (02:00:58) Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency? (02:09:53) Longterm Drug Use, Dopamine, Cues & Relapse; Social Media (02:16:21) Brain Stimulation, TMS; Homelessness, Substance Use & Rehab (02:26:11) Addiction Treatment Policy, Rehab & Insurance (02:29:08) Tool: 12-Step Programs, AA, Accessibility & Benefits (02:38:08) AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings (02:44:38) GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements (02:52:39) Social Media Addiction, Tool: Avoiding Social Media Strategies (02:58:36) “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways (03:04:13) AA as an Action Program, Tool: Try Different AA Meetings (03:08:21) Hospice, Death, Overcoming Fear of Death (03:13:54) Addiction to Escape Death?, Desire for Oblivion (03:18:11) Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice (03:24:27) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Jan 2026 09:00:00 -0000 full 263 Scicomm Media Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Keith Humphreys (00:03:22) Addiction; Genetic Risk (00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk (00:18:03) Sponsors: David & BetterHelp (00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use (00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure (00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates (00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms (00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood (00:52:29) Sponsor: AG1 (00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos (01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug? (01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges (01:18:58) Sponsor: Helix Sleep (01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS) (01:28:10) SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD (01:36:10) Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD (01:44:04) Nicotine, Mistaking Withdrawal for Benefit (01:47:24) Sponsor: LMNT (01:48:44) Tool: How to Talk to Someone with Addiction (01:55:23) Perception of Addicts, Character Defect, Pain (02:00:58) Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency? (02:09:53) Longterm Drug Use, Dopamine, Cues & Relapse; Social Media (02:16:21) Brain Stimulation, TMS; Homelessness, Substance Use & Rehab (02:26:11) Addiction Treatment Policy, Rehab & Insurance (02:29:08) Tool: 12-Step Programs, AA, Accessibility & Benefits (02:38:08) AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings (02:44:38) GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements (02:52:39) Social Media Addiction, Tool: Avoiding Social Media Strategies (02:58:36) “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways (03:04:13) AA as an Action Program, Tool: Try Different AA Meetings (03:08:21) Hospice, Death, Overcoming Fear of Death (03:13:54) Addiction to Escape Death?, Desire for Oblivion (03:18:11) Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice (03:24:27) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Keith Humphreys

(00:03:22) Addiction; Genetic Risk

(00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk

(00:18:03) Sponsors: David & BetterHelp

(00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use

(00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure

(00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates

(00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms

(00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood

(00:52:29) Sponsor: AG1

(00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos

(01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug?

(01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges

(01:18:58) Sponsor: Helix Sleep

(01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS)

(01:28:10) SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD

(01:36:10) Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD

(01:44:04) Nicotine, Mistaking Withdrawal for Benefit

(01:47:24) Sponsor: LMNT

(01:48:44) Tool: How to Talk to Someone with Addiction

(01:55:23) Perception of Addicts, Character Defect, Pain

(02:00:58) Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency?

(02:09:53) Longterm Drug Use, Dopamine, Cues & Relapse; Social Media

(02:16:21) Brain Stimulation, TMS; Homelessness, Substance Use & Rehab

(02:26:11) Addiction Treatment Policy, Rehab & Insurance

(02:29:08) Tool: 12-Step Programs, AA, Accessibility & Benefits

(02:38:08) AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings

(02:44:38) GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements

(02:52:39) Social Media Addiction, Tool: Avoiding Social Media Strategies

(02:58:36) “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways

(03:04:13) AA as an Action Program, Tool: Try Different AA Meetings

(03:08:21) Hospice, Death, Overcoming Fear of Death

(03:13:54) Addiction to Escape Death?, Desire for Oblivion

(03:18:11) Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice

(03:24:27) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 12435 no Essentials: Optimizing Workspace for Productivity, Focus & Creativity https://www.hubermanlab.com/episode/essentials-optimizing-workspace-for-productivity-focus-and-creativity In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00:00) Workplace Optimization for Performance (00:00:36) Clutter, Variables for Workspace Optimization (00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows (00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights (00:07:13) Sponsor: Eight Sleep (00:07:13) Alertness & Visual Focus, Tool: Screen Placement (00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks (00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task (00:16:08) Sponsor: AG1 (00:16:08) Background Noise to Avoid; White Noise, Pink Noise (00:20:41) Sound Patterns to Improve Concentration (00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine (00:25:33) Tool: Managing Interruptions (00:25:29) Sponsor: ROKA (00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk (00:30:45) Key Takeaways, Flexibility & Changing Locations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Jan 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00:00) Workplace Optimization for Performance (00:00:36) Clutter, Variables for Workspace Optimization (00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows (00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights (00:07:13) Sponsor: Eight Sleep (00:07:13) Alertness & Visual Focus, Tool: Screen Placement (00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks (00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task (00:16:08) Sponsor: AG1 (00:16:08) Background Noise to Avoid; White Noise, Pink Noise (00:20:41) Sound Patterns to Improve Concentration (00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine (00:25:33) Tool: Managing Interruptions (00:25:29) Sponsor: ROKA (00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk (00:30:45) Key Takeaways, Flexibility & Changing Locations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity.

I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

(00:00:00) Workplace Optimization for Performance

(00:00:36) Clutter, Variables for Workspace Optimization

(00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows

(00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights

(00:07:13) Sponsor: Eight Sleep

(00:07:13) Alertness & Visual Focus, Tool: Screen Placement

(00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks

(00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task

(00:16:08) Sponsor: AG1

(00:16:08) Background Noise to Avoid; White Noise, Pink Noise

(00:20:41) Sound Patterns to Improve Concentration

(00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine

(00:25:33) Tool: Managing Interruptions

(00:25:29) Sponsor: ROKA

(00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk

(00:30:45) Key Takeaways, Flexibility & Changing Locations

Disclaimer & Disclosures

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

]]> 2089 no Best Ways to Build Better Habits & Break Bad Ones | James Clear https://www.hubermanlab.com/episode/best-ways-to-build-better-habits-and-break-bad-ones-james-clear James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits. Sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) James Clear (00:01:10) Atomic Habits (00:02:57) Common Habits, Tool: Habit Success & Getting Started (00:06:16) Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change (00:10:18) Sponsors: Lingo & Wealthfront (00:13:26) Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan (00:18:42) Consistency, Flow vs Grind, Master Showing Up, Learning & Practice (00:24:54) Chunking, Getting Started at Gym (00:28:01) Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits (00:34:10) Friction, Competition & Effort; Credentials (00:39:38) Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives (00:45:59) Sponsors: AG1 & Joovv (00:48:56) Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity (00:55:18) Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset (01:04:20) Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity (01:14:24) Sponsor: Eight Sleep (01:15:42) Criticism; Identity & Growth (01:21:47) Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures (01:30:03) Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing (01:38:22) Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs (01:45:37) Creativity, Specialization vs Generalization; Books (01:51:31) Sponsor: Function (01:53:18) Habits & Context, Environmental Cues, Tools for Minimizing Phone Use (02:02:01) Bad Habits, Checking Phone, Tools for Breaking Bad Habits (02:08:21) Physical & Social Environment, New Habits, Tool: Join/Create Groups (02:18:40) Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions (02:26:05) Impact of Habits, Habits as Solutions; Upcoming Projects (02:32:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Jan 2026 09:00:00 -0000 full 262 Scicomm Media James Clear is an expert on behavioral change and habits and the author of the bestselling book ⁠Atomic Habits⁠. James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits. Sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) James Clear (00:01:10) Atomic Habits (00:02:57) Common Habits, Tool: Habit Success & Getting Started (00:06:16) Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change (00:10:18) Sponsors: Lingo & Wealthfront (00:13:26) Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan (00:18:42) Consistency, Flow vs Grind, Master Showing Up, Learning & Practice (00:24:54) Chunking, Getting Started at Gym (00:28:01) Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits (00:34:10) Friction, Competition & Effort; Credentials (00:39:38) Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives (00:45:59) Sponsors: AG1 & Joovv (00:48:56) Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity (00:55:18) Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset (01:04:20) Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity (01:14:24) Sponsor: Eight Sleep (01:15:42) Criticism; Identity & Growth (01:21:47) Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures (01:30:03) Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing (01:38:22) Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs (01:45:37) Creativity, Specialization vs Generalization; Books (01:51:31) Sponsor: Function (01:53:18) Habits & Context, Environmental Cues, Tools for Minimizing Phone Use (02:02:01) Bad Habits, Checking Phone, Tools for Breaking Bad Habits (02:08:21) Physical & Social Environment, New Habits, Tool: Join/Create Groups (02:18:40) Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions (02:26:05) Impact of Habits, Habits as Solutions; Upcoming Projects (02:32:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits.

Sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

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

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) James Clear

(00:01:10) Atomic Habits

(00:02:57) Common Habits, Tool: Habit Success & Getting Started

(00:06:16) Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change

(00:10:18) Sponsors: Lingo & Wealthfront

(00:13:26) Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan

(00:18:42) Consistency, Flow vs Grind, Master Showing Up, Learning & Practice

(00:24:54) Chunking, Getting Started at Gym

(00:28:01) Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits

(00:34:10) Friction, Competition & Effort; Credentials

(00:39:38) Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives

(00:45:59) Sponsors: AG1 & Joovv

(00:48:56) Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity

(00:55:18) Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset

(01:04:20) Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity

(01:14:24) Sponsor: Eight Sleep

(01:15:42) Criticism; Identity & Growth

(01:21:47) Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures

(01:30:03) Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing

(01:38:22) Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs

(01:45:37) Creativity, Specialization vs Generalization; Books

(01:51:31) Sponsor: Function

(01:53:18) Habits & Context, Environmental Cues, Tools for Minimizing Phone Use

(02:02:01) Bad Habits, Checking Phone, Tools for Breaking Bad Habits

(02:08:21) Physical & Social Environment, New Habits, Tool: Join/Create Groups

(02:18:40) Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions

(02:26:05) Impact of Habits, Habits as Solutions; Upcoming Projects

(02:32:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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

]]> 9333 no Essentials: Micronutrients for Health & Longevity | Dr. Rhonda Patrick https://www.hubermanlab.com/episode/essentials-micronutrients-for-health-and-longevity-rhonda-patrick In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Rhonda Patrick (00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature (00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa (00:06:19) Sponsor: LMNT (00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements (00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index (00:12:06) Omega-3s & Inflammation (00:14:46) Sponsor: AGZ by AG1 (00:16:16) Vitamin D; Health Benefits (00:18:46) Tool: Vitamin D Supplementation, Bloodwork (00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation (00:24:25) Sponsor: Function (00:26:05) Deliberate Cold Exposure, Mood & Dopamine (00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect (00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory (00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency (00:38:52) Tool: Hot Bath; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Jan 2026 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Rhonda Patrick (00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature (00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa (00:06:19) Sponsor: LMNT (00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements (00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index (00:12:06) Omega-3s & Inflammation (00:14:46) Sponsor: AGZ by AG1 (00:16:16) Vitamin D; Health Benefits (00:18:46) Tool: Vitamin D Supplementation, Bloodwork (00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation (00:24:25) Sponsor: Function (00:26:05) Deliberate Cold Exposure, Mood & Dopamine (00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect (00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory (00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency (00:38:52) Tool: Hot Bath; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health.

We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Rhonda Patrick

(00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature

(00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa

(00:06:19) Sponsor: LMNT

(00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements

(00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index

(00:12:06) Omega-3s & Inflammation

(00:14:46) Sponsor: AGZ by AG1

(00:16:16) Vitamin D; Health Benefits

(00:18:46) Tool: Vitamin D Supplementation, Bloodwork

(00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation

(00:24:25) Sponsor: Function

(00:26:05) Deliberate Cold Exposure, Mood & Dopamine

(00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect

(00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory

(00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency

(00:38:52) Tool: Hot Bath; Acknowledgements

Disclaimer & Disclosures

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

]]> 2433 no Defining Healthy Masculinity & How to Build It | Terry Real https://www.hubermanlab.com/episode/defining-healthy-masculinity-how-to-build-it-terry-real Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Terry Real (00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism (00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions (00:10:50) Sponsors: BetterHelp & David (00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy (00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem (00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?" (00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength (00:40:47) Sponsor: AG1 (00:42:32) Healthy Criticism, Tool: Women & Articulating Needs (00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness (00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere" (01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat (01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support (01:25:39) Sponsor: Function (01:27:27) Lack of Male Friends, Hiking, Community, Teaching Young Men (01:36:11) Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness (01:40:40) Work, Life Purpose & Men; Skillful Warriors (01:45:01) Absent Fathers; Early Childhood & Proper Nurturing; Caretaking (01:53:24) Sponsor: Waking Up (01:54:47) Women & Speaking Relationally, Objectivity Battle (01:59:02) Addiction & Disconnection, 12-Step Meetings & Fellowship (02:08:04) Pornography, Internet, Intensity vs Intimacy; Optimization (02:11:57) Tool: Families & Hanging Out; Relational Joy; Relational Recovery (02:22:29) Giving Criticism, Tools: Make Requests; Feedback Wheel (02:28:21) Gratitude, Aging; Skillful Fighting in Relationship & Repair (02:34:17) Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness (02:44:00) Y Chromosome, Wholeness (02:48:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Dec 2025 09:00:00 -0000 full 261 Scicomm Media Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Terry Real (00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism (00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions (00:10:50) Sponsors: BetterHelp & David (00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy (00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem (00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?" (00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength (00:40:47) Sponsor: AG1 (00:42:32) Healthy Criticism, Tool: Women & Articulating Needs (00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness (00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere" (01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat (01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support (01:25:39) Sponsor: Function (01:27:27) Lack of Male Friends, Hiking, Community, Teaching Young Men (01:36:11) Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness (01:40:40) Work, Life Purpose & Men; Skillful Warriors (01:45:01) Absent Fathers; Early Childhood & Proper Nurturing; Caretaking (01:53:24) Sponsor: Waking Up (01:54:47) Women & Speaking Relationally, Objectivity Battle (01:59:02) Addiction & Disconnection, 12-Step Meetings & Fellowship (02:08:04) Pornography, Internet, Intensity vs Intimacy; Optimization (02:11:57) Tool: Families & Hanging Out; Relational Joy; Relational Recovery (02:22:29) Giving Criticism, Tools: Make Requests; Feedback Wheel (02:28:21) Gratitude, Aging; Skillful Fighting in Relationship & Repair (02:34:17) Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness (02:44:00) Y Chromosome, Wholeness (02:48:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Terry Real

(00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism

(00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions

(00:10:50) Sponsors: BetterHelp & David

(00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy

(00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem

(00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?"

(00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength

(00:40:47) Sponsor: AG1

(00:42:32) Healthy Criticism, Tool: Women & Articulating Needs

(00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness

(00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere"

(01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat

(01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support

(01:25:39) Sponsor: Function

(01:27:27) Lack of Male Friends, Hiking, Community, Teaching Young Men

(01:36:11) Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness

(01:40:40) Work, Life Purpose & Men; Skillful Warriors

(01:45:01) Absent Fathers; Early Childhood & Proper Nurturing; Caretaking

(01:53:24) Sponsor: Waking Up

(01:54:47) Women & Speaking Relationally, Objectivity Battle

(01:59:02) Addiction & Disconnection, 12-Step Meetings & Fellowship

(02:08:04) Pornography, Internet, Intensity vs Intimacy; Optimization

(02:11:57) Tool: Families & Hanging Out; Relational Joy; Relational Recovery

(02:22:29) Giving Criticism, Tools: Make Requests; Feedback Wheel

(02:28:21) Gratitude, Aging; Skillful Fighting in Relationship & Repair

(02:34:17) Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness

(02:44:00) Y Chromosome, Wholeness

(02:48:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 10245 Essentials: How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Kyle Gillett (00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing (00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health (00:04:32) Sponsor: AG1 (00:06:17) Diet, Individualization; Bloodwork & Frequency (00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction (00:08:36) Intermittent Fasting, Growth Hormone, IGF-1 (00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT (00:13:28) Testosterone & Women, SHGB (00:15:19) Sponsor: Maui Nui (00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss (00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol (00:23:13) Cannabis, Alcohol, Testosterone (00:24:48) Males & Testosterone, TRT, Prostate Cancer (00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten (00:27:23) Sponsor: Function (00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis (00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS (00:36:42) Melanotan, Uses & Risks (00:38:45) Spiritual Health, Interdisciplinary Health Integration (00:41:23) Caffeine & Hormones, Sleep; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Dec 2025 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Kyle Gillett (00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing (00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health (00:04:32) Sponsor: AG1 (00:06:17) Diet, Individualization; Bloodwork & Frequency (00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction (00:08:36) Intermittent Fasting, Growth Hormone, IGF-1 (00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT (00:13:28) Testosterone & Women, SHGB (00:15:19) Sponsor: Maui Nui (00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss (00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol (00:23:13) Cannabis, Alcohol, Testosterone (00:24:48) Males & Testosterone, TRT, Prostate Cancer (00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten (00:27:23) Sponsor: Function (00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis (00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS (00:36:42) Melanotan, Uses & Risks (00:38:45) Spiritual Health, Interdisciplinary Health Integration (00:41:23) Caffeine & Hormones, Sleep; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health.

We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kyle Gillett

(00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing

(00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health

(00:04:32) Sponsor: AG1

(00:06:17) Diet, Individualization; Bloodwork & Frequency

(00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction

(00:08:36) Intermittent Fasting, Growth Hormone, IGF-1

(00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT

(00:13:28) Testosterone & Women, SHGB

(00:15:19) Sponsor: Maui Nui

(00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss

(00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol

(00:23:13) Cannabis, Alcohol, Testosterone

(00:24:48) Males & Testosterone, TRT, Prostate Cancer

(00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten

(00:27:23) Sponsor: Function

(00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis

(00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS

(00:36:42) Melanotan, Uses & Risks

(00:38:45) Spiritual Health, Interdisciplinary Health Integration

(00:41:23) Caffeine & Hormones, Sleep; Acknowledgements

Disclaimer & Disclosures

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

]]> 2530 no Transform Pain & Trauma Into Creative Expression | David Choe https://www.hubermanlab.com/episode/transform-pain-and-trauma-into-creative-expression-david-choe David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus. Note: This conversation includes topics and language that may not be suitable for younger audiences. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 David Choe 00:03:10 Drawing, Black & Colors, Death 00:12:54 Telepathy, South Bay 00:17:52 Sponsors: Eight Sleep & LMNT 00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life 00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood 00:33:27 Gambling, Transformation; Immigrant, Disgrace 00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports 00:52:08 Sponsor: AG1 00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art 01:00:16 Facebook, Graffiti; Theft, Gambling 01:10:57 Adapting, Creativity 01:17:16 Album Cover, Art & Payment 01:23:40 Sponsor: Function 01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame 01:35:11 Shame, Gambling Addiction, Stress 01:43:05 Sexual Abuse, Trauma, Shame, Addiction 01:51:52 Early Career, Pornography, Author 02:01:20 Graffiti, Disappointment, Rejection; Early Magazines 02:08:26 Sponsor: Mateina 02:09:27 Pornography, Co-Dependence; Movie Set 02:18:00 Pride & Family, Vice; Pokémon 02:26:44 Podcast, Workaholism, Shame, Reality; Anthony Bourdain, Channing Tatum 02:38:54 Writing, Career Success, Workaholism, Vice, News, Self-Sabotage, Heart Attack 02:52:21 Growth & Pain, Sizzler; David Arquette 02:58:40 Rehab, God, Purpose, Parents & Disappointment, The Choe Show, Pee-Wee Herman 03:05:53 Gratitude, Korean Immigrant, Self-Reflection, Brokenness 03:14:37 Emotion, Saying No, Suicide; Vacation & Workaholism, Art 03:25:23 Legacy; Vacation, Work; Authenticity 03:31:15 Surviving & Thriving, Suicide, Addiction, Play the Tape Out, Fun, Feeling Enough 03:44:43 Hope & Faith, Electronics, Santa Claus 03:51:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Dec 2025 09:00:00 -0000 full 260 Scicomm Media David Choe is a world-renowned artist, writer, podcaster and TV host. David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus. Note: This conversation includes topics and language that may not be suitable for younger audiences. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 David Choe 00:03:10 Drawing, Black & Colors, Death 00:12:54 Telepathy, South Bay 00:17:52 Sponsors: Eight Sleep & LMNT 00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life 00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood 00:33:27 Gambling, Transformation; Immigrant, Disgrace 00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports 00:52:08 Sponsor: AG1 00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art 01:00:16 Facebook, Graffiti; Theft, Gambling 01:10:57 Adapting, Creativity 01:17:16 Album Cover, Art & Payment 01:23:40 Sponsor: Function 01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame 01:35:11 Shame, Gambling Addiction, Stress 01:43:05 Sexual Abuse, Trauma, Shame, Addiction 01:51:52 Early Career, Pornography, Author 02:01:20 Graffiti, Disappointment, Rejection; Early Magazines 02:08:26 Sponsor: Mateina 02:09:27 Pornography, Co-Dependence; Movie Set 02:18:00 Pride & Family, Vice; Pokémon 02:26:44 Podcast, Workaholism, Shame, Reality; Anthony Bourdain, Channing Tatum 02:38:54 Writing, Career Success, Workaholism, Vice, News, Self-Sabotage, Heart Attack 02:52:21 Growth & Pain, Sizzler; David Arquette 02:58:40 Rehab, God, Purpose, Parents & Disappointment, The Choe Show, Pee-Wee Herman 03:05:53 Gratitude, Korean Immigrant, Self-Reflection, Brokenness 03:14:37 Emotion, Saying No, Suicide; Vacation & Workaholism, Art 03:25:23 Legacy; Vacation, Work; Authenticity 03:31:15 Surviving & Thriving, Suicide, Addiction, Play the Tape Out, Fun, Feeling Enough 03:44:43 Hope & Faith, Electronics, Santa Claus 03:51:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus.

Note: This conversation includes topics and language that may not be suitable for younger audiences.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 David Choe

00:03:10 Drawing, Black & Colors, Death

00:12:54 Telepathy, South Bay

00:17:52 Sponsors: Eight Sleep & LMNT

00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life

00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood

00:33:27 Gambling, Transformation; Immigrant, Disgrace

00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports

00:52:08 Sponsor: AG1

00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art

01:00:16 Facebook, Graffiti; Theft, Gambling

01:10:57 Adapting, Creativity

01:17:16 Album Cover, Art & Payment

01:23:40 Sponsor: Function

01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame

01:35:11 Shame, Gambling Addiction, Stress

01:43:05 Sexual Abuse, Trauma, Shame, Addiction

01:51:52 Early Career, Pornography, Author

02:01:20 Graffiti, Disappointment, Rejection; Early Magazines

02:08:26 Sponsor: Mateina

02:09:27 Pornography, Co-Dependence; Movie Set

02:18:00 Pride & Family, Vice; Pokémon

02:26:44 Podcast, Workaholism, Shame, Reality; Anthony Bourdain, Channing Tatum

02:38:54 Writing, Career Success, Workaholism, Vice, News, Self-Sabotage, Heart Attack

02:52:21 Growth & Pain, Sizzler; David Arquette

02:58:40 Rehab, God, Purpose, Parents & Disappointment, The Choe Show, Pee-Wee Herman

03:05:53 Gratitude, Korean Immigrant, Self-Reflection, Brokenness

03:14:37 Emotion, Saying No, Suicide; Vacation & Workaholism, Art

03:25:23 Legacy; Vacation, Work; Authenticity

03:31:15 Surviving & Thriving, Suicide, Addiction, Play the Tape Out, Fun, Feeling Enough

03:44:43 Hope & Faith, Electronics, Santa Claus

03:51:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

]]> 14048 yes Essentials: How to Set & Achieve Goals https://www.hubermanlab.com/episode/essentials-how-to-set-and-achieve-goals In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Goal Setting (00:00:23) Brain & Goal Pursuit (00:03:32) Goal Value, Action Steps (00:05:49) Sponsor: David (00:07:07) Peripersonal vs Extrapersonal Space (00:08:34) Tool: Visual Focus & Pursuing Goals (00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure (00:15:25) Sponsor: AG1 (00:16:48) Tool: Goal Setting & Difficulty Level (00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment (00:23:39) Dopamine & Vision; Importance of Behavioral Tools (00:25:37) Recap of Tools for Goal Setting & Pursuit (00:26:49) Sponsor: LMNT (00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging (00:35:49) Recap, Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Dec 2025 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explain how to use science-based tools to better set and achieve goals. In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals. I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Goal Setting (00:00:23) Brain & Goal Pursuit (00:03:32) Goal Value, Action Steps (00:05:49) Sponsor: David (00:07:07) Peripersonal vs Extrapersonal Space (00:08:34) Tool: Visual Focus & Pursuing Goals (00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure (00:15:25) Sponsor: AG1 (00:16:48) Tool: Goal Setting & Difficulty Level (00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment (00:23:39) Dopamine & Vision; Importance of Behavioral Tools (00:25:37) Recap of Tools for Goal Setting & Pursuit (00:26:49) Sponsor: LMNT (00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging (00:35:49) Recap, Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals.

I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Goal Setting

(00:00:23) Brain & Goal Pursuit

(00:03:32) Goal Value, Action Steps

(00:05:49) Sponsor: David

(00:07:07) Peripersonal vs Extrapersonal Space

(00:08:34) Tool: Visual Focus & Pursuing Goals

(00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure

(00:15:25) Sponsor: AG1

(00:16:48) Tool: Goal Setting & Difficulty Level

(00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment

(00:23:39) Dopamine & Vision; Importance of Behavioral Tools

(00:25:37) Recap of Tools for Goal Setting & Pursuit

(00:26:49) Sponsor: LMNT

(00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging

(00:35:49) Recap, Key Takeaways

Disclaimer & Disclosures

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

]]> 2263 no Improve Energy & Longevity by Optimizing Mitochondria | Dr. Martin Picard https://www.hubermanlab.com/episode/improve-energy-longevity-by-optimizing-mitochondria-martin-picard Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix: https://helixsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Martin Picard (00:03:50) What is Energy?, Energy Flow & Transformation (00:07:53) Energy, Vitality, Emotions, Sensory Perception (00:14:18) Sponsors: Helix Sleep & Lingo (00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns (00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes (00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms” (00:36:52) Food & Dysfunctional Energy Transformation (00:40:02) Lifestyle Choices & Interests, Physiological Growth (00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness (00:51:07) Sponsor: AG1 (00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick (00:56:27) Tool: Feel Your Energy; Breath & Energy (01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment (01:10:15) Biology, Meaningful Experiences & Energy Flow (01:16:27) Sponsor: Function (00:18:15) Inflammation, Energetic Flow (01:20:43) Child Prodigies, Species Lifespan & Mitochondrial Metabolism; Aging (01:28:56) Lifestyle & Aging: Exercise, Fasting; Inflammation, Sleep, Stimulants (01:37:06) Energetic Stress Signals, GDF-15, Cancer, Heart Failure (01:42:18) Genes, Lifestyle & Aging (01:47:54) Gray Hair Reversal, Stress; Inflammation & Aging (01:57:37) Energy Recovery, Sleep & Mitochondrial Function, Stress, Meditation (02:05:16) Tools: Yoga Nidra, NSDR; Pre-Sleep Relaxation, Energy & Restorative Sleep (02:10:58) Diet & Individualization, Clinical Trials; Mitochondria & Nutrition, Keto (02:20:14) Alcohol & Energy Budget; Stress (02:25:02) Exercise, Increase Mitochondria, Overtraining; Resistance & Growth (02:33:06) Sponsor: Waking Up (02:34:41) Supplements & Mitochondria Health, Deficiencies, SS31, Methylene Blue (02:41:31) Energy Flow & Experiences, Balance (02:49:13) Transform Through Resistance, Energetic Awareness, Connection (02:56:05) Food Overconsumption & Mitochondria Disruption; Tissues & Mitochondria (03:01:02) Mitochondrial Health Test; Tool: Ways to Increase Energy; Meditation (03:06:10) Peptides; Fertility Supplements, Urolithin A; Electromagnetic Fields (03:12:16) Acknowledgements (03:14:15) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Dec 2025 09:00:00 -0000 full 259 Scicomm Media Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix: https://helixsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Martin Picard (00:03:50) What is Energy?, Energy Flow & Transformation (00:07:53) Energy, Vitality, Emotions, Sensory Perception (00:14:18) Sponsors: Helix Sleep & Lingo (00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns (00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes (00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms” (00:36:52) Food & Dysfunctional Energy Transformation (00:40:02) Lifestyle Choices & Interests, Physiological Growth (00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness (00:51:07) Sponsor: AG1 (00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick (00:56:27) Tool: Feel Your Energy; Breath & Energy (01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment (01:10:15) Biology, Meaningful Experiences & Energy Flow (01:16:27) Sponsor: Function (00:18:15) Inflammation, Energetic Flow (01:20:43) Child Prodigies, Species Lifespan & Mitochondrial Metabolism; Aging (01:28:56) Lifestyle & Aging: Exercise, Fasting; Inflammation, Sleep, Stimulants (01:37:06) Energetic Stress Signals, GDF-15, Cancer, Heart Failure (01:42:18) Genes, Lifestyle & Aging (01:47:54) Gray Hair Reversal, Stress; Inflammation & Aging (01:57:37) Energy Recovery, Sleep & Mitochondrial Function, Stress, Meditation (02:05:16) Tools: Yoga Nidra, NSDR; Pre-Sleep Relaxation, Energy & Restorative Sleep (02:10:58) Diet & Individualization, Clinical Trials; Mitochondria & Nutrition, Keto (02:20:14) Alcohol & Energy Budget; Stress (02:25:02) Exercise, Increase Mitochondria, Overtraining; Resistance & Growth (02:33:06) Sponsor: Waking Up (02:34:41) Supplements & Mitochondria Health, Deficiencies, SS31, Methylene Blue (02:41:31) Energy Flow & Experiences, Balance (02:49:13) Transform Through Resistance, Energetic Awareness, Connection (02:56:05) Food Overconsumption & Mitochondria Disruption; Tissues & Mitochondria (03:01:02) Mitochondrial Health Test; Tool: Ways to Increase Energy; Meditation (03:06:10) Peptides; Fertility Supplements, Urolithin A; Electromagnetic Fields (03:12:16) Acknowledgements (03:14:15) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix: https://helixsleep.com/huberman

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Martin Picard

(00:03:50) What is Energy?, Energy Flow & Transformation

(00:07:53) Energy, Vitality, Emotions, Sensory Perception

(00:14:18) Sponsors: Helix Sleep & Lingo

(00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns

(00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes

(00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms”

(00:36:52) Food & Dysfunctional Energy Transformation

(00:40:02) Lifestyle Choices & Interests, Physiological Growth

(00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness

(00:51:07) Sponsor: AG1

(00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick

(00:56:27) Tool: Feel Your Energy; Breath & Energy

(01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment

(01:10:15) Biology, Meaningful Experiences & Energy Flow

(01:16:27) Sponsor: Function

(00:18:15) Inflammation, Energetic Flow

(01:20:43) Child Prodigies, Species Lifespan & Mitochondrial Metabolism; Aging

(01:28:56) Lifestyle & Aging: Exercise, Fasting; Inflammation, Sleep, Stimulants

(01:37:06) Energetic Stress Signals, GDF-15, Cancer, Heart Failure

(01:42:18) Genes, Lifestyle & Aging

(01:47:54) Gray Hair Reversal, Stress; Inflammation & Aging

(01:57:37) Energy Recovery, Sleep & Mitochondrial Function, Stress, Meditation

(02:05:16) Tools: Yoga Nidra, NSDR; Pre-Sleep Relaxation, Energy & Restorative Sleep

(02:10:58) Diet & Individualization, Clinical Trials; Mitochondria & Nutrition, Keto

(02:20:14) Alcohol & Energy Budget; Stress

(02:25:02) Exercise, Increase Mitochondria, Overtraining; Resistance & Growth

(02:33:06) Sponsor: Waking Up

(02:34:41) Supplements & Mitochondria Health, Deficiencies, SS31, Methylene Blue

(02:41:31) Energy Flow & Experiences, Balance

(02:49:13) Transform Through Resistance, Energetic Awareness, Connection

(02:56:05) Food Overconsumption & Mitochondria Disruption; Tissues & Mitochondria

(03:01:02) Mitochondrial Health Test; Tool: Ways to Increase Energy; Meditation

(03:06:10) Peptides; Fertility Supplements, Urolithin A; Electromagnetic Fields

(03:12:16) Acknowledgements

(03:14:15) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

]]> 11820 no Essentials: How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg https://www.hubermanlab.com/episode/essentials-build-maintain-repair-gut-health-justin-sonnenburg In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health. Episode show notes: https://go.hubermanlab.com/VXfckJf Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Justin Sonnenburg 00:00:20 What is the Microbiome? 00:02:55 Microbiome Origin, Babies, Environmental Factors 00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations 00:07:06 Sponsor: AG1 00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet 00:12:58 Cleanses & Fasting 00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers 00:17:35 Sponsor: Joovv 00:18:55 Inflammatory Western Diseases, Microbiome & Immune System 00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption 00:28:20 Sponsor: Function 00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation 00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing 00:33:26 Probiotics, Tool: Product Validation, 00:35:15 Prebiotics, Tool: Plant Consumption 00:37:48 Good Gut Book, Justin’s Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Dec 2025 09:00:00 -0000 full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health. Episode show notes: https://go.hubermanlab.com/VXfckJf Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Justin Sonnenburg 00:00:20 What is the Microbiome? 00:02:55 Microbiome Origin, Babies, Environmental Factors 00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations 00:07:06 Sponsor: AG1 00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet 00:12:58 Cleanses & Fasting 00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers 00:17:35 Sponsor: Joovv 00:18:55 Inflammatory Western Diseases, Microbiome & Immune System 00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption 00:28:20 Sponsor: Function 00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation 00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing 00:33:26 Probiotics, Tool: Product Validation, 00:35:15 Prebiotics, Tool: Plant Consumption 00:37:48 Good Gut Book, Justin’s Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University.

We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health.

Episode show notes: https://go.hubermanlab.com/VXfckJf

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Justin Sonnenburg

00:00:20 What is the Microbiome?

00:02:55 Microbiome Origin, Babies, Environmental Factors

00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations

00:07:06 Sponsor: AG1

00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet

00:12:58 Cleanses & Fasting

00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers

00:17:35 Sponsor: Joovv

00:18:55 Inflammatory Western Diseases, Microbiome & Immune System

00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption

00:28:20 Sponsor: Function

00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation

00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing

00:33:26 Probiotics, Tool: Product Validation,

00:35:15 Prebiotics, Tool: Plant Consumption

00:37:48 Good Gut Book, Justin’s Research

Disclaimer & Disclosures

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

]]> 2367 no Master the Creative Process | Twyla Tharp https://www.hubermanlab.com/episode/master-the-creative-process-twyla-tharp Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work. Show notes: https://go.hubermanlab.com/Yx57rWq Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps (00:00:00) Twyla Tharp (00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work (00:06:22) Creator & Audience Dynamic; Intention, Finances (00:11:57) Early vs Late Works, Learning & Selectivity throughout Career (00:15:59) Sponsors: Our Place & Eight Sleep (00:19:09) "Cubby-Holing", Career Change & Reputation (00:21:48) Creator Community & Selectivity; Success & Useful Failure (00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations (00:32:36) Successful Performance; Beauty, Arts Compensation (00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism (00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training (00:47:05) Kirov Ballet, Kids, Uniformity; Body Types (00:52:13) Sponsor: AG1 (00:53:36) Movement, Body Frequency, Power (01:00:18) Creative Process, Spine; Idea, Habit (01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication (01:12:16) Communication, Signaling & Distance; Feeling Emotion (01:18:11) Boxing, Strength Training (01:21:41) Sponsors: LMNT (01:23:01) Ballet Barre Work, Fundamentals (01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement (01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins (01:41:31) Translator, Objectivity; Critics, Creator Honesty (01:46:50) Sponsor: Mateina (01:47:50) Evolution & Learning; Amadeus Film & Research (01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire (02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work (02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees (02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice (02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names (02:25:42) Acknowledgements (02:27:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Dec 2025 09:00:00 -0000 full 258 Scicomm Media Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work. Show notes: https://go.hubermanlab.com/Yx57rWq Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps (00:00:00) Twyla Tharp (00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work (00:06:22) Creator & Audience Dynamic; Intention, Finances (00:11:57) Early vs Late Works, Learning & Selectivity throughout Career (00:15:59) Sponsors: Our Place & Eight Sleep (00:19:09) "Cubby-Holing", Career Change & Reputation (00:21:48) Creator Community & Selectivity; Success & Useful Failure (00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations (00:32:36) Successful Performance; Beauty, Arts Compensation (00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism (00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training (00:47:05) Kirov Ballet, Kids, Uniformity; Body Types (00:52:13) Sponsor: AG1 (00:53:36) Movement, Body Frequency, Power (01:00:18) Creative Process, Spine; Idea, Habit (01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication (01:12:16) Communication, Signaling & Distance; Feeling Emotion (01:18:11) Boxing, Strength Training (01:21:41) Sponsors: LMNT (01:23:01) Ballet Barre Work, Fundamentals (01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement (01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins (01:41:31) Translator, Objectivity; Critics, Creator Honesty (01:46:50) Sponsor: Mateina (01:47:50) Evolution & Learning; Amadeus Film & Research (01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire (02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work (02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees (02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice (02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names (02:25:42) Acknowledgements (02:27:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work.

Show notes: https://go.hubermanlab.com/Yx57rWq

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

(00:00:00) Twyla Tharp

(00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work

(00:06:22) Creator & Audience Dynamic; Intention, Finances

(00:11:57) Early vs Late Works, Learning & Selectivity throughout Career

(00:15:59) Sponsors: Our Place & Eight Sleep

(00:19:09) "Cubby-Holing", Career Change & Reputation

(00:21:48) Creator Community & Selectivity; Success & Useful Failure

(00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations

(00:32:36) Successful Performance; Beauty, Arts Compensation

(00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism

(00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training

(00:47:05) Kirov Ballet, Kids, Uniformity; Body Types

(00:52:13) Sponsor: AG1

(00:53:36) Movement, Body Frequency, Power

(01:00:18) Creative Process, Spine; Idea, Habit

(01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication

(01:12:16) Communication, Signaling & Distance; Feeling Emotion

(01:18:11) Boxing, Strength Training

(01:21:41) Sponsors: LMNT

(01:23:01) Ballet Barre Work, Fundamentals

(01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement

(01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins

(01:41:31) Translator, Objectivity; Critics, Creator Honesty

(01:46:50) Sponsor: Mateina

(01:47:50) Evolution & Learning; Amadeus Film & Research

(01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire

(02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work

(02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees

(02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice

(02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names

(02:25:42) Acknowledgements

(02:27:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9006 yes Essentials: The Science of Making & Breaking Habits https://www.hubermanlab.com/episode/essentials-science-of-making-breaking-habits In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Habits (00:43) What are Habits?, Neuroplasticity (01:15) Goal-Based vs Identity-Based Habits (02:33) How Long Does It Take to Form a Habit?; Limbic Friction (05:31) Sponsor: Eight Sleep (06:59) Tool: Linchpin Habits (08:51) Habit Strength, Context Dependence & Limbic Friction (10:41) How We Form Habits, Tool: Review Procedural Steps (12:49) Tool: Task Bracketing (16:30) Sponsor: LMNT (18:02) Should You Schedule Habits?; Phase-Based Habit Plan (20:00) Phase 1 (Morning) & Challenging Habits (21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits (24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation (28:00) Habit Flexibility & Daily Timing (30:33) Sponsor: AGZ by AG1 (32:02) Tool: 21-Day Habit Program; Habit Missteps (37:16) Tool: How to Break Habits & Replacement Behaviors (39:59) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Dec 2025 09:00:00 -0000 full Scicomm Media In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Habits (00:43) What are Habits?, Neuroplasticity (01:15) Goal-Based vs Identity-Based Habits (02:33) How Long Does It Take to Form a Habit?; Limbic Friction (05:31) Sponsor: Eight Sleep (06:59) Tool: Linchpin Habits (08:51) Habit Strength, Context Dependence & Limbic Friction (10:41) How We Form Habits, Tool: Review Procedural Steps (12:49) Tool: Task Bracketing (16:30) Sponsor: LMNT (18:02) Should You Schedule Habits?; Phase-Based Habit Plan (20:00) Phase 1 (Morning) & Challenging Habits (21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits (24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation (28:00) Habit Flexibility & Daily Timing (30:33) Sponsor: AGZ by AG1 (32:02) Tool: 21-Day Habit Program; Habit Missteps (37:16) Tool: How to Break Habits & Replacement Behaviors (39:59) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones.

I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Habits

(00:43) What are Habits?, Neuroplasticity

(01:15) Goal-Based vs Identity-Based Habits

(02:33) How Long Does It Take to Form a Habit?; Limbic Friction

(05:31) Sponsor: Eight Sleep

(06:59) Tool: Linchpin Habits

(08:51) Habit Strength, Context Dependence & Limbic Friction

(10:41) How We Form Habits, Tool: Review Procedural Steps

(12:49) Tool: Task Bracketing

(16:30) Sponsor: LMNT

(18:02) Should You Schedule Habits?; Phase-Based Habit Plan

(20:00) Phase 1 (Morning) & Challenging Habits

(21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits

(24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation

(28:00) Habit Flexibility & Daily Timing

(30:33) Sponsor: AGZ by AG1

(32:02) Tool: 21-Day Habit Program; Habit Missteps

(37:16) Tool: How to Break Habits & Replacement Behaviors

(39:59) Recap

Disclaimer & Disclosures

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

]]> 2459 no Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery https://www.hubermanlab.com/episode/red-light-to-improve-metabolism-and-harmful-effects-of-led-glen-jeffery Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Glen Jeffery 03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light 06:25 Light's Impact on the Body & Light, Sunburn, Cataracts 09:55 UV Light, All-Cause Mortality, Skin Cancer 14:55 Sponsors: Wealthfront & Joovv 17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water 25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering 30:08 Long-Wavelength Light & Blood Glucose; Mitochondria 36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community 42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation 48:22 Sponsors: AG1 & Rorra 51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light 59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight 1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria 1:07:57 Tool: Improve Vision with Long-Wavelength Light 1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention 1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication 1:19:09 Sponsor: Function 1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments 1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing 1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices 1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments 1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting 1:55:56 Bring the Outdoors Indoors 2:00:35 Tool: Candlelight; Dim Halogen Lamps 2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs 2:11:53 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Dec 2025 09:00:00 -0000 full 257 Scicomm Media Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Glen Jeffery 03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light 06:25 Light's Impact on the Body & Light, Sunburn, Cataracts 09:55 UV Light, All-Cause Mortality, Skin Cancer 14:55 Sponsors: Wealthfront & Joovv 17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water 25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering 30:08 Long-Wavelength Light & Blood Glucose; Mitochondria 36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community 42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation 48:22 Sponsors: AG1 & Rorra 51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light 59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight 1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria 1:07:57 Tool: Improve Vision with Long-Wavelength Light 1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention 1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication 1:19:09 Sponsor: Function 1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments 1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing 1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices 1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments 1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting 1:55:56 Bring the Outdoors Indoors 2:00:35 Tool: Candlelight; Dim Halogen Lamps 2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs 2:11:53 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity.

Sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00 Glen Jeffery

03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light

06:25 Light's Impact on the Body & Light, Sunburn, Cataracts

09:55 UV Light, All-Cause Mortality, Skin Cancer

14:55 Sponsors: Wealthfront & Joovv

17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water

25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering

30:08 Long-Wavelength Light & Blood Glucose; Mitochondria

36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community

42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation

48:22 Sponsors: AG1 & Rorra

51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light

59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight

1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria

1:07:57 Tool: Improve Vision with Long-Wavelength Light

1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention

1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication

1:19:09 Sponsor: Function

1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments

1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing

1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices

1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments

1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting

1:55:56 Bring the Outdoors Indoors

2:00:35 Tool: Candlelight; Dim Halogen Lamps

2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs

2:11:53 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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

]]> 8080 no Essentials: Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) David Spiegel (00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis (00:02:33) Brain & Hypnosis, Cognitive Flexibility (00:06:14) Sponsor: Function (00:07:54) ADHD, Self-Hypnosis & Focus (00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias (00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma (00:18:26) Sponsor: AGZ by AG1 (00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App (00:22:29) Obsessive Thoughts, OCD, Hypnosis (00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection (00:27:02) Sponsor: Rorra (00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control (00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action (00:33:22) Children & Hypnosis; Group Hypnosis (00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation (00:36:46) Peak Performance & Hypnotic States (00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Nov 2025 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) David Spiegel (00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis (00:02:33) Brain & Hypnosis, Cognitive Flexibility (00:06:14) Sponsor: Function (00:07:54) ADHD, Self-Hypnosis & Focus (00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias (00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma (00:18:26) Sponsor: AGZ by AG1 (00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App (00:22:29) Obsessive Thoughts, OCD, Hypnosis (00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection (00:27:02) Sponsor: Rorra (00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control (00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action (00:33:22) Children & Hypnosis; Group Hypnosis (00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation (00:36:46) Peak Performance & Hypnotic States (00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine.

We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) David Spiegel

(00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis

(00:02:33) Brain & Hypnosis, Cognitive Flexibility

(00:06:14) Sponsor: Function

(00:07:54) ADHD, Self-Hypnosis & Focus

(00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias

(00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma

(00:18:26) Sponsor: AGZ by AG1

(00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App

(00:22:29) Obsessive Thoughts, OCD, Hypnosis

(00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection

(00:27:02) Sponsor: Rorra

(00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control

(00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action

(00:33:22) Children & Hypnosis; Group Hypnosis

(00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation

(00:36:46) Peak Performance & Hypnotic States

(00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements

Disclaimer & Disclosures

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

]]> 2392 no Female Hormone Health, PCOS, Endometriosis, Fertility & Breast Cancer | Dr. Thaïs Aliabadi https://www.hubermanlab.com/episode/female-hormone-health-pcos-endometriosis-fertility-breast-cancer-thais-aliabadi My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Thaïs Aliabadi 02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed 08:16 Infertility, Tool: Early Screening 10:54 Sponsors: Lingo & Our Place 14:07 Women's Health Education Gap 15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating 21:28 Irregular Periods, Teenage PCOS Diagnosis 24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming 27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment 35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation 40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation 46:30 Sponsors: AGZ by AG1 & Joovv 49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood 52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age 58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy 1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin 1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors; GLP-1s 1:12:32 Berberine, Metformin; GLP-1s, Food Anxiety & Alcohol 1:19:13 PCOS Prescriptions & Fertility; PCOS Co-Occurrence with Endometriosis 1:21:56 Sponsor: LMNT 1:23:16 PCOS Treatment, Freezing Eggs, Egg Quality; Advocate For Your Health 1:32:02 PCOS Key Takeaways: Symptoms, Tests, Supplements & Lifestyle 1:36:03 Undiagnosed Endometriosis, Fertility 1:39:26 Endometriosis: Symptoms, Diagnosis, Painful Periods, Infertility 1:42:30 Male vs Female Health Issues, Undiagnosed Endometriosis 1:47:01 Inflammation, Ectopic Implants, Chronic Pelvic Pain; Adenomyosis 1:50:36 Egg Quality, Endometriosis, Tools: Egg Counts; Pelvic Ultrasound 1:54:29 Sponsor: Function 1:56:13 Pain & Health Testing, Tool: Endometriosis Symptoms, Screening & Tests 2:01:32 Treatment, Surgery, Different Types of Endometriosis 2:05:22 Endometriosis Causes, Inflammation; Incidence, PCOS 2:11:58 Obstetrics & Gynecology Separation, Surgery 2:16:00 Endometriosis Key Takeaways: Symptoms, Treatment & Diagnosis 2:17:04 Treatment, Estrogen & Progesterone, Birth Control, GnRH Antagonists 2:22:39 Endometriosis Stage & Pain, Endometriosis Types 2:23:49 Pregnancy; Postpartum Depression, Menopause; Frustration for Patients 2:29:55 Fibroids, Surgery, Uterine Septum, Tool: Pelvic Ultrasound 2:34:05 Tool: Assessing Your & Partner's Fertility; Autoimmune Conditions 2:37:51 Breast Cancer, Tool: Lifetime Risk Calculator & Breast Imaging; Mastectomy 2:49:47 Endometriosis Tests, Autoimmune Disease; Brain Fog & Menopause; Inositol 2:53:06 Undiagnosed Infertility; PMDD Treatment; Fasting & Low-Carbohydrate Diets 2:57:21 Hair Loss & Perimenopause; Egg Quality; Endometriosis & Menopause 3:00:40 Increase Progesterone; Diet, Hormone & Menopause; Prolong Fertility 3:04:54 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Nov 2025 09:00:00 -0000 full 256 Scicomm Media My guest is ⁠Dr. Thaïs Aliabadi, MD⁠, board-certified OB/GYN, surgeon and leading expert in women's health. My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Thaïs Aliabadi 02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed 08:16 Infertility, Tool: Early Screening 10:54 Sponsors: Lingo & Our Place 14:07 Women's Health Education Gap 15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating 21:28 Irregular Periods, Teenage PCOS Diagnosis 24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming 27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment 35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation 40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation 46:30 Sponsors: AGZ by AG1 & Joovv 49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood 52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age 58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy 1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin 1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors; GLP-1s 1:12:32 Berberine, Metformin; GLP-1s, Food Anxiety & Alcohol 1:19:13 PCOS Prescriptions & Fertility; PCOS Co-Occurrence with Endometriosis 1:21:56 Sponsor: LMNT 1:23:16 PCOS Treatment, Freezing Eggs, Egg Quality; Advocate For Your Health 1:32:02 PCOS Key Takeaways: Symptoms, Tests, Supplements & Lifestyle 1:36:03 Undiagnosed Endometriosis, Fertility 1:39:26 Endometriosis: Symptoms, Diagnosis, Painful Periods, Infertility 1:42:30 Male vs Female Health Issues, Undiagnosed Endometriosis 1:47:01 Inflammation, Ectopic Implants, Chronic Pelvic Pain; Adenomyosis 1:50:36 Egg Quality, Endometriosis, Tools: Egg Counts; Pelvic Ultrasound 1:54:29 Sponsor: Function 1:56:13 Pain & Health Testing, Tool: Endometriosis Symptoms, Screening & Tests 2:01:32 Treatment, Surgery, Different Types of Endometriosis 2:05:22 Endometriosis Causes, Inflammation; Incidence, PCOS 2:11:58 Obstetrics & Gynecology Separation, Surgery 2:16:00 Endometriosis Key Takeaways: Symptoms, Treatment & Diagnosis 2:17:04 Treatment, Estrogen & Progesterone, Birth Control, GnRH Antagonists 2:22:39 Endometriosis Stage & Pain, Endometriosis Types 2:23:49 Pregnancy; Postpartum Depression, Menopause; Frustration for Patients 2:29:55 Fibroids, Surgery, Uterine Septum, Tool: Pelvic Ultrasound 2:34:05 Tool: Assessing Your & Partner's Fertility; Autoimmune Conditions 2:37:51 Breast Cancer, Tool: Lifetime Risk Calculator & Breast Imaging; Mastectomy 2:49:47 Endometriosis Tests, Autoimmune Disease; Brain Fog & Menopause; Inositol 2:53:06 Undiagnosed Infertility; PMDD Treatment; Fasting & Low-Carbohydrate Diets 2:57:21 Hair Loss & Perimenopause; Egg Quality; Endometriosis & Menopause 3:00:40 Increase Progesterone; Diet, Hormone & Menopause; Prolong Fertility 3:04:54 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Lingo: https://hellolingo.com/huberman

Our Place: https://fromourplace.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00 Thaïs Aliabadi

02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed

08:16 Infertility, Tool: Early Screening

10:54 Sponsors: Lingo & Our Place

14:07 Women's Health Education Gap

15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating

21:28 Irregular Periods, Teenage PCOS Diagnosis

24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming

27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment

35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation

40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation

46:30 Sponsors: AGZ by AG1 & Joovv

49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood

52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age

58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy

1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin

1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors; GLP-1s

1:12:32 Berberine, Metformin; GLP-1s, Food Anxiety & Alcohol

1:19:13 PCOS Prescriptions & Fertility; PCOS Co-Occurrence with Endometriosis

1:21:56 Sponsor: LMNT

1:23:16 PCOS Treatment, Freezing Eggs, Egg Quality; Advocate For Your Health

1:32:02 PCOS Key Takeaways: Symptoms, Tests, Supplements & Lifestyle

1:36:03 Undiagnosed Endometriosis, Fertility

1:39:26 Endometriosis: Symptoms, Diagnosis, Painful Periods, Infertility

1:42:30 Male vs Female Health Issues, Undiagnosed Endometriosis

1:47:01 Inflammation, Ectopic Implants, Chronic Pelvic Pain; Adenomyosis

1:50:36 Egg Quality, Endometriosis, Tools: Egg Counts; Pelvic Ultrasound

1:54:29 Sponsor: Function

1:56:13 Pain & Health Testing, Tool: Endometriosis Symptoms, Screening & Tests

2:01:32 Treatment, Surgery, Different Types of Endometriosis

2:05:22 Endometriosis Causes, Inflammation; Incidence, PCOS

2:11:58 Obstetrics & Gynecology Separation, Surgery

2:16:00 Endometriosis Key Takeaways: Symptoms, Treatment & Diagnosis

2:17:04 Treatment, Estrogen & Progesterone, Birth Control, GnRH Antagonists

2:22:39 Endometriosis Stage & Pain, Endometriosis Types

2:23:49 Pregnancy; Postpartum Depression, Menopause; Frustration for Patients

2:29:55 Fibroids, Surgery, Uterine Septum, Tool: Pelvic Ultrasound

2:34:05 Tool: Assessing Your & Partner's Fertility; Autoimmune Conditions

2:37:51 Breast Cancer, Tool: Lifetime Risk Calculator & Breast Imaging; Mastectomy

2:49:47 Endometriosis Tests, Autoimmune Disease; Brain Fog & Menopause; Inositol

2:53:06 Undiagnosed Infertility; PMDD Treatment; Fasting & Low-Carbohydrate Diets

2:57:21 Hair Loss & Perimenopause; Egg Quality; Endometriosis & Menopause

3:00:40 Increase Progesterone; Diet, Hormone & Menopause; Prolong Fertility

3:04:54 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 11262 no Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners https://www.hubermanlab.com/episode/essentials-science-building-strong-social-bonds-family-friends-romantic-partners In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 0:00 Social Connection 1:10 Social Bonds, Social Isolation & Stress Hormones 3:09 Sponsor: LMNT 4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility 9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion 11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context 13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger 14:18 Key Takeaway: Introvert vs Extrovert & Dopamine 15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences 18:19 Sponsor: AGZ by AG1 19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind 24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy 27:52 Sponsor: David 29:09 Oxytocin & Social Connection 31:39 Tool: Emotional & Cognitive Empathy 32:54 Introverts, Extroverts & Social Interaction 33:48 Break-Ups; Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Nov 2025 09:00:00 -0000 full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss the science of social connection and how we form meaningful bonds with others. In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 0:00 Social Connection 1:10 Social Bonds, Social Isolation & Stress Hormones 3:09 Sponsor: LMNT 4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility 9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion 11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context 13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger 14:18 Key Takeaway: Introvert vs Extrovert & Dopamine 15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences 18:19 Sponsor: AGZ by AG1 19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind 24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy 27:52 Sponsor: David 29:09 Oxytocin & Social Connection 31:39 Tool: Emotional & Cognitive Empathy 32:54 Introverts, Extroverts & Social Interaction 33:48 Break-Ups; Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others.

I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

0:00 Social Connection

1:10 Social Bonds, Social Isolation & Stress Hormones

3:09 Sponsor: LMNT

4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility

9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion

11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context

13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger

14:18 Key Takeaway: Introvert vs Extrovert & Dopamine

15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences

18:19 Sponsor: AGZ by AG1

19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind

24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy

27:52 Sponsor: David

29:09 Oxytocin & Social Connection

31:39 Tool: Emotional & Cognitive Empathy

32:54 Introverts, Extroverts & Social Interaction

33:48 Break-Ups; Key Takeaways

Disclaimer & Disclosures

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

]]> 2208 no How to Speak Clearly & With Confidence | Matt Abrahams My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact. Read the episode show notes at hubermanlab.com. Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Mateina: https://drinkmateina.com/pages/store-locator Function: https://functionhealth.com/huberman Timestamps (0:00) Matt Abrahams (3:21) Public Speaking Fear, Status; Speech Delivery (5:36) Speech, Connection, Credibility; Authenticity (9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise (13:13) Sponsors: Eight Sleep & BetterHelp (15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion (19:18) Visual vs Audio Content, Length, Detail (23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research (24:25) Judgement in Communication, Heuristics (27:33) Questions, Responding to the Audience, Tool: Structuring Information (31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal (39:09) Movement, Stage Fright, Content Expertise (42:54) Sponsors: AGZ by AG1 & Joovv (45:34) Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns (50:32) Linear vs Non-Linear Speech, Tool: Tour Guide Expectations (53:21) Develop Communication Skills, Audience Size, Tools: Distancing; Practicing (1:01:43) Tool: Improv & Agility; Great Communication Examples; Divided Attention (1:09:36) One-on-One Communication vs Public Speaking (1:11:00) Sponsor: Mateína (1:12:00) Neurodiversity, Introverts, Communication Styles; Writing & Editing (1:16:30) Calculating Risk, Tool: Violating Expectations & Engaging Audience (1:21:20) Authenticity, Strengths, Growth & Improv (1:23:23) Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence (1:30:32) Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers (1:34:29) Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep (1:40:08) Conversation Before Speaking; Delivering Engaging Speeches (1:42:56) Sponsor: Function (1:44:43) Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones (1:51:30) Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic (1:56:04) Quiet But Not Shy, Extroverts; Social Media Presence (2:00:25) Martial Arts, Sport, Running, Presence & Connection (2:04:16) Apologizing; Communication Across Accents & Cultures (2:07:36) Interruptions, Tools: Paraphrasing; Speech Preparation (2:10:57) Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation (2:13:19) Omit Filler Words, Tool: Landing Phrases; Time & Storytelling (2:16:52) Asking For a Raise; Poor Communicators & Curiosity; Memorization (2:19:49) Pre-Talk Anxiety Management; Acknowledgements (2:23:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Nov 2025 09:00:00 -0000 How to Speak Clearly & With Confidence | Matt Abrahams full 255 Scicomm Media My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact. Read the episode show notes at hubermanlab.com. Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Mateina: https://drinkmateina.com/pages/store-locator Function: https://functionhealth.com/huberman Timestamps (0:00) Matt Abrahams (3:21) Public Speaking Fear, Status; Speech Delivery (5:36) Speech, Connection, Credibility; Authenticity (9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise (13:13) Sponsors: Eight Sleep & BetterHelp (15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion (19:18) Visual vs Audio Content, Length, Detail (23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research (24:25) Judgement in Communication, Heuristics (27:33) Questions, Responding to the Audience, Tool: Structuring Information (31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal (39:09) Movement, Stage Fright, Content Expertise (42:54) Sponsors: AGZ by AG1 & Joovv (45:34) Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns (50:32) Linear vs Non-Linear Speech, Tool: Tour Guide Expectations (53:21) Develop Communication Skills, Audience Size, Tools: Distancing; Practicing (1:01:43) Tool: Improv & Agility; Great Communication Examples; Divided Attention (1:09:36) One-on-One Communication vs Public Speaking (1:11:00) Sponsor: Mateína (1:12:00) Neurodiversity, Introverts, Communication Styles; Writing & Editing (1:16:30) Calculating Risk, Tool: Violating Expectations & Engaging Audience (1:21:20) Authenticity, Strengths, Growth & Improv (1:23:23) Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence (1:30:32) Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers (1:34:29) Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep (1:40:08) Conversation Before Speaking; Delivering Engaging Speeches (1:42:56) Sponsor: Function (1:44:43) Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones (1:51:30) Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic (1:56:04) Quiet But Not Shy, Extroverts; Social Media Presence (2:00:25) Martial Arts, Sport, Running, Presence & Connection (2:04:16) Apologizing; Communication Across Accents & Cultures (2:07:36) Interruptions, Tools: Paraphrasing; Speech Preparation (2:10:57) Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation (2:13:19) Omit Filler Words, Tool: Landing Phrases; Time & Storytelling (2:16:52) Asking For a Raise; Poor Communicators & Curiosity; Memorization (2:19:49) Pre-Talk Anxiety Management; Acknowledgements (2:23:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact.

Read the episode show notes at hubermanlab.com.

Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Joovv: https://joovv.com/huberman

Mateina: https://drinkmateina.com/pages/store-locator

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Matt Abrahams

(3:21) Public Speaking Fear, Status; Speech Delivery

(5:36) Speech, Connection, Credibility; Authenticity

(9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise

(13:13) Sponsors: Eight Sleep & BetterHelp

(15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion

(19:18) Visual vs Audio Content, Length, Detail

(23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research

(24:25) Judgement in Communication, Heuristics

(27:33) Questions, Responding to the Audience, Tool: Structuring Information

(31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal

(39:09) Movement, Stage Fright, Content Expertise

(42:54) Sponsors: AGZ by AG1 & Joovv

(45:34) Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns

(50:32) Linear vs Non-Linear Speech, Tool: Tour Guide Expectations

(53:21) Develop Communication Skills, Audience Size, Tools: Distancing; Practicing

(1:01:43) Tool: Improv & Agility; Great Communication Examples; Divided Attention

(1:09:36) One-on-One Communication vs Public Speaking

(1:11:00) Sponsor: Mateína

(1:12:00) Neurodiversity, Introverts, Communication Styles; Writing & Editing

(1:16:30) Calculating Risk, Tool: Violating Expectations & Engaging Audience

(1:21:20) Authenticity, Strengths, Growth & Improv

(1:23:23) Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence

(1:30:32) Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers

(1:34:29) Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep

(1:40:08) Conversation Before Speaking; Delivering Engaging Speeches

(1:42:56) Sponsor: Function

(1:44:43) Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones

(1:51:30) Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic

(1:56:04) Quiet But Not Shy, Extroverts; Social Media Presence

(2:00:25) Martial Arts, Sport, Running, Presence & Connection

(2:04:16) Apologizing; Communication Across Accents & Cultures

(2:07:36) Interruptions, Tools: Paraphrasing; Speech Preparation

(2:10:57) Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation

(2:13:19) Omit Filler Words, Tool: Landing Phrases; Time & Storytelling

(2:16:52) Asking For a Raise; Poor Communicators & Curiosity; Memorization

(2:19:49) Pre-Talk Anxiety Management; Acknowledgements

(2:23:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8795 no Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman https://www.hubermanlab.com/episode/essentials-breathing-mental-physical-health-performance-jack-feldman In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Jack Feldman 00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation 00:03:25 Nose vs Mouth Breathing 00:04:23 Sponsor: Mateina 00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus 00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange 00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing 00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators 00:18:21 Sponsor: AGZ by AG1 00:19:52 Drug Overdose, Death & Gasps 00:21:38 Meditation, Slow Breathing & Fear Conditioning Study 00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear 00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve 00:29:44 Carbon Dioxide, Hyperventilation & Anxiety 00:31:21 Sponsor: Eight Sleep 00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices 00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof 00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement 00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep 00:48:28 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Nov 2025 09:00:00 -0000 Essentials: Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Jack Feldman 00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation 00:03:25 Nose vs Mouth Breathing 00:04:23 Sponsor: Mateina 00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus 00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange 00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing 00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators 00:18:21 Sponsor: AGZ by AG1 00:19:52 Drug Overdose, Death & Gasps 00:21:38 Meditation, Slow Breathing & Fear Conditioning Study 00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear 00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve 00:29:44 Carbon Dioxide, Hyperventilation & Anxiety 00:31:21 Sponsor: Eight Sleep 00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices 00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof 00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement 00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep 00:48:28 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing.

We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Mateina: https://drinkmateina.com/huberman

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

Timestamps

00:00:00 Jack Feldman

00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation

00:03:25 Nose vs Mouth Breathing

00:04:23 Sponsor: Mateina

00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus

00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange

00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing

00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators

00:18:21 Sponsor: AGZ by AG1

00:19:52 Drug Overdose, Death & Gasps

00:21:38 Meditation, Slow Breathing & Fear Conditioning Study

00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear

00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve

00:29:44 Carbon Dioxide, Hyperventilation & Anxiety

00:31:21 Sponsor: Eight Sleep

00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices

00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof

00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement

00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep

00:48:28 Acknowledgements

Disclaimer & Disclosures

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

]]> 3000 no How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh https://www.hubermanlab.com/episode/how-your-thoughts-are-built-shape-them-jennifer-groh My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 0:00 Jennifer Groh 3:41 Sounds & Vision, Sensory Integration; Dynamic Maps 7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists 13:52 Sound Localization 16:53 Sponsors: Lingo & Wealthfront 19:50 Hearing Loss & Sound Localization, Ear Folds 21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones 26:16 Tool: Headphone Volume & Protecting Hearing 28:57 3D Sound, Sound Distance, Thunder, Earthquakes 37:24 Sound Integration; Sound Frequency & Distance, Warning Signals 44:36 Sponsors: AGZ by AG1 & Our Place 47:39 Music, Rhythm, Community & Emotion 57:00 Music, Military; Courtship; Evolution of Music & Language 1:02:37 Ears, Visual & Auditory Integration, Sound Localization 1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision 1:15:17 Sponsor: Helix Sleep 1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay 1:22:37 Music, Emotion & Community; Science & Admitting Weakness 1:27:01 Thinking & Sensory Simulations; Forming Thoughts 1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment 1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training 1:44:37 Sponsor: LMNT 1:45:58 Endurance & Interval Mental Work; Mental Rest, Music 1:50:37 Musician, Rehearsal & Performance; Pressure 1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus 2:03:47 Relaxation, Phones & Schools, Boredom, Social Media 2:12:48 Acknowledgements 2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Nov 2025 09:00:00 -0000 How Your Thoughts Are Built & How You Can Shape Them | Dr. Jennifer Groh full 254 Scicomm Media My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 0:00 Jennifer Groh 3:41 Sounds & Vision, Sensory Integration; Dynamic Maps 7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists 13:52 Sound Localization 16:53 Sponsors: Lingo & Wealthfront 19:50 Hearing Loss & Sound Localization, Ear Folds 21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones 26:16 Tool: Headphone Volume & Protecting Hearing 28:57 3D Sound, Sound Distance, Thunder, Earthquakes 37:24 Sound Integration; Sound Frequency & Distance, Warning Signals 44:36 Sponsors: AGZ by AG1 & Our Place 47:39 Music, Rhythm, Community & Emotion 57:00 Music, Military; Courtship; Evolution of Music & Language 1:02:37 Ears, Visual & Auditory Integration, Sound Localization 1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision 1:15:17 Sponsor: Helix Sleep 1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay 1:22:37 Music, Emotion & Community; Science & Admitting Weakness 1:27:01 Thinking & Sensory Simulations; Forming Thoughts 1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment 1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training 1:44:37 Sponsor: LMNT 1:45:58 Endurance & Interval Mental Work; Mental Rest, Music 1:50:37 Musician, Rehearsal & Performance; Pressure 1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus 2:03:47 Relaxation, Phones & Schools, Boredom, Social Media 2:12:48 Acknowledgements 2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention.

Sponsors

AGZ by AG1: https://drinkagz.com/huberman

Lingo: https://hellolingo.com/huberman

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

Our Place: https://fromourplace.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

0:00 Jennifer Groh

3:41 Sounds & Vision, Sensory Integration; Dynamic Maps

7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists

13:52 Sound Localization

16:53 Sponsors: Lingo & Wealthfront

19:50 Hearing Loss & Sound Localization, Ear Folds

21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones

26:16 Tool: Headphone Volume & Protecting Hearing

28:57 3D Sound, Sound Distance, Thunder, Earthquakes

37:24 Sound Integration; Sound Frequency & Distance, Warning Signals

44:36 Sponsors: AGZ by AG1 & Our Place

47:39 Music, Rhythm, Community & Emotion

57:00 Music, Military; Courtship; Evolution of Music & Language

1:02:37 Ears, Visual & Auditory Integration, Sound Localization

1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision

1:15:17 Sponsor: Helix Sleep

1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay

1:22:37 Music, Emotion & Community; Science & Admitting Weakness

1:27:01 Thinking & Sensory Simulations; Forming Thoughts

1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment

1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training

1:44:37 Sponsor: LMNT

1:45:58 Endurance & Interval Mental Work; Mental Rest, Music

1:50:37 Musician, Rehearsal & Performance; Pressure

1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus

2:03:47 Relaxation, Phones & Schools, Boredom, Social Media

2:12:48 Acknowledgements

2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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

]]> 8209 no Essentials: Erasing Fears & Traumas Using Modern Neuroscience https://www.hubermanlab.com/episode/essentials-erasing-fears-traumas-using-modern-neuroscience In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Introducing Fear & Trauma (0:17) What is Fear? (1:03) Autonomic Arousal: "Alertness" vs. "Calmness" (2:05) Fear vs. Stress & Anxiety (9:20) "The Threat Reflex": Neural Circuits for Fear (20:50) Cognitive (Narrative) Therapies for Fear (26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin (33:11) Deliberate Brief Stress Can Erase Fears & Trauma (35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma (38:18) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Nov 2025 09:00:00 -0000 Essentials: Erasing Fears & Traumas Using Modern Neuroscience full Scicomm Media In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Introducing Fear & Trauma (0:17) What is Fear? (1:03) Autonomic Arousal: "Alertness" vs. "Calmness" (2:05) Fear vs. Stress & Anxiety (9:20) "The Threat Reflex": Neural Circuits for Fear (20:50) Cognitive (Narrative) Therapies for Fear (26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin (33:11) Deliberate Brief Stress Can Erase Fears & Trauma (35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma (38:18) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses.

I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Introducing Fear & Trauma

(0:17) What is Fear?

(1:03) Autonomic Arousal: "Alertness" vs. "Calmness"

(2:05) Fear vs. Stress & Anxiety

(9:20) "The Threat Reflex": Neural Circuits for Fear

(20:50) Cognitive (Narrative) Therapies for Fear

(26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin

(33:11) Deliberate Brief Stress Can Erase Fears & Trauma

(35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma

(38:18) Recap

Disclaimer & Disclosures

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

]]> 2400 no Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum https://www.hubermanlab.com/episode/david-fajgenbaum-using-drugs-treat-diseases-brain-body My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Fajgenbaum (4:06) Self-Agency in Healthcare; New Uses for Old Medicines (6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use (8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives (11:36) Sponsors: Eight Sleep & Rorra (14:16) Pharmaceutical Companies, Patents & New Uses; Lithium (18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment (21:53) Medical Community & Connections; Integrated Medical Databases (24:36) Drug Repurposing, Thalidomide, Pembrolizumab (28:45) Medical Research Databases, Mapping Disease Connections (33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease (37:57) Sponsors: AGZ by AG1 & David (40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease (49:10) Autoimmune Disease, Driven Personality, Stress & Immune System (52:52) Castleman Disease, Treatment, Chemotherapy (55:54) Physician Continuing Education, Santa Claus Theory of Civilization; Science Collaboration (1:03:32) Medical School, Relapse & “Overtime”, Finding a New Treatment, Rapamycin (1:12:46) Sport, Football & Resilience; Challenge & Personal Growth, Family (1:18:41) Sponsor: Function (1:20:29) Social Support; “Overtime”, Gratitude (1:23:19) Business School, Castleman Disease Treatment; Repurposing Drugs & AI (1:28:29) Drug Repurposing, POEMS Syndrome; Mitigating Risk (1:35:32) Nicotine, Compounds for Preventive Health; GLP-1 Agonists (1:40:51) Bioprospecting, Drug Development; AI, Prioritization & Novel Connections (1:46:18) Healthcare & Children; Hope, Action & Impact Circuit; Challenge & Super-Agers (1:52:50) Get Involved with Every Cure (1:56:20) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Nov 2025 09:00:00 -0000 Using Existing Drugs in New Ways to Treat & Cure Diseases of Brain & Body | Dr. David Fajgenbaum full 253 Scicomm Media My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Fajgenbaum (4:06) Self-Agency in Healthcare; New Uses for Old Medicines (6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use (8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives (11:36) Sponsors: Eight Sleep & Rorra (14:16) Pharmaceutical Companies, Patents & New Uses; Lithium (18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment (21:53) Medical Community & Connections; Integrated Medical Databases (24:36) Drug Repurposing, Thalidomide, Pembrolizumab (28:45) Medical Research Databases, Mapping Disease Connections (33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease (37:57) Sponsors: AGZ by AG1 & David (40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease (49:10) Autoimmune Disease, Driven Personality, Stress & Immune System (52:52) Castleman Disease, Treatment, Chemotherapy (55:54) Physician Continuing Education, Santa Claus Theory of Civilization; Science Collaboration (1:03:32) Medical School, Relapse & “Overtime”, Finding a New Treatment, Rapamycin (1:12:46) Sport, Football & Resilience; Challenge & Personal Growth, Family (1:18:41) Sponsor: Function (1:20:29) Social Support; “Overtime”, Gratitude (1:23:19) Business School, Castleman Disease Treatment; Repurposing Drugs & AI (1:28:29) Drug Repurposing, POEMS Syndrome; Mitigating Risk (1:35:32) Nicotine, Compounds for Preventive Health; GLP-1 Agonists (1:40:51) Bioprospecting, Drug Development; AI, Prioritization & Novel Connections (1:46:18) Healthcare & Children; Hope, Action & Impact Circuit; Challenge & Super-Agers (1:52:50) Get Involved with Every Cure (1:56:20) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

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

Rorra: https://rorra.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) David Fajgenbaum

(4:06) Self-Agency in Healthcare; New Uses for Old Medicines

(6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use

(8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives

(11:36) Sponsors: Eight Sleep & Rorra

(14:16) Pharmaceutical Companies, Patents & New Uses; Lithium

(18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment

(21:53) Medical Community & Connections; Integrated Medical Databases

(24:36) Drug Repurposing, Thalidomide, Pembrolizumab

(28:45) Medical Research Databases, Mapping Disease Connections

(33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease

(37:57) Sponsors: AGZ by AG1 & David

(40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease

(49:10) Autoimmune Disease, Driven Personality, Stress & Immune System

(52:52) Castleman Disease, Treatment, Chemotherapy

(55:54) Physician Continuing Education, Santa Claus Theory of Civilization; Science Collaboration

(1:03:32) Medical School, Relapse & “Overtime”, Finding a New Treatment, Rapamycin

(1:12:46) Sport, Football & Resilience; Challenge & Personal Growth, Family

(1:18:41) Sponsor: Function

(1:20:29) Social Support; “Overtime”, Gratitude

(1:23:19) Business School, Castleman Disease Treatment; Repurposing Drugs & AI

(1:28:29) Drug Repurposing, POEMS Syndrome; Mitigating Risk

(1:35:32) Nicotine, Compounds for Preventive Health; GLP-1 Agonists

(1:40:51) Bioprospecting, Drug Development; AI, Prioritization & Novel Connections

(1:46:18) Healthcare & Children; Hope, Action & Impact Circuit; Challenge & Super-Agers

(1:52:50) Get Involved with Every Cure

(1:56:20) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 7148 no Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair https://www.hubermanlab.com/episode/essentials-biology-slowing-reversing-aging-dr-david-sinclair In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) David Sinclair (0:20) Longevity, Anti-Aging, Aging as a Disease (2:27) Causes of Aging; Epigenome & Genes (4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes (6:44) Physical Appearance & Aging (7:36) Sponsor: David (8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging (11:30) Rates of Puberty & Aging, Growth Hormone (12:37) Body Size & Longevity; Epigenetics (13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose (16:31) Tool: Skip a Meal (17:07) Longer Fasts & Autophagy, “Deep Cleanse” (18:07) Sponsor: AGZ by AG1 (19:36) Fasting, Fluids, Electrolytes (20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors (24:24) Breaking a Fast, Tools: Do Your Best; Transitions (27:00) Sirtuins, NAD, NMN Supplementation (29:04) Sponsor: Eight Sleep (31:10) Iron & Senescent Cells; Personalize Medicine (32:40) Tool: Blood Markers, CRP (34:50) Tool: Aerobic & Resistance Exercise (35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation (38:20) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Oct 2025 08:00:00 -0000 Essentials: The Biology of Slowing & Reversing Aging | Dr. David Sinclair full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) David Sinclair (0:20) Longevity, Anti-Aging, Aging as a Disease (2:27) Causes of Aging; Epigenome & Genes (4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes (6:44) Physical Appearance & Aging (7:36) Sponsor: David (8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging (11:30) Rates of Puberty & Aging, Growth Hormone (12:37) Body Size & Longevity; Epigenetics (13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose (16:31) Tool: Skip a Meal (17:07) Longer Fasts & Autophagy, “Deep Cleanse” (18:07) Sponsor: AGZ by AG1 (19:36) Fasting, Fluids, Electrolytes (20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors (24:24) Breaking a Fast, Tools: Do Your Best; Transitions (27:00) Sirtuins, NAD, NMN Supplementation (29:04) Sponsor: Eight Sleep (31:10) Iron & Senescent Cells; Personalize Medicine (32:40) Tool: Blood Markers, CRP (34:50) Tool: Aerobic & Resistance Exercise (35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation (38:20) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging.

We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

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

Timestamps

(0:00) David Sinclair

(0:20) Longevity, Anti-Aging, Aging as a Disease

(2:27) Causes of Aging; Epigenome & Genes

(4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes

(6:44) Physical Appearance & Aging

(7:36) Sponsor: David

(8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging

(11:30) Rates of Puberty & Aging, Growth Hormone

(12:37) Body Size & Longevity; Epigenetics

(13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose

(16:31) Tool: Skip a Meal

(17:07) Longer Fasts & Autophagy, “Deep Cleanse”

(18:07) Sponsor: AGZ by AG1

(19:36) Fasting, Fluids, Electrolytes

(20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors

(24:24) Breaking a Fast, Tools: Do Your Best; Transitions

(27:00) Sirtuins, NAD, NMN Supplementation

(29:04) Sponsor: Eight Sleep

(31:10) Iron & Senescent Cells; Personalize Medicine

(32:40) Tool: Blood Markers, CRP

(34:50) Tool: Aerobic & Resistance Exercise

(35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation

(38:20) Acknowledgements

Disclaimer & Disclosures

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

]]> 2347 no Improve Your Lymphatic System for Overall Health & Appearance https://www.hubermanlab.com/episode/improve-lymphatic-system-health-appearance Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lymphatic System (00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer (00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog (00:14:52) Sponsor: LMNT & David Protein (00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement (00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming (00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing (00:32:05) Swimming & Lymphatic Flow; Tai Chi (00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha (00:37:28) Sponsor: AGZ by AG1 (00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage (00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes (00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema (00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots (01:00:09) Sponsors: Eight Sleep (01:01:43) Glymphatic System, Brain & Sleep (01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System (01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position (01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow (01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage (01:21:23) Sponsor: Function (01:23:11) Tool: Hydration & Lymphatic Support (01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging (01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance (01:36:08) Key Takeaways (01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Oct 2025 08:33:00 -0000 Improve Your Lymphatic System for Overall Health & Appearance full 252 Scicomm Media Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lymphatic System (00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer (00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog (00:14:52) Sponsor: LMNT & David Protein (00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement (00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming (00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing (00:32:05) Swimming & Lymphatic Flow; Tai Chi (00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha (00:37:28) Sponsor: AGZ by AG1 (00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage (00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes (00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema (00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots (01:00:09) Sponsors: Eight Sleep (01:01:43) Glymphatic System, Brain & Sleep (01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System (01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position (01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow (01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage (01:21:23) Sponsor: Function (01:23:11) Tool: Hydration & Lymphatic Support (01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging (01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance (01:36:08) Key Takeaways (01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Lymphatic System

(00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer

(00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog

(00:14:52) Sponsor: LMNT & David Protein

(00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement

(00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming

(00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing

(00:32:05) Swimming & Lymphatic Flow; Tai Chi

(00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha

(00:37:28) Sponsor: AGZ by AG1

(00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage

(00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes

(00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema

(00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots

(01:00:09) Sponsors: Eight Sleep

(01:01:43) Glymphatic System, Brain & Sleep

(01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System

(01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position

(01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow

(01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage

(01:21:23) Sponsor: Function

(01:23:11) Tool: Hydration & Lymphatic Support

(01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging

(01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance

(01:36:08) Key Takeaways

(01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 6001 no Essentials: The Science of Gratitude & How to Build a Gratitude Practice https://www.hubermanlab.com/episode/essentials-science-of-gratitude-practice In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice. I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (0:00) Gratitude (0:30) Gratitude Practice Benefits (3:22) Pro-Social vs Defensive Behaviors, Gratitude (6:25) Sponsor: Eight Sleep (8:07) Serotonin, Brain & Context, Gratitude Mindset (14:02) Context, Can You Lie to Yourself? (14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story (21:18) Sponsor: AGZ by AG1 (22:47) Tool: Find & Revisit Inspirational Stories (27:30) Heartfelt Intention, Genuine Thanks (29:42) Sponsor: Our Place (31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation (33:29) Gratitude Practice Benefits for Immune System (36:02) Recap: Establishing an Effective Gratitude Practice Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Oct 2025 08:00:00 -0000 Essentials: The Science of Gratitude & How to Build a Gratitude Practice full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice. In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice. I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (0:00) Gratitude (0:30) Gratitude Practice Benefits (3:22) Pro-Social vs Defensive Behaviors, Gratitude (6:25) Sponsor: Eight Sleep (8:07) Serotonin, Brain & Context, Gratitude Mindset (14:02) Context, Can You Lie to Yourself? (14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story (21:18) Sponsor: AGZ by AG1 (22:47) Tool: Find & Revisit Inspirational Stories (27:30) Heartfelt Intention, Genuine Thanks (29:42) Sponsor: Our Place (31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation (33:29) Gratitude Practice Benefits for Immune System (36:02) Recap: Establishing an Effective Gratitude Practice Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice.

I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

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

Our Place: https://fromourplace.com/huberman

Timestamps

(0:00) Gratitude

(0:30) Gratitude Practice Benefits

(3:22) Pro-Social vs Defensive Behaviors, Gratitude

(6:25) Sponsor: Eight Sleep

(8:07) Serotonin, Brain & Context, Gratitude Mindset

(14:02) Context, Can You Lie to Yourself?

(14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story

(21:18) Sponsor: AGZ by AG1

(22:47) Tool: Find & Revisit Inspirational Stories

(27:30) Heartfelt Intention, Genuine Thanks

(29:42) Sponsor: Our Place

(31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation

(33:29) Gratitude Practice Benefits for Immune System

(36:02) Recap: Establishing an Effective Gratitude Practice

Disclaimer & Disclosures

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

]]> 2371 no How to Overcome Inner Resistance | Steven Pressfield https://www.hubermanlab.com/episode/overcome-inner-resistance-steven-pressfield My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Steven Pressfield (00:04:55) Ideas & Resistance, Tree & Shadow Analogy (00:08:45) Military, Pushing Through Resistance, War of Art (00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes (00:16:11) Sponsors: Helix Sleep & BetterHelp (00:18:36) Ideas, Invocation of the Muse, Goddess (00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts (00:28:21) Writing Session; Workout Analogy & Concentration (00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones (00:35:31) Inner Voice; Storytelling, Advertising (00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression (00:48:10) Loved Ones: Projection, Resistance & Sabotage (00:51:04) Sponsors: AGZ by AG1 & Rorra (00:53:52) Angry & Numbing Out, Resistance, Internet; Following Your Calling (00:59:00) Mentors: Lessons on Focus & Quitting (01:06:46) Perfectionism (01:10:42) Contemplating Your Mortality, Family Honor (01:16:49) Proving Yourself & Competition (01:22:01) First Movie, Failure, Analyze Feedback?, Tool: Self-Evaluation (01:28:28) Book Success, One-Hit Wonders; Book Titles (01:34:22) Sponsor: Function (01:36:09) Personal Sacrifice; High Achievers & Unbalanced Life; Social Media (01:44:44) Tool: Turning Pro, Amateur vs Professional Habits, Failure, Feelings (01:49:32) Cost of Turning Pro, Tool: Taking Oneself Seriously & Others’ Reactions (01:56:42) Creativity: Practical Advice & Muse; Acts of Faith; Surrender (02:04:00) Sponsor: David (02:05:17) Workspace, Uncomfortable Chair, Physical Labor, Complaining (02:08:13) Forthcoming Book, Book Recommendations (02:13:46) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Oct 2025 08:00:00 -0000 How to Overcome Inner Resistance | Steven Pressfield full 251 Scicomm Media My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Steven Pressfield (00:04:55) Ideas & Resistance, Tree & Shadow Analogy (00:08:45) Military, Pushing Through Resistance, War of Art (00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes (00:16:11) Sponsors: Helix Sleep & BetterHelp (00:18:36) Ideas, Invocation of the Muse, Goddess (00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts (00:28:21) Writing Session; Workout Analogy & Concentration (00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones (00:35:31) Inner Voice; Storytelling, Advertising (00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression (00:48:10) Loved Ones: Projection, Resistance & Sabotage (00:51:04) Sponsors: AGZ by AG1 & Rorra (00:53:52) Angry & Numbing Out, Resistance, Internet; Following Your Calling (00:59:00) Mentors: Lessons on Focus & Quitting (01:06:46) Perfectionism (01:10:42) Contemplating Your Mortality, Family Honor (01:16:49) Proving Yourself & Competition (01:22:01) First Movie, Failure, Analyze Feedback?, Tool: Self-Evaluation (01:28:28) Book Success, One-Hit Wonders; Book Titles (01:34:22) Sponsor: Function (01:36:09) Personal Sacrifice; High Achievers & Unbalanced Life; Social Media (01:44:44) Tool: Turning Pro, Amateur vs Professional Habits, Failure, Feelings (01:49:32) Cost of Turning Pro, Tool: Taking Oneself Seriously & Others’ Reactions (01:56:42) Creativity: Practical Advice & Muse; Acts of Faith; Surrender (02:04:00) Sponsor: David (02:05:17) Workspace, Uncomfortable Chair, Physical Labor, Complaining (02:08:13) Forthcoming Book, Book Recommendations (02:13:46) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Steven Pressfield

(00:04:55) Ideas & Resistance, Tree & Shadow Analogy

(00:08:45) Military, Pushing Through Resistance, War of Art

(00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes

(00:16:11) Sponsors: Helix Sleep & BetterHelp

(00:18:36) Ideas, Invocation of the Muse, Goddess

(00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts

(00:28:21) Writing Session; Workout Analogy & Concentration

(00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones

(00:35:31) Inner Voice; Storytelling, Advertising

(00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression

(00:48:10) Loved Ones: Projection, Resistance & Sabotage

(00:51:04) Sponsors: AGZ by AG1 & Rorra

(00:53:52) Angry & Numbing Out, Resistance, Internet; Following Your Calling

(00:59:00) Mentors: Lessons on Focus & Quitting

(01:06:46) Perfectionism

(01:10:42) Contemplating Your Mortality, Family Honor

(01:16:49) Proving Yourself & Competition

(01:22:01) First Movie, Failure, Analyze Feedback?, Tool: Self-Evaluation

(01:28:28) Book Success, One-Hit Wonders; Book Titles

(01:34:22) Sponsor: Function

(01:36:09) Personal Sacrifice; High Achievers & Unbalanced Life; Social Media

(01:44:44) Tool: Turning Pro, Amateur vs Professional Habits, Failure, Feelings

(01:49:32) Cost of Turning Pro, Tool: Taking Oneself Seriously & Others’ Reactions

(01:56:42) Creativity: Practical Advice & Muse; Acts of Faith; Surrender

(02:04:00) Sponsor: David

(02:05:17) Workspace, Uncomfortable Chair, Physical Labor, Complaining

(02:08:13) Forthcoming Book, Book Recommendations

(02:13:46) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8117 yes Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson https://www.hubermanlab.com/episode/essentials-brain-functions-interprets-the-world-dr-david-berson In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex. Read the episode show notes at hubermanlab.com. More Huberman Lab Essentials: https://hubermanlab.com/essentials Thank you to our sponsors AGZ: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Dr. David Berson (00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells (00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods (00:05:56) Sponsor: AGZ by AG1 (00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection (00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function (00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems (00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function (00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals (00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation (00:18:51) Sponsor: Function (00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea (00:22:24) Cerebellum, Motor Coordination & Learning (00:23:17) Cerebellar Function, Precision & Timing of Movement; Cerebellar Ataxia (00:24:54) Flocculus & Visual-Vestibular Integration (00:25:56) Midbrain, Brainstem & Reflexive Behavior; Superior Colliculus (00:28:26) Spatial Orientation & Multisensory Integration; Rattlesnake Heat Detection (00:30:13) Sensory Integration & Corroboration (00:31:13) Sponsor: LMNT (00:32:45) Basal Ganglia, Go vs No-Go Behavior & Decision Making (00:33:56) Tool: Impulse Control & Delayed Gratification, Marshmallow Test (00:34:51) Individual Differences, Genetics & Experience (00:35:37) Visual Cortex, Neural Processing & Brain Plasticity (00:36:26) Cortical Reorganization, Braille Reading & Stroke Recovery (00:39:15) David Berson's Work; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Oct 2025 08:00:00 -0000 Essentials: How Your Brain Functions & Interprets the World | Dr. David Berson full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex. Read the episode show notes at hubermanlab.com. More Huberman Lab Essentials: https://hubermanlab.com/essentials Thank you to our sponsors AGZ: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Dr. David Berson (00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells (00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods (00:05:56) Sponsor: AGZ by AG1 (00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection (00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function (00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems (00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function (00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals (00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation (00:18:51) Sponsor: Function (00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea (00:22:24) Cerebellum, Motor Coordination & Learning (00:23:17) Cerebellar Function, Precision & Timing of Movement; Cerebellar Ataxia (00:24:54) Flocculus & Visual-Vestibular Integration (00:25:56) Midbrain, Brainstem & Reflexive Behavior; Superior Colliculus (00:28:26) Spatial Orientation & Multisensory Integration; Rattlesnake Heat Detection (00:30:13) Sensory Integration & Corroboration (00:31:13) Sponsor: LMNT (00:32:45) Basal Ganglia, Go vs No-Go Behavior & Decision Making (00:33:56) Tool: Impulse Control & Delayed Gratification, Marshmallow Test (00:34:51) Individual Differences, Genetics & Experience (00:35:37) Visual Cortex, Neural Processing & Brain Plasticity (00:36:26) Cortical Reorganization, Braille Reading & Stroke Recovery (00:39:15) David Berson's Work; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology.

We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex.

Read the episode show notes at hubermanlab.com.

More Huberman Lab Essentials: https://hubermanlab.com/essentials

Thank you to our sponsors

AGZ: https://drinkagz.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Dr. David Berson

(00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells

(00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods

(00:05:56) Sponsor: AGZ by AG1

(00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection

(00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function

(00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems

(00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function

(00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals

(00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation

(00:18:51) Sponsor: Function

(00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea

(00:22:24) Cerebellum, Motor Coordination & Learning

(00:23:17) Cerebellar Function, Precision & Timing of Movement; Cerebellar Ataxia

(00:24:54) Flocculus & Visual-Vestibular Integration

(00:25:56) Midbrain, Brainstem & Reflexive Behavior; Superior Colliculus

(00:28:26) Spatial Orientation & Multisensory Integration; Rattlesnake Heat Detection

(00:30:13) Sensory Integration & Corroboration

(00:31:13) Sponsor: LMNT

(00:32:45) Basal Ganglia, Go vs No-Go Behavior & Decision Making

(00:33:56) Tool: Impulse Control & Delayed Gratification, Marshmallow Test

(00:34:51) Individual Differences, Genetics & Experience

(00:35:37) Visual Cortex, Neural Processing & Brain Plasticity

(00:36:26) Cortical Reorganization, Braille Reading & Stroke Recovery

(00:39:15) David Berson's Work; Acknowledgements

Disclaimer & Disclosures

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

]]> 2439 no Protect & Improve Your Hearing & Brain Health | Dr. Konstantina Stankovic https://www.hubermanlab.com/episode/protect-improve-your-hearing-brain-health-konstantina-stankovic My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options. AGZ: https://drinkagz.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of September 26, 2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. 00:00 Konstantina Stankovic 03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss 10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Hearing 15:26 Sponsors: Wealthfront & Our Place 18:40 Sound Projection, Intensity, Speech; Moving Ears; Larger Ears 22:59 Sounds & Emotionality; Tinnitus 26:43 Painful Sounds, Hyperacusis, Phonophobia; Memory, Auditory Hallucinations 32:19 Concerts & Ringing in Ears, Hidden Hearing Loss; Tool: Safe Sound Threshold 39:15 Concerts & Protecting Hearing, Tools: Ear Plugs, Magnesium Threonate 43:44 Magnesium Food Sources & Supplements; Migraines & Tinnitus 47:30 Tinnitus; Hearing Loss, Genetic & Environmental Factors 53:19 Sponsors: AGZ by AG1 & David 56:04 Individualization; Tinnitus Examination & Treatment, Supplementation? 1:04:36 Headphones, Tough vs Tender Ears, Children, Tool: Safe Sound Levels 1:09:41 Compounded Damage, Concerts & Hearing Loss, Tool: Ear Plugs 1:12:59 Transitioning Environments, Hyperacusis; In-Utero Hearing 1:15:56 Dogs & Sea Animals, Sound Pollution 1:19:54 Hearing Loss, Dementia & Cognitive Decline; Tool: Slow Speech & Face Listener 1:26:26 Sponsor: Joovv 1:27:38 Lip Reading; AI-Enhanced Hearing Aids 1:30:12 Sleep, Tool: Earplugs; Hearing Yourself Speak, Superior Semicircular Canal Dehiscence 1:36:54 Hearing & Balance, Vibrations; Sound Therapy 1:42:05 Music, Dance, Hearing & Frequency Map; Cochlear Implants 1:48:20 Sponsor: LMNT 1:49:52 Hearing & Social-Cognitive Development, Mental Health; Cochlear Implants 1:56:07 Men vs Women, Estrogen; Hearing Loss, Environment, NSAIDs 2:01:52 Environmental Toxins, Heavy Metals, Plastics; Tool: Heating Plastic 2:06:39 Tool: Avoid Regular NSAIDs Use; Birds & Hair Cell Regeneration; Cancer 2:12:05 Head & Neck, Lymphatic System & Surgery 2:14:44 Adult Auditory Plasticity, Music & Language 2:17:37 Splitting of Senses, Podcasts, AI & Human Progress 2:22:20 Prevent Hearing Loss & Recap 2:25:09 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Oct 2025 08:00:00 -0000 Protect & Improve Your Hearing & Brain Health | Dr. Konstantina Stankovic full 250 Scicomm Media My guest is Dr. Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford University School of Medicine. My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options. AGZ: https://drinkagz.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of September 26, 2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. 00:00 Konstantina Stankovic 03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss 10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Hearing 15:26 Sponsors: Wealthfront & Our Place 18:40 Sound Projection, Intensity, Speech; Moving Ears; Larger Ears 22:59 Sounds & Emotionality; Tinnitus 26:43 Painful Sounds, Hyperacusis, Phonophobia; Memory, Auditory Hallucinations 32:19 Concerts & Ringing in Ears, Hidden Hearing Loss; Tool: Safe Sound Threshold 39:15 Concerts & Protecting Hearing, Tools: Ear Plugs, Magnesium Threonate 43:44 Magnesium Food Sources & Supplements; Migraines & Tinnitus 47:30 Tinnitus; Hearing Loss, Genetic & Environmental Factors 53:19 Sponsors: AGZ by AG1 & David 56:04 Individualization; Tinnitus Examination & Treatment, Supplementation? 1:04:36 Headphones, Tough vs Tender Ears, Children, Tool: Safe Sound Levels 1:09:41 Compounded Damage, Concerts & Hearing Loss, Tool: Ear Plugs 1:12:59 Transitioning Environments, Hyperacusis; In-Utero Hearing 1:15:56 Dogs & Sea Animals, Sound Pollution 1:19:54 Hearing Loss, Dementia & Cognitive Decline; Tool: Slow Speech & Face Listener 1:26:26 Sponsor: Joovv 1:27:38 Lip Reading; AI-Enhanced Hearing Aids 1:30:12 Sleep, Tool: Earplugs; Hearing Yourself Speak, Superior Semicircular Canal Dehiscence 1:36:54 Hearing & Balance, Vibrations; Sound Therapy 1:42:05 Music, Dance, Hearing & Frequency Map; Cochlear Implants 1:48:20 Sponsor: LMNT 1:49:52 Hearing & Social-Cognitive Development, Mental Health; Cochlear Implants 1:56:07 Men vs Women, Estrogen; Hearing Loss, Environment, NSAIDs 2:01:52 Environmental Toxins, Heavy Metals, Plastics; Tool: Heating Plastic 2:06:39 Tool: Avoid Regular NSAIDs Use; Birds & Hair Cell Regeneration; Cancer 2:12:05 Head & Neck, Lymphatic System & Surgery 2:14:44 Adult Auditory Plasticity, Music & Language 2:17:37 Splitting of Senses, Podcasts, AI & Human Progress 2:22:20 Prevent Hearing Loss & Recap 2:25:09 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options.

AGZ: https://drinkagz.com/huberman

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

Our Place: https://fromourplace.com/huberman

David: https://davidprotein.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of September 26, 2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

00:00 Konstantina Stankovic

03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss

10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Hearing

15:26 Sponsors: Wealthfront & Our Place

18:40 Sound Projection, Intensity, Speech; Moving Ears; Larger Ears

22:59 Sounds & Emotionality; Tinnitus

26:43 Painful Sounds, Hyperacusis, Phonophobia; Memory, Auditory Hallucinations

32:19 Concerts & Ringing in Ears, Hidden Hearing Loss; Tool: Safe Sound Threshold

39:15 Concerts & Protecting Hearing, Tools: Ear Plugs, Magnesium Threonate

43:44 Magnesium Food Sources & Supplements; Migraines & Tinnitus

47:30 Tinnitus; Hearing Loss, Genetic & Environmental Factors

53:19 Sponsors: AGZ by AG1 & David

56:04 Individualization; Tinnitus Examination & Treatment, Supplementation?

1:04:36 Headphones, Tough vs Tender Ears, Children, Tool: Safe Sound Levels

1:09:41 Compounded Damage, Concerts & Hearing Loss, Tool: Ear Plugs

1:12:59 Transitioning Environments, Hyperacusis; In-Utero Hearing

1:15:56 Dogs & Sea Animals, Sound Pollution

1:19:54 Hearing Loss, Dementia & Cognitive Decline; Tool: Slow Speech & Face Listener

1:26:26 Sponsor: Joovv

1:27:38 Lip Reading; AI-Enhanced Hearing Aids

1:30:12 Sleep, Tool: Earplugs; Hearing Yourself Speak, Superior Semicircular Canal Dehiscence

1:36:54 Hearing & Balance, Vibrations; Sound Therapy

1:42:05 Music, Dance, Hearing & Frequency Map; Cochlear Implants

1:48:20 Sponsor: LMNT

1:49:52 Hearing & Social-Cognitive Development, Mental Health; Cochlear Implants

1:56:07 Men vs Women, Estrogen; Hearing Loss, Environment, NSAIDs

2:01:52 Environmental Toxins, Heavy Metals, Plastics; Tool: Heating Plastic

2:06:39 Tool: Avoid Regular NSAIDs Use; Birds & Hair Cell Regeneration; Cancer

2:12:05 Head & Neck, Lymphatic System & Surgery

2:14:44 Adult Auditory Plasticity, Music & Language

2:17:37 Splitting of Senses, Podcasts, AI & Human Progress

2:22:20 Prevent Hearing Loss & Recap

2:25:09 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

]]> 8877 no Essentials: Time Perception, Memory & Focus https://www.hubermanlab.com/episode/essentials-time-perception-memory-focus In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time. I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (0:00) Time Perception (0:48) Entrainment, Circannual Rhythms & Melatonin (4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment (9:01) Sponsor: AGZ by AG1 (10:30) Ultradian Cycles, Focus & Work (14:06) Time Perception, Past, Present & Future (16:21) Dopamine, Norepinephrine & Serotonin, Time Perception (18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep (20:23) Trauma, “Over-clocking”, Slowing Time & Emotions (24:59) Sponsor: BetterHelp (26:15) Event Perception (Fun vs Boring), Time & Memories (29:23) Novel Experiences, Places & People, Retrospective Time (31:24) Habits, Tool: Schedule Functional Units (32:59) Recap & Book Suggestion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Oct 2025 08:00:00 -0000 Essentials: Time Perception, Memory & Focus full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore how biological rhythms and neurochemicals impact our perception of time. In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time. I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (0:00) Time Perception (0:48) Entrainment, Circannual Rhythms & Melatonin (4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment (9:01) Sponsor: AGZ by AG1 (10:30) Ultradian Cycles, Focus & Work (14:06) Time Perception, Past, Present & Future (16:21) Dopamine, Norepinephrine & Serotonin, Time Perception (18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep (20:23) Trauma, “Over-clocking”, Slowing Time & Emotions (24:59) Sponsor: BetterHelp (26:15) Event Perception (Fun vs Boring), Time & Memories (29:23) Novel Experiences, Places & People, Retrospective Time (31:24) Habits, Tool: Schedule Functional Units (32:59) Recap & Book Suggestion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time.

I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(0:00) Time Perception

(0:48) Entrainment, Circannual Rhythms & Melatonin

(4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment

(9:01) Sponsor: AGZ by AG1

(10:30) Ultradian Cycles, Focus & Work

(14:06) Time Perception, Past, Present & Future

(16:21) Dopamine, Norepinephrine & Serotonin, Time Perception

(18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep

(20:23) Trauma, “Over-clocking”, Slowing Time & Emotions

(24:59) Sponsor: BetterHelp

(26:15) Event Perception (Fun vs Boring), Time & Memories

(29:23) Novel Experiences, Places & People, Retrospective Time

(31:24) Habits, Tool: Schedule Functional Units

(32:59) Recap & Book Suggestion

Disclaimer & Disclosures

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

]]> 2035 no How to Make Yourself Unbreakable | DJ Shipley https://www.hubermanlab.com/episode/make-yourself-unbreakable-dj-shipley My guest is DJ Shipley, a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps (0:00) DJ Shipley (4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins (8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable" (13:46) Sponsors: Rorra & BetterHelp (16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep (23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout (29:24) Body Awareness, Hurt vs Injury (33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program (44:26) Sponsors: AGZ by AG1 & Eight Sleep (47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort (56:13) BUD/S, Motivation & Mental Resilience (1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization (1:08:41) Public Press; Extortion 17, Operation Red Wings; Death of Friends (1:16:25) High Performers, Social Media Negativity & Legacy (1:19:37) Sponsor: Function (1:21:24) Family Legacy, Military & Purpose, Navy SEAL Culture, Wife & Relationship (1:30:10) Second Deployment, Helplessness & Trauma, Inspiration & Reverence (1:38:30) Skydiving, Injury & Mental Resilience; Medical Retirement & Addiction (1:49:17) Art Therapy, Skateboarding, Electrocution & Recovery (2:00:57) Physical Recovery, Trainer Vernon Griffith (2:04:38) Miracles, Higher Power; Work & Life Tension (2:12:52) Sponsor: ROKA (2:14:39) Physical & Mental Posture, Suicide, Depression, Tool: Control the Controllable (2:21:22) Suicide, Mental Health & Darkest Hour, Ibogaine, 5-MeO-DMT (2:31:18) Ibogaine & Empathy, 5-MeO-DMT & Ego Death; Returning Home, Tool: Dials Not Switches (2:42:42) Psychedelics, Mental Health Plasticity; Veterans' Solutions, Addiction (2:50:39) Medical Ibogaine, Anger, Numbing Out & Hate; Dogs (3:03:42) GBRS Program, High Standards, Functional Fitness, Tool: Fitness Test (3:17:50) Self-Care, Longevity & Fitness, GBRS Program (3:24:45) Self-Respect, Tools: 20-Minute Walk & Relationships; Micro-wins (3:32:57) Acknowledgements, American Flag Hat, Patriotism (3:40:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Oct 2025 08:00:00 -0000 How to Make Yourself Unbreakable | DJ Shipley full 249 Scicomm Media My guest is ⁠DJ Shipley⁠, a former Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. My guest is DJ Shipley, a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps (0:00) DJ Shipley (4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins (8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable" (13:46) Sponsors: Rorra & BetterHelp (16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep (23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout (29:24) Body Awareness, Hurt vs Injury (33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program (44:26) Sponsors: AGZ by AG1 & Eight Sleep (47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort (56:13) BUD/S, Motivation & Mental Resilience (1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization (1:08:41) Public Press; Extortion 17, Operation Red Wings; Death of Friends (1:16:25) High Performers, Social Media Negativity & Legacy (1:19:37) Sponsor: Function (1:21:24) Family Legacy, Military & Purpose, Navy SEAL Culture, Wife & Relationship (1:30:10) Second Deployment, Helplessness & Trauma, Inspiration & Reverence (1:38:30) Skydiving, Injury & Mental Resilience; Medical Retirement & Addiction (1:49:17) Art Therapy, Skateboarding, Electrocution & Recovery (2:00:57) Physical Recovery, Trainer Vernon Griffith (2:04:38) Miracles, Higher Power; Work & Life Tension (2:12:52) Sponsor: ROKA (2:14:39) Physical & Mental Posture, Suicide, Depression, Tool: Control the Controllable (2:21:22) Suicide, Mental Health & Darkest Hour, Ibogaine, 5-MeO-DMT (2:31:18) Ibogaine & Empathy, 5-MeO-DMT & Ego Death; Returning Home, Tool: Dials Not Switches (2:42:42) Psychedelics, Mental Health Plasticity; Veterans' Solutions, Addiction (2:50:39) Medical Ibogaine, Anger, Numbing Out & Hate; Dogs (3:03:42) GBRS Program, High Standards, Functional Fitness, Tool: Fitness Test (3:17:50) Self-Care, Longevity & Fitness, GBRS Program (3:24:45) Self-Respect, Tools: 20-Minute Walk & Relationships; Micro-wins (3:32:57) Acknowledgements, American Flag Hat, Patriotism (3:40:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is DJ Shipley, a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Rorra: https://rorra.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

ROKA: https://roka.com/huberman

Timestamps

(0:00) DJ Shipley

(4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins

(8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable"

(13:46) Sponsors: Rorra & BetterHelp

(16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep

(23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout

(29:24) Body Awareness, Hurt vs Injury

(33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program

(44:26) Sponsors: AGZ by AG1 & Eight Sleep

(47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort

(56:13) BUD/S, Motivation & Mental Resilience

(1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization

(1:08:41) Public Press; Extortion 17, Operation Red Wings; Death of Friends

(1:16:25) High Performers, Social Media Negativity & Legacy

(1:19:37) Sponsor: Function

(1:21:24) Family Legacy, Military & Purpose, Navy SEAL Culture, Wife & Relationship

(1:30:10) Second Deployment, Helplessness & Trauma, Inspiration & Reverence

(1:38:30) Skydiving, Injury & Mental Resilience; Medical Retirement & Addiction

(1:49:17) Art Therapy, Skateboarding, Electrocution & Recovery

(2:00:57) Physical Recovery, Trainer Vernon Griffith

(2:04:38) Miracles, Higher Power; Work & Life Tension

(2:12:52) Sponsor: ROKA

(2:14:39) Physical & Mental Posture, Suicide, Depression, Tool: Control the Controllable

(2:21:22) Suicide, Mental Health & Darkest Hour, Ibogaine, 5-MeO-DMT

(2:31:18) Ibogaine & Empathy, 5-MeO-DMT & Ego Death; Returning Home, Tool: Dials Not Switches

(2:42:42) Psychedelics, Mental Health Plasticity; Veterans' Solutions, Addiction

(2:50:39) Medical Ibogaine, Anger, Numbing Out & Hate; Dogs

(3:03:42) GBRS Program, High Standards, Functional Fitness, Tool: Fitness Test

(3:17:50) Self-Care, Longevity & Fitness, GBRS Program

(3:24:45) Self-Respect, Tools: 20-Minute Walk & Relationships; Micro-wins

(3:32:57) Acknowledgements, American Flag Hat, Patriotism

(3:40:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 13370 no Essentials: How Humans Select & Keep Romantic Partners in the Short & Long Term | Dr. David Buss https://www.hubermanlab.com/episode/essentials-human-romantic-partner-selection-keep-david-buss In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology. We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Buss (0:21) Mate Selection, Preferences & Competition (3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates (4:38) Women’s Preferences; Men’s Preferences; Age Differences (8:58) Sponsor: LMNT (10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability (13:41) Short- vs Long-Term Mates, Men vs Women Preferences (15:58) Sponsor: AGZ by AG1 (17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence (20:58) The Dark Triad, Sexual Harassment & Coercion (22:18) Stalking, Motivations & Outcomes (24:57) Sponsor: Function (26:38) Childhood Attachment Styles & Relationship Stability (27:43) Self-Assessment for Mate Value, Self-Esteem (31:20) Evolutionary Psychology & Neuroscience (32:05) David Buss’ Books; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Oct 2025 08:00:00 -0000 Essentials: How Humans Select & Keep Romantic Partners in the Short & Long Term | Dr. David Buss full Scicomm Media In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology. In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology. We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Buss (0:21) Mate Selection, Preferences & Competition (3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates (4:38) Women’s Preferences; Men’s Preferences; Age Differences (8:58) Sponsor: LMNT (10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability (13:41) Short- vs Long-Term Mates, Men vs Women Preferences (15:58) Sponsor: AGZ by AG1 (17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence (20:58) The Dark Triad, Sexual Harassment & Coercion (22:18) Stalking, Motivations & Outcomes (24:57) Sponsor: Function (26:38) Childhood Attachment Styles & Relationship Stability (27:43) Self-Assessment for Mate Value, Self-Esteem (31:20) Evolutionary Psychology & Neuroscience (32:05) David Buss’ Books; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology.

We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) David Buss

(0:21) Mate Selection, Preferences & Competition

(3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates

(4:38) Women’s Preferences; Men’s Preferences; Age Differences

(8:58) Sponsor: LMNT

(10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability

(13:41) Short- vs Long-Term Mates, Men vs Women Preferences

(15:58) Sponsor: AGZ by AG1

(17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence

(20:58) The Dark Triad, Sexual Harassment & Coercion

(22:18) Stalking, Motivations & Outcomes

(24:57) Sponsor: Function

(26:38) Childhood Attachment Styles & Relationship Stability

(27:43) Self-Assessment for Mate Value, Self-Esteem

(31:20) Evolutionary Psychology & Neuroscience

(32:05) David Buss’ Books; Acknowledgements

Disclaimer & Disclosures

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

]]> 2160 no Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum https://www.hubermanlab.com/episode/enhance-learning-speed-neuroscience-poppy-crum My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment. Read the episode show notes at hubermanlab.com. Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Helix: https://helixsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Poppy Crum (2:22) Neuroplasticity & Limits; Homunculus (8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch (13:12) Sponsors: David & Helix Sleep (15:33) Texting, Homunculus, Mapping & Brain; Smartphones (23:06) Technology, Data Compression, Communication, Smartphones & Acronyms (30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training (40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin (46:17) Sponsors: AGZ by AG1 & Rorra (49:08) Digital Twin; Tool: Learning, AI & Self-Testing (53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load (1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments (1:09:43) Awake States & AI; Measure & Modify (1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry) (1:23:58) Sponsor: Function (1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making (1:32:11) Gamification, Developing Good Habits (1:38:17) Implications of AI, Diminishing Cognitive Skill (1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops (1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables” (2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch (2:09:44) Incentives & Neuroplasticity; Technology & Performance (2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation (2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets (2:31:44) Acknowledgements (2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Sep 2025 08:00:00 -0000 Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum full 248 Scicomm Media My guest is ⁠Dr. Poppy Crum, PhD⁠, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment. Read the episode show notes at hubermanlab.com. Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Helix: https://helixsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Poppy Crum (2:22) Neuroplasticity & Limits; Homunculus (8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch (13:12) Sponsors: David & Helix Sleep (15:33) Texting, Homunculus, Mapping & Brain; Smartphones (23:06) Technology, Data Compression, Communication, Smartphones & Acronyms (30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training (40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin (46:17) Sponsors: AGZ by AG1 & Rorra (49:08) Digital Twin; Tool: Learning, AI & Self-Testing (53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load (1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments (1:09:43) Awake States & AI; Measure & Modify (1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry) (1:23:58) Sponsor: Function (1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making (1:32:11) Gamification, Developing Good Habits (1:38:17) Implications of AI, Diminishing Cognitive Skill (1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops (1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables” (2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch (2:09:44) Incentives & Neuroplasticity; Technology & Performance (2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation (2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets (2:31:44) Acknowledgements (2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment.

Read the episode show notes at hubermanlab.com.

Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

Helix: https://helixsleep.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Poppy Crum

(2:22) Neuroplasticity & Limits; Homunculus

(8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch

(13:12) Sponsors: David & Helix Sleep

(15:33) Texting, Homunculus, Mapping & Brain; Smartphones

(23:06) Technology, Data Compression, Communication, Smartphones & Acronyms

(30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training

(40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin

(46:17) Sponsors: AGZ by AG1 & Rorra

(49:08) Digital Twin; Tool: Learning, AI & Self-Testing

(53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load

(1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments

(1:09:43) Awake States & AI; Measure & Modify

(1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry)

(1:23:58) Sponsor: Function

(1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making

(1:32:11) Gamification, Developing Good Habits

(1:38:17) Implications of AI, Diminishing Cognitive Skill

(1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops

(1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables”

(2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch

(2:09:44) Incentives & Neuroplasticity; Technology & Performance

(2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation

(2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets

(2:31:44) Acknowledgements

(2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9365 no DAVID SENRA: Daniel Ek, Spotify https://davidsenra.com/episode/daniel-ek-spotify I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra. For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers. This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy. With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes. You can also subscribe to the podcast on the platforms below. Spotify: https://spti.fi/TVrr557 Apple Podcasts: https://apple.co/3WaK1S6 YouTube: https://www.youtube.com/@davidsenra X: https://x.com/davidsenra Chapters (0:00) Introduction from Dr. Andrew Huberman (1:13) Reflecting on a Life-Changing Conversation (2:30) Optimizing for Impact Over Happiness (5:21) The Journey of Self-Motivation (10:11) The Importance of Trust and Relationships (15:37) The Role of Criticism and Self-Reflection (17:37) The Evolution of an Entrepreneur (23:27) Building a Company True to Yourself (34:56) The Power of Trust in Business (42:25) Intellectual Humility and Learning from Others (42:49) Shadowing Leaders for Growth (45:01) Learning from Mark Zuckerberg (48:15) Balancing Personal Taste and Metrics in Product Decisions (53:35) The Evolution of Leadership at Spotify (59:13) Building a Company That Outlasts the Founder (1:15:25) Managing Energy Over Time (1:25:31) The Never-Ending Game of Life (1:25:54) Lessons from Henry Ford (1:27:08) The Value of Solving Problems (1:31:42) The Importance of Quality (1:37:20) The Power of Focus and Patience (1:54:32) Balancing Work and Life (2:00:25) The Journey of Self-Discovery (2:08:43) Final Reflections and Gratitude Learn more about your ad choices. Visit megaphone.fm/adchoices Sun, 28 Sep 2025 08:00:00 -0000 DAVID SENRA: Daniel Ek, Spotify full Scicomm Media I’m excited to share episode one of a new podcast that I’ve helped create and produce. I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra. For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers. This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy. With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes. You can also subscribe to the podcast on the platforms below. Spotify: https://spti.fi/TVrr557 Apple Podcasts: https://apple.co/3WaK1S6 YouTube: https://www.youtube.com/@davidsenra X: https://x.com/davidsenra Chapters (0:00) Introduction from Dr. Andrew Huberman (1:13) Reflecting on a Life-Changing Conversation (2:30) Optimizing for Impact Over Happiness (5:21) The Journey of Self-Motivation (10:11) The Importance of Trust and Relationships (15:37) The Role of Criticism and Self-Reflection (17:37) The Evolution of an Entrepreneur (23:27) Building a Company True to Yourself (34:56) The Power of Trust in Business (42:25) Intellectual Humility and Learning from Others (42:49) Shadowing Leaders for Growth (45:01) Learning from Mark Zuckerberg (48:15) Balancing Personal Taste and Metrics in Product Decisions (53:35) The Evolution of Leadership at Spotify (59:13) Building a Company That Outlasts the Founder (1:15:25) Managing Energy Over Time (1:25:31) The Never-Ending Game of Life (1:25:54) Lessons from Henry Ford (1:27:08) The Value of Solving Problems (1:31:42) The Importance of Quality (1:37:20) The Power of Focus and Patience (1:54:32) Balancing Work and Life (2:00:25) The Journey of Self-Discovery (2:08:43) Final Reflections and Gratitude Learn more about your ad choices. Visit megaphone.fm/adchoices I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra.

For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers.

This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy.

With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes.

You can also subscribe to the podcast on the platforms below.

Spotify: https://spti.fi/TVrr557

Apple Podcasts: https://apple.co/3WaK1S6

YouTube: https://www.youtube.com/@davidsenra

X: https://x.com/davidsenra

Chapters

(0:00) Introduction from Dr. Andrew Huberman

(1:13) Reflecting on a Life-Changing Conversation

(2:30) Optimizing for Impact Over Happiness

(5:21) The Journey of Self-Motivation

(10:11) The Importance of Trust and Relationships

(15:37) The Role of Criticism and Self-Reflection

(17:37) The Evolution of an Entrepreneur

(23:27) Building a Company True to Yourself

(34:56) The Power of Trust in Business

(42:25) Intellectual Humility and Learning from Others

(42:49) Shadowing Leaders for Growth

(45:01) Learning from Mark Zuckerberg

(48:15) Balancing Personal Taste and Metrics in Product Decisions

(53:35) The Evolution of Leadership at Spotify

(59:13) Building a Company That Outlasts the Founder

(1:15:25) Managing Energy Over Time

(1:25:31) The Never-Ending Game of Life

(1:25:54) Lessons from Henry Ford

(1:27:08) The Value of Solving Problems

(1:31:42) The Importance of Quality

(1:37:20) The Power of Focus and Patience

(1:54:32) Balancing Work and Life

(2:00:25) The Journey of Self-Discovery

(2:08:43) Final Reflections and Gratitude

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

]]> 7823 no Essentials: Using Your Nervous System to Enhance Your Immune System https://www.hubermanlab.com/episode/essentials-nervous-system-immune-system In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Immune System & Nervous System (0:33) Immune System 101, Innate & Adaptive Immune Systems (8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods (10:57) Sponsor: AG1 (12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest (16:43) Humoral Factors, Inflammatory Cytokines (18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet (21:12) Sponsor: LMNT (22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation (31:09) Positive Mindset & Immune Function, Dopamine (34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation (36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis (38:34) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 25 Sep 2025 08:00:00 -0000 Essentials: Using Your Nervous System to Enhance Your Immune System full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Immune System & Nervous System (0:33) Immune System 101, Innate & Adaptive Immune Systems (8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods (10:57) Sponsor: AG1 (12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest (16:43) Humoral Factors, Inflammatory Cytokines (18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet (21:12) Sponsor: LMNT (22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation (31:09) Positive Mindset & Immune Function, Dopamine (34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation (36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis (38:34) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems.

I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Immune System & Nervous System

(0:33) Immune System 101, Innate & Adaptive Immune Systems

(8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods

(10:57) Sponsor: AG1

(12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest

(16:43) Humoral Factors, Inflammatory Cytokines

(18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet

(21:12) Sponsor: LMNT

(22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation

(31:09) Positive Mindset & Immune Function, Dopamine

(34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation

(36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis

(38:34) Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2356 no Build Your Ideal Physique | Dr. Bret Contreras https://www.hubermanlab.com/episode/build-ideal-physique-bret-contreras My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (0:00) Bret Contreras (2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL” (10:45) Sponsors: Rorra & Carbon (13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus (21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns (31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training (40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury (48:52) Sponsors: AGZ by AG1 & LMNT (51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety (1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload (1:11:16) Progressive Overload, Quantity & Quality, Injury (1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency (1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT (1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review (1:33:00) Sponsor: Function (1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds (1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency (1:49:26) Common Mistakes of Hip Thrusts (1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy (2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises (2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory (2:14:23) Neck Training; Focused Training & Maintaining Strength (2:22:06) Sponsor: David (2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs (2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves (2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy (2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones (2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips (2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure (2:57:48) Acknowledgements (3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Sep 2025 08:00:00 -0000 Build Your Ideal Physique | Dr. Bret Contreras full 247 Scicomm Media My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (0:00) Bret Contreras (2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL” (10:45) Sponsors: Rorra & Carbon (13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus (21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns (31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training (40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury (48:52) Sponsors: AGZ by AG1 & LMNT (51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety (1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload (1:11:16) Progressive Overload, Quantity & Quality, Injury (1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency (1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT (1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review (1:33:00) Sponsor: Function (1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds (1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency (1:49:26) Common Mistakes of Hip Thrusts (1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy (2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises (2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory (2:14:23) Neck Training; Focused Training & Maintaining Strength (2:22:06) Sponsor: David (2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs (2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves (2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy (2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones (2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips (2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure (2:57:48) Acknowledgements (3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Rorra: https://rorra.com/huberman

Carbon: https://joincarbon.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(0:00) Bret Contreras

(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”

(10:45) Sponsors: Rorra & Carbon

(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus

(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns

(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training

(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury

(48:52) Sponsors: AGZ by AG1 & LMNT

(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety

(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload

(1:11:16) Progressive Overload, Quantity & Quality, Injury

(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency

(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT

(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review

(1:33:00) Sponsor: Function

(1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds

(1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency

(1:49:26) Common Mistakes of Hip Thrusts

(1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy

(2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises

(2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory

(2:14:23) Neck Training; Focused Training & Maintaining Strength

(2:22:06) Sponsor: David

(2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs

(2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves

(2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy

(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones

(2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips

(2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure

(2:57:48) Acknowledgements

(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 11051 no Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French https://www.hubermanlab.com/episode/essentials-exercise-strength-gains-hormone-optimization-duncan-french In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) Duncan French (0:20) Resistance Training & Hormones, Testosterone, Men vs Women (4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol (7:53) Rest Periods & Metabolic Stimulus (9:26) Sponsor: Function (11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery (12:34) Short-Term Stress, Testosterone & Performance, Mindset (15:05) Deliberate Cold Exposure, Mindset & Recovery (17:14) Tool: Cold Periodization, Recovery & Goals (22:12) Sponsor: Eight Sleep (23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue (26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet (29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization (32:45) Sponsor: AGZ by AG1 (34:14) Heat Adaptation, Sauna, Sweating (37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program (39:06) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 18 Sep 2025 08:00:00 -0000 Essentials: How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) Duncan French (0:20) Resistance Training & Hormones, Testosterone, Men vs Women (4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol (7:53) Rest Periods & Metabolic Stimulus (9:26) Sponsor: Function (11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery (12:34) Short-Term Stress, Testosterone & Performance, Mindset (15:05) Deliberate Cold Exposure, Mindset & Recovery (17:14) Tool: Cold Periodization, Recovery & Goals (22:12) Sponsor: Eight Sleep (23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue (26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet (29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization (32:45) Sponsor: AGZ by AG1 (34:14) Heat Adaptation, Sauna, Sweating (37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program (39:06) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist.

We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(0:00) Duncan French

(0:20) Resistance Training & Hormones, Testosterone, Men vs Women

(4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol

(7:53) Rest Periods & Metabolic Stimulus

(9:26) Sponsor: Function

(11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery

(12:34) Short-Term Stress, Testosterone & Performance, Mindset

(15:05) Deliberate Cold Exposure, Mindset & Recovery

(17:14) Tool: Cold Periodization, Recovery & Goals

(22:12) Sponsor: Eight Sleep

(23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue

(26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet

(29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization

(32:45) Sponsor: AGZ by AG1

(34:14) Heat Adaptation, Sauna, Sweating

(37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program

(39:06) Acknowledgements

Disclaimer & Disclosures

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

]]> 2402 no How to Expand Your Consciousness | Dr. Christof Koch https://www.hubermanlab.com/episode/expand-consciousness-dr-christof-koch My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Helix: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Christof Koch (2:31) Consciousness; Self, Flow States (8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness (13:14) Sponsors: BetterHelp & Our Place (15:53) Self, Derealization, Psychedelics; Selflessness & Flow States (19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model (28:29) Oliver Sacks, Empathy & Animals (34:01) Changing Outlook on Life, Tool: Belief & Agency (37:48) Sponsors: AGZ by AG1 & Helix Sleep (40:23) Alcoholics Anonymous (AA) & Higher Power (42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness (51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience (55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness (57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI (1:06:47) AI, Violence, Swapping Perception Boxes, Video (1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self (1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer (1:27:57) Sponsor: LMNT (1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin (1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises (1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity (1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws (1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis (1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis (2:03:20) Book Recommendation; Meaning of Life (2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Sep 2025 08:00:00 -0000 How to Expand Your Consciousness | Dr. Christof Koch full 246 Scicomm Media My guest is ⁠Dr. Christof Koch, PhD⁠, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Helix: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Christof Koch (2:31) Consciousness; Self, Flow States (8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness (13:14) Sponsors: BetterHelp & Our Place (15:53) Self, Derealization, Psychedelics; Selflessness & Flow States (19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model (28:29) Oliver Sacks, Empathy & Animals (34:01) Changing Outlook on Life, Tool: Belief & Agency (37:48) Sponsors: AGZ by AG1 & Helix Sleep (40:23) Alcoholics Anonymous (AA) & Higher Power (42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness (51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience (55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness (57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI (1:06:47) AI, Violence, Swapping Perception Boxes, Video (1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self (1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer (1:27:57) Sponsor: LMNT (1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin (1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises (1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity (1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws (1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis (1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis (2:03:20) Book Recommendation; Meaning of Life (2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

BetterHelp: https://betterhelp.com/huberman

Our Place: https://fromourplace.com/huberman

Helix: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Christof Koch

(2:31) Consciousness; Self, Flow States

(8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness

(13:14) Sponsors: BetterHelp & Our Place

(15:53) Self, Derealization, Psychedelics; Selflessness & Flow States

(19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model

(28:29) Oliver Sacks, Empathy & Animals

(34:01) Changing Outlook on Life, Tool: Belief & Agency

(37:48) Sponsors: AGZ by AG1 & Helix Sleep

(40:23) Alcoholics Anonymous (AA) & Higher Power

(42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness

(51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience

(55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness

(57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI

(1:06:47) AI, Violence, Swapping Perception Boxes, Video

(1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self

(1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer

(1:27:57) Sponsor: LMNT

(1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin

(1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises

(1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity

(1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws

(1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis

(1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis

(2:03:20) Book Recommendation; Meaning of Life

(2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 7917 no Essentials: Food & Supplements for Brain Health & Cognitive Performance https://www.hubermanlab.com/episode/essentials-food-supplements-brain-health-cognitive-performance In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health. I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Food & Brain Health 00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine 00:05:11 Acetylcholine & Focus, Tool: Dietary Choline 00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation 00:08:26 Sponsor: David 00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries 00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings 00:12:48 Brain-Boosting Nutrients, Foods & Supplements 00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability 00:19:30 Gut, Nutrients & Subconscious Signaling 00:21:56 Learned Food Preferences 00:23:36 Sponsors: AGZ by AG1 & LMNT 00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners 00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences 00:35:48 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 11 Sep 2025 08:00:00 -0000 Essentials: Food & Supplements for Brain Health & Cognitive Performance full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health. In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health. I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Food & Brain Health 00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine 00:05:11 Acetylcholine & Focus, Tool: Dietary Choline 00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation 00:08:26 Sponsor: David 00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries 00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings 00:12:48 Brain-Boosting Nutrients, Foods & Supplements 00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability 00:19:30 Gut, Nutrients & Subconscious Signaling 00:21:56 Learned Food Preferences 00:23:36 Sponsors: AGZ by AG1 & LMNT 00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners 00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences 00:35:48 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health.

I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Food & Brain Health

00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine

00:05:11 Acetylcholine & Focus, Tool: Dietary Choline

00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation

00:08:26 Sponsor: David

00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries

00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings

00:12:48 Brain-Boosting Nutrients, Foods & Supplements

00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability

00:19:30 Gut, Nutrients & Subconscious Signaling

00:21:56 Learned Food Preferences

00:23:36 Sponsors: AGZ by AG1 & LMNT

00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners

00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences

00:35:48 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2204 no Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder https://www.hubermanlab.com/episode/transform-metabolic-health-longevity-unique-biology-michael-snyder My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Sponsors AGZ by AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00 Michael Snyder 03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c 09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness 12:18 Sponsors: AGZ by AG1 & Wealthfront 15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks 21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal 28:34 Exercise Timing, Muscle Insulin Resistance 30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins 35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training 38:40 Metformin, Berberine, Headaches 41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling 47:41 Subcutaneous vs Visceral Fat, Organ Stress 49:10 Sponsors: David & Eight Sleep 51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency 57:16 Microbiome, Immune System & Gut; Diet & Individual Variability 1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols 1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics 1:18:48 Sponsor: Function 1:20:35 Profiling Healthy Individuals, Genomes, Wearables 1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis 1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM 1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep 1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age 1:49:41 Longevity, Health Span, Genetics, Blue Zones 1:52:19 Epigenetics, Viral Infection & Disease 1:58:54 ALS, Heritability; Neuroprotection, Nicotine 2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics 2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials 2:20:33 Acupuncture, Blood Pressure 2:26:40 Immersive Events & Mental Health Benefits 2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine 2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Sep 2025 08:00:00 -0000 Transform Your Metabolic Health & Longevity by Knowing Your Unique Biology | Dr. Michael Snyder full 245 Scicomm Media My guest is Dr. Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Sponsors AGZ by AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00 Michael Snyder 03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c 09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness 12:18 Sponsors: AGZ by AG1 & Wealthfront 15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks 21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal 28:34 Exercise Timing, Muscle Insulin Resistance 30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins 35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training 38:40 Metformin, Berberine, Headaches 41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling 47:41 Subcutaneous vs Visceral Fat, Organ Stress 49:10 Sponsors: David & Eight Sleep 51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency 57:16 Microbiome, Immune System & Gut; Diet & Individual Variability 1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols 1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics 1:18:48 Sponsor: Function 1:20:35 Profiling Healthy Individuals, Genomes, Wearables 1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis 1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM 1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep 1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age 1:49:41 Longevity, Health Span, Genetics, Blue Zones 1:52:19 Epigenetics, Viral Infection & Disease 1:58:54 ALS, Heritability; Neuroprotection, Nicotine 2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics 2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials 2:20:33 Acupuncture, Blood Pressure 2:26:40 Immersive Events & Mental Health Benefits 2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine 2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs.

Sponsors

AGZ by AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

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

Timestamps

00:00 Michael Snyder

03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c

09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness

12:18 Sponsors: AGZ by AG1 & Wealthfront

15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks

21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal

28:34 Exercise Timing, Muscle Insulin Resistance

30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins

35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training

38:40 Metformin, Berberine, Headaches

41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling

47:41 Subcutaneous vs Visceral Fat, Organ Stress

49:10 Sponsors: David & Eight Sleep

51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency

57:16 Microbiome, Immune System & Gut; Diet & Individual Variability

1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols

1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics

1:18:48 Sponsor: Function

1:20:35 Profiling Healthy Individuals, Genomes, Wearables

1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis

1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM

1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep

1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age

1:49:41 Longevity, Health Span, Genetics, Blue Zones

1:52:19 Epigenetics, Viral Infection & Disease

1:58:54 ALS, Heritability; Neuroprotection, Nicotine

2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics

2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials

2:20:33 Acupuncture, Blood Pressure

2:26:40 Immersive Events & Mental Health Benefits

2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine

2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

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

]]> 9919 no Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum https://www.hubermanlab.com/episode/essentials-science-mindsets-health-performance-alia-crum In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Carbon: https://joincarbon.com/huberman Timestamps (00:00) Alia Crum (00:20) Mindset, Core Beliefs; Examples of Mindset (04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss (10:18) Sponsor: Function (11:58) Different Diets & Mindset (13:32) Nocebo Effect (14:26) Exercise Mindsets, Weight Loss & Health Benefits (17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits (24:24) Mindset, Stress, Motivation & Physiology (26:18) Sponsors: AG1 & Carbon (29:21) Stress, Mindset & Hormones (30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness (32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset (35:31) Mindsets Matter, Athletics (37:19) Resources, Toolkits & Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 04 Sep 2025 08:00:00 -0000 Essentials: Science of Mindsets for Health & Performance | Dr. Alia Crum full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Carbon: https://joincarbon.com/huberman Timestamps (00:00) Alia Crum (00:20) Mindset, Core Beliefs; Examples of Mindset (04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss (10:18) Sponsor: Function (11:58) Different Diets & Mindset (13:32) Nocebo Effect (14:26) Exercise Mindsets, Weight Loss & Health Benefits (17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits (24:24) Mindset, Stress, Motivation & Physiology (26:18) Sponsors: AG1 & Carbon (29:21) Stress, Mindset & Hormones (30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness (32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset (35:31) Mindsets Matter, Athletics (37:19) Resources, Toolkits & Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab.

Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Carbon: https://joincarbon.com/huberman

Timestamps

(00:00) Alia Crum

(00:20) Mindset, Core Beliefs; Examples of Mindset

(04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss

(10:18) Sponsor: Function

(11:58) Different Diets & Mindset

(13:32) Nocebo Effect

(14:26) Exercise Mindsets, Weight Loss & Health Benefits

(17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits

(24:24) Mindset, Stress, Motivation & Physiology

(26:18) Sponsors: AG1 & Carbon

(29:21) Stress, Mindset & Hormones

(30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness

(32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset

(35:31) Mindsets Matter, Athletics

(37:19) Resources, Toolkits & Acknowledgements

Disclaimer & Disclosures

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

]]> 2350 no How to Set & Achieve Massive Goals | Alex Honnold https://www.hubermanlab.com/episode/how-to-set-and-achieve-massive-goals-alex-honnold My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Maui Nui: https://mauinuivenison.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Alex Honnold (02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals (05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions (10:09) Sponsors: Joovv & BetterHelp (12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise (16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour (23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome (29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors (38:32) Sponsors: AG1 & Maui Nui (41:29) Climbing Lifestyle, Training, Career; Recovery (47:44) Technology, Smartphones & Distraction from Goals, Focus (51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges (55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk (59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death (1:03:49) Childhood, Passion & Choosing Career Path; University (1:11:46) Sponsor: Function (1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running (1:18:18) Girl Climber Film, Effort & Dedication (1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness (1:31:59) Endurance & Strength Training Schedule; Posture; Running (1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs (1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife (1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Sep 2025 08:00:00 -0000 How to Set & Achieve Massive Goals | Alex Honnold full 244 Scicomm Media My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Maui Nui: https://mauinuivenison.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Alex Honnold (02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals (05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions (10:09) Sponsors: Joovv & BetterHelp (12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise (16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour (23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome (29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors (38:32) Sponsors: AG1 & Maui Nui (41:29) Climbing Lifestyle, Training, Career; Recovery (47:44) Technology, Smartphones & Distraction from Goals, Focus (51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges (55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk (59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death (1:03:49) Childhood, Passion & Choosing Career Path; University (1:11:46) Sponsor: Function (1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running (1:18:18) Girl Climber Film, Effort & Dedication (1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness (1:31:59) Endurance & Strength Training Schedule; Posture; Running (1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs (1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife (1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Alex Honnold

(02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals

(05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions

(10:09) Sponsors: Joovv & BetterHelp

(12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise

(16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour

(23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome

(29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors

(38:32) Sponsors: AG1 & Maui Nui

(41:29) Climbing Lifestyle, Training, Career; Recovery

(47:44) Technology, Smartphones & Distraction from Goals, Focus

(51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges

(55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk

(59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death

(1:03:49) Childhood, Passion & Choosing Career Path; University

(1:11:46) Sponsor: Function

(1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running

(1:18:18) Girl Climber Film, Effort & Dedication

(1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness

(1:31:59) Endurance & Strength Training Schedule; Posture; Running

(1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs

(1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife

(1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 6567 no Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health https://www.hubermanlab.com/episode/essentials-effects-of-fasting-and-time-restricted-eating-on-fat-loss-and-health In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair. I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps (00:00) Intermittent Fasting, Time-Restricted Eating (TRE) (00:50) Diet, Weight Loss, Calories & Hormones (05:50) Body’s Response to Eating vs Fasting, Fasting Duration (09:04) Sponsor: Carbon (10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm (16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts (21:29) Sponsors: AG1 & LMNT (24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity (26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk (28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR (31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization (34:03) Tool: 8-Hour Feeding Window & Weight Loss (35:25) Sponsor: Joovv (36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting (39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Aug 2025 08:00:00 -0000 Essentials: Effects of Fasting & Time Restricted Eating on Fat Loss & Health full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair. In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair. I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps (00:00) Intermittent Fasting, Time-Restricted Eating (TRE) (00:50) Diet, Weight Loss, Calories & Hormones (05:50) Body’s Response to Eating vs Fasting, Fasting Duration (09:04) Sponsor: Carbon (10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm (16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts (21:29) Sponsors: AG1 & LMNT (24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity (26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk (28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR (31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization (34:03) Tool: 8-Hour Feeding Window & Weight Loss (35:25) Sponsor: Joovv (36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting (39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair.

I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

Timestamps

(00:00) Intermittent Fasting, Time-Restricted Eating (TRE)

(00:50) Diet, Weight Loss, Calories & Hormones

(05:50) Body’s Response to Eating vs Fasting, Fasting Duration

(09:04) Sponsor: Carbon

(10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm

(16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts

(21:29) Sponsors: AG1 & LMNT

(24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity

(26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk

(28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR

(31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization

(34:03) Tool: 8-Hour Feeding Window & Weight Loss

(35:25) Sponsor: Joovv

(36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting

(39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations

Disclaimer & Disclosures

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

]]> 2651 no Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno https://www.hubermanlab.com/episode/science-and-health-benefits-of-belief-in-god-and-religion-dr-david-desteno My guest is Dr. David DeSteno, PhD, a professor of psychology at Northeastern University. We discuss science, God and religion, including what science can and can’t reveal about the existence of God and where religious faith and science do and do not align. We also discuss why questions about life’s origins, miracles and the afterlife have persisted across time. Dr. DeSteno explains how religious rituals cause meaningful improvements in mental and physical health and how prayer and gratitude can markedly reduce stress, increase honesty and compassion and buffer against loneliness and despair. Finally, we explore what distinguishes religions and mission-based communities from cults, and we discuss the role that communities such as 12-step and Burning Man play in modern life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) David DeSteno (02:10) Science & Belief in God, Does God Exist? (07:06) Universe Origins & Scientific Questions; Religion & Life/Health Benefits (15:16) Sponsors: Our Place & LMNT (18:23) Russell's Teapot, Overbelief, Faith; Religio-prospecting, Traditional Practices (26:49) Mediation & Compassion, Prayer & Stress Relief, Tools: Meditation, Prayer (34:40) Superstition, Prayers & Rituals; Mourning Rituals, Eulogies, Shiva, Connection (43:58) Grieving & Different Religious Traditions (47:15) Sponsors: AG1 & Eight Sleep (50:12) God vs Religion?; Prayer, Community, Religious Rituals & Ideals (56:17) Psychedelics, Ego Death, Right vs Left-Handed Roots (01:01:24) Good & Evil; Lies & Cheating; Gratitude & Prayer (01:11:03) Loneliness, Community & Religion, Relationship with God & 3AM Friend (01:16:25) Sponsor: Function (01:18:12) Feeling God; Intelligent Design, Evolution, Eye; Awe (01:25:21) Overwhelm & Spiritual Experiences, Awe Despite Understanding (01:31:01) Fear of Death, Afterlife, Tool: Contemplating Death (01:37:11) Time Perception, Connectedness, Traditional Practices (01:42:53) Addiction; 12-Step Programs & Surrender to a Higher Power (01:49:02) New Religions, Burning Man, Modern Spiritual Experiences, Cults (01:58:06) Cults vs Religions, Religious Interpretation & Reorientation (02:03:56) AI, Technology, Religion & Intelligence; Religious Branding (02:11:05) Religion Figures & Flaws, Direct Experience of God (02:15:13) Finding a Belief System, Embracing Religious Practices, Tool: Sampling Religions (02:21:40) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Aug 2025 08:00:00 -0000 Science & Health Benefits of Belief in God & Religion | Dr. David DeSteno full 243 Scicomm Media My guest is ⁠Dr. David DeSteno, PhD⁠, a professor of psychology at Northeastern University. My guest is Dr. David DeSteno, PhD, a professor of psychology at Northeastern University. We discuss science, God and religion, including what science can and can’t reveal about the existence of God and where religious faith and science do and do not align. We also discuss why questions about life’s origins, miracles and the afterlife have persisted across time. Dr. DeSteno explains how religious rituals cause meaningful improvements in mental and physical health and how prayer and gratitude can markedly reduce stress, increase honesty and compassion and buffer against loneliness and despair. Finally, we explore what distinguishes religions and mission-based communities from cults, and we discuss the role that communities such as 12-step and Burning Man play in modern life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) David DeSteno (02:10) Science & Belief in God, Does God Exist? (07:06) Universe Origins & Scientific Questions; Religion & Life/Health Benefits (15:16) Sponsors: Our Place & LMNT (18:23) Russell's Teapot, Overbelief, Faith; Religio-prospecting, Traditional Practices (26:49) Mediation & Compassion, Prayer & Stress Relief, Tools: Meditation, Prayer (34:40) Superstition, Prayers & Rituals; Mourning Rituals, Eulogies, Shiva, Connection (43:58) Grieving & Different Religious Traditions (47:15) Sponsors: AG1 & Eight Sleep (50:12) God vs Religion?; Prayer, Community, Religious Rituals & Ideals (56:17) Psychedelics, Ego Death, Right vs Left-Handed Roots (01:01:24) Good & Evil; Lies & Cheating; Gratitude & Prayer (01:11:03) Loneliness, Community & Religion, Relationship with God & 3AM Friend (01:16:25) Sponsor: Function (01:18:12) Feeling God; Intelligent Design, Evolution, Eye; Awe (01:25:21) Overwhelm & Spiritual Experiences, Awe Despite Understanding (01:31:01) Fear of Death, Afterlife, Tool: Contemplating Death (01:37:11) Time Perception, Connectedness, Traditional Practices (01:42:53) Addiction; 12-Step Programs & Surrender to a Higher Power (01:49:02) New Religions, Burning Man, Modern Spiritual Experiences, Cults (01:58:06) Cults vs Religions, Religious Interpretation & Reorientation (02:03:56) AI, Technology, Religion & Intelligence; Religious Branding (02:11:05) Religion Figures & Flaws, Direct Experience of God (02:15:13) Finding a Belief System, Embracing Religious Practices, Tool: Sampling Religions (02:21:40) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. David DeSteno, PhD, a professor of psychology at Northeastern University. We discuss science, God and religion, including what science can and can’t reveal about the existence of God and where religious faith and science do and do not align. We also discuss why questions about life’s origins, miracles and the afterlife have persisted across time. Dr. DeSteno explains how religious rituals cause meaningful improvements in mental and physical health and how prayer and gratitude can markedly reduce stress, increase honesty and compassion and buffer against loneliness and despair. Finally, we explore what distinguishes religions and mission-based communities from cults, and we discuss the role that communities such as 12-step and Burning Man play in modern life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00) David DeSteno

(02:10) Science & Belief in God, Does God Exist?

(07:06) Universe Origins & Scientific Questions; Religion & Life/Health Benefits

(15:16) Sponsors: Our Place & LMNT

(18:23) Russell's Teapot, Overbelief, Faith; Religio-prospecting, Traditional Practices

(26:49) Mediation & Compassion, Prayer & Stress Relief, Tools: Meditation, Prayer

(34:40) Superstition, Prayers & Rituals; Mourning Rituals, Eulogies, Shiva, Connection

(43:58) Grieving & Different Religious Traditions

(47:15) Sponsors: AG1 & Eight Sleep

(50:12) God vs Religion?; Prayer, Community, Religious Rituals & Ideals

(56:17) Psychedelics, Ego Death, Right vs Left-Handed Roots

(01:01:24) Good & Evil; Lies & Cheating; Gratitude & Prayer

(01:11:03) Loneliness, Community & Religion, Relationship with God & 3AM Friend

(01:16:25) Sponsor: Function

(01:18:12) Feeling God; Intelligent Design, Evolution, Eye; Awe

(01:25:21) Overwhelm & Spiritual Experiences, Awe Despite Understanding

(01:31:01) Fear of Death, Afterlife, Tool: Contemplating Death

(01:37:11) Time Perception, Connectedness, Traditional Practices

(01:42:53) Addiction; 12-Step Programs & Surrender to a Higher Power

(01:49:02) New Religions, Burning Man, Modern Spiritual Experiences, Cults

(01:58:06) Cults vs Religions, Religious Interpretation & Reorientation

(02:03:56) AI, Technology, Religion & Intelligence; Religious Branding

(02:11:05) Religion Figures & Flaws, Direct Experience of God

(02:15:13) Finding a Belief System, Embracing Religious Practices, Tool: Sampling Religions

(02:21:40) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8673 no Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar https://www.hubermanlab.com/episode/essentials-timing-light-for-better-sleep-energy-and-mood-dr-samer-hattar In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00) Samer Hattar (00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle (03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep (06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure (08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors (09:19) Sponsors: Eight Sleep & ROKA (12:14) Chronotypes, Intrinsic Circadian Rhythms (14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use (15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model (19:30) Light & Appetite, Tool: Regular Meal Times (22:39) Using Light to Improve Sleep, Mood & Mental Health (24:20) Sponsor: AG1 (25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure (29:15) Sleep Issues, Light-Dark Cycle (30:50) Seasonality, Seasonal Depression; Daylight Savings Time (34:07) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Aug 2025 08:00:00 -0000 Essentials: Timing Light for Better Sleep, Energy & Mood | Dr. Samer Hattar full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00) Samer Hattar (00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle (03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep (06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure (08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors (09:19) Sponsors: Eight Sleep & ROKA (12:14) Chronotypes, Intrinsic Circadian Rhythms (14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use (15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model (19:30) Light & Appetite, Tool: Regular Meal Times (22:39) Using Light to Improve Sleep, Mood & Mental Health (24:20) Sponsor: AG1 (25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure (29:15) Sleep Issues, Light-Dark Cycle (30:50) Seasonality, Seasonal Depression; Daylight Savings Time (34:07) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health.

We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

(00:00) Samer Hattar

(00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle

(03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep

(06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure

(08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors

(09:19) Sponsors: Eight Sleep & ROKA

(12:14) Chronotypes, Intrinsic Circadian Rhythms

(14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use

(15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model

(19:30) Light & Appetite, Tool: Regular Meal Times

(22:39) Using Light to Improve Sleep, Mood & Mental Health

(24:20) Sponsor: AG1

(25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure

(29:15) Sleep Issues, Light-Dark Cycle

(30:50) Seasonality, Seasonal Depression; Daylight Savings Time

(34:07) Acknowledgements

Disclaimer & Disclosures

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

]]> 2119 no Using Stem Cells to Cure Autism, Epilepsy & Schizophrenia | Dr. Sergiu Pașca https://www.hubermanlab.com/episode/using-stem-cells-to-cure-autism-epilepsy-and-schizophrenia-dr-sergiu-pasca My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. We discuss the biology and genetics of autism, why autism diagnoses are increasing and recent progress in using stem cells to understand and treat profound autism and other brain disorders. Dr. Pașca explains “organoids and assembloids”—human stem cell–derived tools he pioneered to study, treat and cure complex brain diseases. We also discuss ethical and safety issues with using gene editing and stem cells in humans. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Helix: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Sergiu Pașca (02:08) Autism Spectrum Disorder, Incidence, Genetics (07:16) Is Autism More Common in Males? (09:35) Sponsors: David & Helix Sleep (11:56) Eye Contact in Babies, Fever; Proposed Causes of Autism; Genes (18:48) Genetic or Idiopathic Autism Diagnoses, Timothy Syndrome (21:37) Rise in Autism Diagnoses (26:46) Cause, Correlation & Neurological Disease; Schizophrenia, Do Vaccines Cause Autism? (31:34) Global Increase in Autism; Gene Therapy, CRISPR, Follistatin (41:05) Sponsors: AG1 & BetterHelp (43:41) Stem Cells, Ethics, Yamanaka Factors, Human Stem Cell Models (52:03) Umbilical Stem Cells; Stem Cell Injections & Dangers, Autistic Kids (59:30) Organoids, Modeling Brain Development, Intrinsic Development Timer (1:12:22) Assembloids, Brain Cell Migration & Circuit Formation, Self-Organization (1:21:22) Four-Part Assembloid, Sensory Assembloid, Pain Conditions (1:25:45) Sponsor: Function (1:27:33) Future Medical Therapies, Cell Banking, Immortalize Tissues, Rejuvenate Cells (1:34:56) Assembloids & Ethics, Importance of Nomenclature, Science Collaboration & Self-Correction (1:45:38) Cell Transplantation & Ethics, Timing (1:55:05) Genetic Testing for Parents, Genetic Penetrance (2:02:36) Assembloids, Timothy Syndrome, Epilepsy, Schizophrenia, Dystonia (2:14:30) Scientific Career, Walking, Art, Medical School (2:20:44) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Aug 2025 08:00:00 -0000 Using Stem Cells to Cure Autism, Epilepsy & Schizophrenia | Dr. Sergiu Pașca full 242 Scicomm Media My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. We discuss the biology and genetics of autism, why autism diagnoses are increasing and recent progress in using stem cells to understand and treat profound autism and other brain disorders. Dr. Pașca explains “organoids and assembloids”—human stem cell–derived tools he pioneered to study, treat and cure complex brain diseases. We also discuss ethical and safety issues with using gene editing and stem cells in humans. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Helix: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Sergiu Pașca (02:08) Autism Spectrum Disorder, Incidence, Genetics (07:16) Is Autism More Common in Males? (09:35) Sponsors: David & Helix Sleep (11:56) Eye Contact in Babies, Fever; Proposed Causes of Autism; Genes (18:48) Genetic or Idiopathic Autism Diagnoses, Timothy Syndrome (21:37) Rise in Autism Diagnoses (26:46) Cause, Correlation & Neurological Disease; Schizophrenia, Do Vaccines Cause Autism? (31:34) Global Increase in Autism; Gene Therapy, CRISPR, Follistatin (41:05) Sponsors: AG1 & BetterHelp (43:41) Stem Cells, Ethics, Yamanaka Factors, Human Stem Cell Models (52:03) Umbilical Stem Cells; Stem Cell Injections & Dangers, Autistic Kids (59:30) Organoids, Modeling Brain Development, Intrinsic Development Timer (1:12:22) Assembloids, Brain Cell Migration & Circuit Formation, Self-Organization (1:21:22) Four-Part Assembloid, Sensory Assembloid, Pain Conditions (1:25:45) Sponsor: Function (1:27:33) Future Medical Therapies, Cell Banking, Immortalize Tissues, Rejuvenate Cells (1:34:56) Assembloids & Ethics, Importance of Nomenclature, Science Collaboration & Self-Correction (1:45:38) Cell Transplantation & Ethics, Timing (1:55:05) Genetic Testing for Parents, Genetic Penetrance (2:02:36) Assembloids, Timothy Syndrome, Epilepsy, Schizophrenia, Dystonia (2:14:30) Scientific Career, Walking, Art, Medical School (2:20:44) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. We discuss the biology and genetics of autism, why autism diagnoses are increasing and recent progress in using stem cells to understand and treat profound autism and other brain disorders. Dr. Pașca explains “organoids and assembloids”—human stem cell–derived tools he pioneered to study, treat and cure complex brain diseases. We also discuss ethical and safety issues with using gene editing and stem cells in humans.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Helix: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Sergiu Pașca

(02:08) Autism Spectrum Disorder, Incidence, Genetics

(07:16) Is Autism More Common in Males?

(09:35) Sponsors: David & Helix Sleep

(11:56) Eye Contact in Babies, Fever; Proposed Causes of Autism; Genes

(18:48) Genetic or Idiopathic Autism Diagnoses, Timothy Syndrome

(21:37) Rise in Autism Diagnoses

(26:46) Cause, Correlation & Neurological Disease; Schizophrenia, Do Vaccines Cause Autism?

(31:34) Global Increase in Autism; Gene Therapy, CRISPR, Follistatin

(41:05) Sponsors: AG1 & BetterHelp

(43:41) Stem Cells, Ethics, Yamanaka Factors, Human Stem Cell Models

(52:03) Umbilical Stem Cells; Stem Cell Injections & Dangers, Autistic Kids

(59:30) Organoids, Modeling Brain Development, Intrinsic Development Timer

(1:12:22) Assembloids, Brain Cell Migration & Circuit Formation, Self-Organization

(1:21:22) Four-Part Assembloid, Sensory Assembloid, Pain Conditions

(1:25:45) Sponsor: Function

(1:27:33) Future Medical Therapies, Cell Banking, Immortalize Tissues, Rejuvenate Cells

(1:34:56) Assembloids & Ethics, Importance of Nomenclature, Science Collaboration & Self-Correction

(1:45:38) Cell Transplantation & Ethics, Timing

(1:55:05) Genetic Testing for Parents, Genetic Penetrance

(2:02:36) Assembloids, Timothy Syndrome, Epilepsy, Schizophrenia, Dystonia

(2:14:30) Scientific Career, Walking, Art, Medical School

(2:20:44) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8609 no Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction https://www.hubermanlab.com/episode/essentials-controlling-your-dopamine-for-motivation-focus-satisfaction In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive. I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Dopamine & Drive (00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits (03:36) Motivation & Dopamine Levels (04:55) Sponsors: AG1 & LMNT (07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine (10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction (16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards (18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons (19:40) Sponsor: David (20:53) Amphetamine, Cocaine & Challenges for Learning (22:22) Tool: Increase Dopamine & Deliberate Cold Exposure (25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset (30:25) Sponsor: Function (32:04) Experiences & Shifting Perception, Dopamine Balance (33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC (36:54) Social Connection; Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Aug 2025 08:00:00 -0000 Essentials: Controlling Your Dopamine for Motivation, Focus & Satisfaction full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive. In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive. I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Dopamine & Drive (00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits (03:36) Motivation & Dopamine Levels (04:55) Sponsors: AG1 & LMNT (07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine (10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction (16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards (18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons (19:40) Sponsor: David (20:53) Amphetamine, Cocaine & Challenges for Learning (22:22) Tool: Increase Dopamine & Deliberate Cold Exposure (25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset (30:25) Sponsor: Function (32:04) Experiences & Shifting Perception, Dopamine Balance (33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC (36:54) Social Connection; Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive.

I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Dopamine & Drive

(00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits

(03:36) Motivation & Dopamine Levels

(04:55) Sponsors: AG1 & LMNT

(07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine

(10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction

(16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards

(18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons

(19:40) Sponsor: David

(20:53) Amphetamine, Cocaine & Challenges for Learning

(22:22) Tool: Increase Dopamine & Deliberate Cold Exposure

(25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset

(30:25) Sponsor: Function

(32:04) Experiences & Shifting Perception, Dopamine Balance

(33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC

(36:54) Social Connection; Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2317 no How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard https://www.hubermanlab.com/episode/how-to-rewire-your-brain-and-learn-faster-dr-michael-kilgard In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Wealthfront*: https://wealthfront.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps (00:00) Michael Kilgard (03:24) Neuroplasticity (05:13) Child vs Adult Plasticity, Childhood Development & Learning (09:37) Sponsors: Eight Sleep & Wealthfront (12:41) Kids, Real vs Artificial Experiences & Balance, Video Games, Natural World (21:13) Social Media & Videos, Kids, Overstimulation & Development (33:42) Early Language Development, Passive vs Real Experiences, Kids & Adults (39:23) Sponsors: AG1 & Carbon (42:44) Learning & Plasticity Requirements; Focus, Friction, Rest & Reflection (52:24) Brain Connections, Complexity, Life Experiences & Plasticity (1:02:51) Learning, Reflection, Visualization, Testing (1:09:45) Experience Diversity & Time, Happiness, Life Appreciation (1:18:05) Sponsor: Function (1:19:53) Learning & Life Meaning (1:23:25) Neuromodulators, Brain Complexity, Synaptic Eligibility Trace & Learning (1:34:28) Synapses, Therapy for PTSD, Rewiring the Brain (1:39:01) Vagus Nerve Stimulation (VNS), Stroke, Spinal Cord Injury, Tinnitus, PTSD (1:47:33) Psychedelics, Neurostimulation, Importance of Timing (1:57:47) Electroconvulsive Therapy (ECT) & Major Depression (2:01:51) Psychedelics/SSRIs as Plasticity Tools, SSRIs & Bone Strength, Failed Clinical Trials (2:13:18) Can VNS Accelerate Learning? (2:16:01) VNS Surgery, Patient Use & Specificity, Closed-Loop Vagus Nerve Stimulation (2:18:18) Tinnitus Cause, Incidence & Self-Amplification; PTSD & Control (2:28:12) VNS for Tinnitus; Disease Complexity & Treatments, Lazy Eye (2:41:05) Complexity of Disease Treatments & Combination Therapies (2:48:50) Brain-Machine Interfaces, Information & Experiences; Closed-Loop Feedback; Resilience (2:59:09) Evolving Clinical Trials, Combination Treatments & Disease Complexity (3:05:21) Acknowledgements (3:07:04) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Aug 2025 08:00:00 -0000 How to Rewire Your Brain & Learn Faster | Dr. Michael Kilgard full 241 Scicomm Media In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Wealthfront*: https://wealthfront.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps (00:00) Michael Kilgard (03:24) Neuroplasticity (05:13) Child vs Adult Plasticity, Childhood Development & Learning (09:37) Sponsors: Eight Sleep & Wealthfront (12:41) Kids, Real vs Artificial Experiences & Balance, Video Games, Natural World (21:13) Social Media & Videos, Kids, Overstimulation & Development (33:42) Early Language Development, Passive vs Real Experiences, Kids & Adults (39:23) Sponsors: AG1 & Carbon (42:44) Learning & Plasticity Requirements; Focus, Friction, Rest & Reflection (52:24) Brain Connections, Complexity, Life Experiences & Plasticity (1:02:51) Learning, Reflection, Visualization, Testing (1:09:45) Experience Diversity & Time, Happiness, Life Appreciation (1:18:05) Sponsor: Function (1:19:53) Learning & Life Meaning (1:23:25) Neuromodulators, Brain Complexity, Synaptic Eligibility Trace & Learning (1:34:28) Synapses, Therapy for PTSD, Rewiring the Brain (1:39:01) Vagus Nerve Stimulation (VNS), Stroke, Spinal Cord Injury, Tinnitus, PTSD (1:47:33) Psychedelics, Neurostimulation, Importance of Timing (1:57:47) Electroconvulsive Therapy (ECT) & Major Depression (2:01:51) Psychedelics/SSRIs as Plasticity Tools, SSRIs & Bone Strength, Failed Clinical Trials (2:13:18) Can VNS Accelerate Learning? (2:16:01) VNS Surgery, Patient Use & Specificity, Closed-Loop Vagus Nerve Stimulation (2:18:18) Tinnitus Cause, Incidence & Self-Amplification; PTSD & Control (2:28:12) VNS for Tinnitus; Disease Complexity & Treatments, Lazy Eye (2:41:05) Complexity of Disease Treatments & Combination Therapies (2:48:50) Brain-Machine Interfaces, Information & Experiences; Closed-Loop Feedback; Resilience (2:59:09) Evolving Clinical Trials, Combination Treatments & Disease Complexity (3:05:21) Acknowledgements (3:07:04) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

(00:00) Michael Kilgard

(03:24) Neuroplasticity

(05:13) Child vs Adult Plasticity, Childhood Development & Learning

(09:37) Sponsors: Eight Sleep & Wealthfront

(12:41) Kids, Real vs Artificial Experiences & Balance, Video Games, Natural World

(21:13) Social Media & Videos, Kids, Overstimulation & Development

(33:42) Early Language Development, Passive vs Real Experiences, Kids & Adults

(39:23) Sponsors: AG1 & Carbon

(42:44) Learning & Plasticity Requirements; Focus, Friction, Rest & Reflection

(52:24) Brain Connections, Complexity, Life Experiences & Plasticity

(1:02:51) Learning, Reflection, Visualization, Testing

(1:09:45) Experience Diversity & Time, Happiness, Life Appreciation

(1:18:05) Sponsor: Function

(1:19:53) Learning & Life Meaning

(1:23:25) Neuromodulators, Brain Complexity, Synaptic Eligibility Trace & Learning

(1:34:28) Synapses, Therapy for PTSD, Rewiring the Brain

(1:39:01) Vagus Nerve Stimulation (VNS), Stroke, Spinal Cord Injury, Tinnitus, PTSD

(1:47:33) Psychedelics, Neurostimulation, Importance of Timing

(1:57:47) Electroconvulsive Therapy (ECT) & Major Depression

(2:01:51) Psychedelics/SSRIs as Plasticity Tools, SSRIs & Bone Strength, Failed Clinical Trials

(2:13:18) Can VNS Accelerate Learning?

(2:16:01) VNS Surgery, Patient Use & Specificity, Closed-Loop Vagus Nerve Stimulation

(2:18:18) Tinnitus Cause, Incidence & Self-Amplification; PTSD & Control

(2:28:12) VNS for Tinnitus; Disease Complexity & Treatments, Lazy Eye

(2:41:05) Complexity of Disease Treatments & Combination Therapies

(2:48:50) Brain-Machine Interfaces, Information & Experiences; Closed-Loop Feedback; Resilience

(2:59:09) Evolving Clinical Trials, Combination Treatments & Disease Complexity

(3:05:21) Acknowledgements

(3:07:04) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 11390 no Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller https://www.hubermanlab.com/episode/essentials-increase-strength-endurance-with-cooling-protocols-dr-craig-heller In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation. We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Craig Heller (00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction (02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance (04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue (07:19) Sponsor: Carbon (09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel? (11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke (15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces (17:48) Tool: Loosen Grip & Performance; Gloves & Socks (19:21) Cooling Brain via Upper Face (20:41) Sponsor: AG1 (22:05) Cooling Brain to Offset Concussion? (23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss (26:17) Improve Aerobic Endurance & Cooling Palms (27:11) CoolMitt; Ice Cold Is Too Cold (30:11) Sponsor: Function (31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face (35:28) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 07 Aug 2025 08:00:00 -0000 Essentials: Increase Strength & Endurance with Cooling Protocols | Dr. Craig Heller full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation. In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation. We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00) Craig Heller (00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction (02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance (04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue (07:19) Sponsor: Carbon (09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel? (11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke (15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces (17:48) Tool: Loosen Grip & Performance; Gloves & Socks (19:21) Cooling Brain via Upper Face (20:41) Sponsor: AG1 (22:05) Cooling Brain to Offset Concussion? (23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss (26:17) Improve Aerobic Endurance & Cooling Palms (27:11) CoolMitt; Ice Cold Is Too Cold (30:11) Sponsor: Function (31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face (35:28) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.

We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Craig Heller

(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction

(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance

(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue

(07:19) Sponsor: Carbon

(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel?

(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke

(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces

(17:48) Tool: Loosen Grip & Performance; Gloves & Socks

(19:21) Cooling Brain via Upper Face

(20:41) Sponsor: AG1

(22:05) Cooling Brain to Offset Concussion?

(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss

(26:17) Improve Aerobic Endurance & Cooling Palms

(27:11) CoolMitt; Ice Cold Is Too Cold

(30:11) Sponsor: Function

(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face

(35:28) Acknowledgments

Disclaimer & Disclosures

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

]]> 2179 no How to Control Your Cortisol & Overcome Burnout https://www.hubermanlab.com/episode/how-to-control-your-cortisol-overcome-burnout In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance. I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout. If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help. Read the the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Cortisol (1:29) Stress, Tool: Daily Cortisol Rhythm (3:16) Cortisol & Directing Energy, Glucose, Adrenals (6:39) Sponsors: Carbon & BetterHelp (10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol (17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis (24:57) Rapid & Delayed Stress Response, HPA Axis (28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight (36:58) Sponsors: AG1 & David (39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) (41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake (49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule (57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood (1:01:19) Sponsor: LMNT (1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice (1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens (1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color (1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates (1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome (1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol (1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium (1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns (1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine (2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol (2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health (2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Aug 2025 08:00:00 -0000 How to Control Your Cortisol & Overcome Burnout full 240 Scicomm Media In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality. Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance. I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout. If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help. Read the the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Cortisol (1:29) Stress, Tool: Daily Cortisol Rhythm (3:16) Cortisol & Directing Energy, Glucose, Adrenals (6:39) Sponsors: Carbon & BetterHelp (10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol (17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis (24:57) Rapid & Delayed Stress Response, HPA Axis (28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight (36:58) Sponsors: AG1 & David (39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) (41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake (49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule (57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood (1:01:19) Sponsor: LMNT (1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice (1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens (1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color (1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates (1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome (1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol (1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium (1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns (1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine (2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol (2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health (2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.

Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.

I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.

If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.

Read the the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Cortisol

(1:29) Stress, Tool: Daily Cortisol Rhythm

(3:16) Cortisol & Directing Energy, Glucose, Adrenals

(6:39) Sponsors: Carbon & BetterHelp

(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol

(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis

(24:57) Rapid & Delayed Stress Response, HPA Axis

(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight

(36:58) Sponsors: AG1 & David

(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD)

(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake

(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule

(57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood

(1:01:19) Sponsor: LMNT

(1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice

(1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens

(1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color

(1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates

(1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome

(1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol

(1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium

(1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns

(1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine

(2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol

(2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health

(2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8196 no Essentials: ADHD & How Anyone Can Improve Their Focus https://www.hubermanlab.com/episode/essentials-adhd-how-anyone-can-improve-their-focus In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Timestamps 00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD) 00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory 00:05:22 Sponsor: Eight Sleep 00:07:03 Dopamine & Focus; Default Mode Network & Task Network 00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar 00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants 00:18:05 Sponsor: Joovv 00:19:18 Children, Learning to Focus & ADHD Prescriptions 00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision 00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training 00:30:39 Sponsor: AG1 00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering 00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine 00:36:01 Modafinil, Armodafinil 00:36:51 Acetylcholine, Alpha-GPC 00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution 00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use 00:41:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 31 Jul 2025 08:00:00 -0000 Essentials: ADHD & How Anyone Can Improve Their Focus full Scicomm Media In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Timestamps 00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD) 00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory 00:05:22 Sponsor: Eight Sleep 00:07:03 Dopamine & Focus; Default Mode Network & Task Network 00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar 00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants 00:18:05 Sponsor: Joovv 00:19:18 Children, Learning to Focus & ADHD Prescriptions 00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision 00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training 00:30:39 Sponsor: AG1 00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering 00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine 00:36:01 Modafinil, Armodafinil 00:36:51 Acetylcholine, Alpha-GPC 00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution 00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use 00:41:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options.

I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Timestamps

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

00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory

00:05:22 Sponsor: Eight Sleep

00:07:03 Dopamine & Focus; Default Mode Network & Task Network

00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar

00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants

00:18:05 Sponsor: Joovv

00:19:18 Children, Learning to Focus & ADHD Prescriptions

00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision

00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training

00:30:39 Sponsor: AG1

00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering

00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine

00:36:01 Modafinil, Armodafinil

00:36:51 Acetylcholine, Alpha-GPC

00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution

00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use

00:41:56 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2561 no Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah https://www.hubermanlab.com/episode/male-vs-female-brain-differences-how-they-arise-from-genes-hormones-dr-nirao-shah My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Nirao Shah 00:02:11 Mice, Humans & Brain, Biological Conservation 00:05:25 Hormones, Nature vs Nurture 00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones 00:16:01 Sponsors: Maui Nui & Eight Sleep 00:19:09 Androgen Mutations, Feminization & Masculinization 00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation 00:27:49 Hormones & Biological Brain Differentiation 00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy 00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia 00:43:37 Testosterone, Estrogen & Brain Circuits 00:47:27 Sponsors: AG1 & LMNT 00:50:36 Intersex Individuals, Castration 00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones 00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels? 01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy 01:10:21 Aromatization; Steroid Hormones & Gene Expression 01:15:00 Kids & Changing Gender Identity 01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells 01:21:31 Sponsor: Function 01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine 01:27:05 Brain Circuits, Aggression & Sexual Behavior 01:32:40 Refractory Period; Age, Testosterone & Libido 01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors 01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs 01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy 01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin 01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation? 02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context 02:16:05 Pain Management; Endocrine Disrupters, Gender Identity 02:21:03 Future Projects 02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Jul 2025 08:00:00 -0000 Male vs. Female Brain Differences & How They Arise From Genes & Hormones | Dr. Nirao Shah full 239 Scicomm Media My guest is ⁠Dr. Nirao Shah, MD, PhD⁠, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Nirao Shah 00:02:11 Mice, Humans & Brain, Biological Conservation 00:05:25 Hormones, Nature vs Nurture 00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones 00:16:01 Sponsors: Maui Nui & Eight Sleep 00:19:09 Androgen Mutations, Feminization & Masculinization 00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation 00:27:49 Hormones & Biological Brain Differentiation 00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy 00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia 00:43:37 Testosterone, Estrogen & Brain Circuits 00:47:27 Sponsors: AG1 & LMNT 00:50:36 Intersex Individuals, Castration 00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones 00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels? 01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy 01:10:21 Aromatization; Steroid Hormones & Gene Expression 01:15:00 Kids & Changing Gender Identity 01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells 01:21:31 Sponsor: Function 01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine 01:27:05 Brain Circuits, Aggression & Sexual Behavior 01:32:40 Refractory Period; Age, Testosterone & Libido 01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors 01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs 01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy 01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin 01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation? 02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context 02:16:05 Pain Management; Endocrine Disrupters, Gender Identity 02:21:03 Future Projects 02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Nirao Shah

00:02:11 Mice, Humans & Brain, Biological Conservation

00:05:25 Hormones, Nature vs Nurture

00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones

00:16:01 Sponsors: Maui Nui & Eight Sleep

00:19:09 Androgen Mutations, Feminization & Masculinization

00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation

00:27:49 Hormones & Biological Brain Differentiation

00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy

00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia

00:43:37 Testosterone, Estrogen & Brain Circuits

00:47:27 Sponsors: AG1 & LMNT

00:50:36 Intersex Individuals, Castration

00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones

00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels?

01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy

01:10:21 Aromatization; Steroid Hormones & Gene Expression

01:15:00 Kids & Changing Gender Identity

01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells

01:21:31 Sponsor: Function

01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine

01:27:05 Brain Circuits, Aggression & Sexual Behavior

01:32:40 Refractory Period; Age, Testosterone & Libido

01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors

01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs

01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy

01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin

01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation?

02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context

02:16:05 Pain Management; Endocrine Disrupters, Gender Identity

02:21:03 Future Projects

02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 8818 no Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson https://www.hubermanlab.com/episode/essentials-psychedelics-for-treating-mental-disorders-matthew-johnson In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics. We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Matthew Johnson; Psychedelics 00:01:44 Different Classes of Psychedelics 00:04:33 Psychedelics & Altering Models 00:06:18 Sponsor: David 00:07:33 LSD, Psylocibin & Serotonin 00:09:55 Psychedelic Clinical Trials 00:13:40 Therapy, Trust, Psychedelics 00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes 00:22:31 Sponsors: AG1 & BetterHelp 00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience 00:28:49 Dangers of Psychedelics 00:31:11 Microdosing Psychedelics, Antidepressant 00:35:27 Head Injuries, Psychedelics, Depression 00:38:29 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Jul 2025 08:00:00 -0000 Essentials: Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson full Scicomm Media In this Huberman Lab Essentials episode, my guest is ⁠Dr. Matthew Johnson, PhD⁠, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics. In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics. We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Matthew Johnson; Psychedelics 00:01:44 Different Classes of Psychedelics 00:04:33 Psychedelics & Altering Models 00:06:18 Sponsor: David 00:07:33 LSD, Psylocibin & Serotonin 00:09:55 Psychedelic Clinical Trials 00:13:40 Therapy, Trust, Psychedelics 00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes 00:22:31 Sponsors: AG1 & BetterHelp 00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience 00:28:49 Dangers of Psychedelics 00:31:11 Microdosing Psychedelics, Antidepressant 00:35:27 Head Injuries, Psychedelics, Depression 00:38:29 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics.

We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Matthew Johnson; Psychedelics

00:01:44 Different Classes of Psychedelics

00:04:33 Psychedelics & Altering Models

00:06:18 Sponsor: David

00:07:33 LSD, Psylocibin & Serotonin

00:09:55 Psychedelic Clinical Trials

00:13:40 Therapy, Trust, Psychedelics

00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes

00:22:31 Sponsors: AG1 & BetterHelp

00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience

00:28:49 Dangers of Psychedelics

00:31:11 Microdosing Psychedelics, Antidepressant

00:35:27 Head Injuries, Psychedelics, Depression

00:38:29 Acknowledgements

Disclaimer & Disclosures

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

]]> 2349 no Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy https://www.hubermanlab.com/episode/health-effects-and-risks-of-kratom-opioids-and-other-natural-occurring-medicines-dr-chris-mccurdy My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Chris McCurdy 00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses 00:07:19 Sponsors: David Protein & Eight Sleep 00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption 00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels 00:23:16 Kratom Products & Various Desired Effects; Physical Dependence 00:32:53 Different Kratom Usage Patterns, Opioid Dependence 00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation 00:47:47 Sponsors: AG1 & ROKA 00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations 00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates) 01:09:06 Is It Safe for Kids to Consume Kratom Products? 01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine 01:16:56 Respiratory Depression & Kratom Products 01:20:16 Sponsor: Function 01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines 01:26:59 Kratom, Alcohol Consumption, Respiratory Failure? 01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief 01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos 01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes 01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use 01:58:03 Kratom, Drug Interactions & Seizure, Opioids 02:01:51 Cacao Beans, Chocolate 02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks 02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia 02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom 02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Jul 2025 08:00:00 -0000 Health Effects & Risks of Kratom, Opioids & Other Natural Occurring Medicines | Dr. Chris McCurdy full 238 Scicomm Media My guest is ⁠Dr. Chris McCurdy, PhD, FAAP⁠S, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Chris McCurdy 00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses 00:07:19 Sponsors: David Protein & Eight Sleep 00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption 00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels 00:23:16 Kratom Products & Various Desired Effects; Physical Dependence 00:32:53 Different Kratom Usage Patterns, Opioid Dependence 00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation 00:47:47 Sponsors: AG1 & ROKA 00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations 00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates) 01:09:06 Is It Safe for Kids to Consume Kratom Products? 01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine 01:16:56 Respiratory Depression & Kratom Products 01:20:16 Sponsor: Function 01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines 01:26:59 Kratom, Alcohol Consumption, Respiratory Failure? 01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief 01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos 01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes 01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use 01:58:03 Kratom, Drug Interactions & Seizure, Opioids 02:01:51 Cacao Beans, Chocolate 02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks 02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia 02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom 02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Chris McCurdy

00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses

00:07:19 Sponsors: David Protein & Eight Sleep

00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption

00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels

00:23:16 Kratom Products & Various Desired Effects; Physical Dependence

00:32:53 Different Kratom Usage Patterns, Opioid Dependence

00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation

00:47:47 Sponsors: AG1 & ROKA

00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations

00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates)

01:09:06 Is It Safe for Kids to Consume Kratom Products?

01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine

01:16:56 Respiratory Depression & Kratom Products

01:20:16 Sponsor: Function

01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines

01:26:59 Kratom, Alcohol Consumption, Respiratory Failure?

01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief

01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos

01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes

01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use

01:58:03 Kratom, Drug Interactions & Seizure, Opioids

02:01:51 Cacao Beans, Chocolate

02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks

02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia

02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom

02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 9847 no Essentials: Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging https://www.hubermanlab.com/episode/essentials-healthy-eating-and-eating-disorders-anorexia-bulimia-binging In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder. I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Eating Disorders 00:01:05 Fasting, Intermittent Fasting, Healthy Eating 00:06:10 Self-Diagnosis Caution 00:07:20 Sponsor: LMNT 00:08:52 Eating Disorders, Anorexia Nervosa 00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain 00:17:20 Homeostasis & Reward Systems, Eating Disorders 00:21:12 Sponsor: AG1 00:22:49 Anorexia, Puberty, Hyperacuity & Food 00:25:55 Decision-Making vs Reflexes/Habits, Anorexia 00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models 00:32:08 Distorted Self-Image & Anorexia 00:35:03 Sponsor: Function 00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments 00:40:28 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Jul 2025 08:00:00 -0000 Essentials: Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder. In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder. I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Eating Disorders 00:01:05 Fasting, Intermittent Fasting, Healthy Eating 00:06:10 Self-Diagnosis Caution 00:07:20 Sponsor: LMNT 00:08:52 Eating Disorders, Anorexia Nervosa 00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain 00:17:20 Homeostasis & Reward Systems, Eating Disorders 00:21:12 Sponsor: AG1 00:22:49 Anorexia, Puberty, Hyperacuity & Food 00:25:55 Decision-Making vs Reflexes/Habits, Anorexia 00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models 00:32:08 Distorted Self-Image & Anorexia 00:35:03 Sponsor: Function 00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments 00:40:28 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder.

I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Eating Disorders

00:01:05 Fasting, Intermittent Fasting, Healthy Eating

00:06:10 Self-Diagnosis Caution

00:07:20 Sponsor: LMNT

00:08:52 Eating Disorders, Anorexia Nervosa

00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain

00:17:20 Homeostasis & Reward Systems, Eating Disorders

00:21:12 Sponsor: AG1

00:22:49 Anorexia, Puberty, Hyperacuity & Food

00:25:55 Decision-Making vs Reflexes/Habits, Anorexia

00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models

00:32:08 Distorted Self-Image & Anorexia

00:35:03 Sponsor: Function

00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments

00:40:28 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2676 no How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman https://www.hubermanlab.com/episode/how-nature-other-physical-environments-impact-your-focus-cognition-health-marc-berman My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Marc Berman 00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory 00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature 00:11:26 Sponsors: Helix Sleep & BetterHelp 00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus 00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments 00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals 00:27:12 Nature Images & Sounds, Cognitive Benefits 00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics 00:40:44 Time Perception & Nature; Art Galleries 00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature 00:52:47 Sponsors: AG1 & Our Place 00:55:59 Nature, Time & Widening Attention; Fractals & Nature 01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention 01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature 01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media 01:24:44 Sponsor: LMNT 01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration 01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span 01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks 01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums 01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors 02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing 02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Jul 2025 08:00:00 -0000 How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman full 237 Scicomm Media My guest is ⁠Dr. Marc Berman, PhD⁠, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Marc Berman 00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory 00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature 00:11:26 Sponsors: Helix Sleep & BetterHelp 00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus 00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments 00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals 00:27:12 Nature Images & Sounds, Cognitive Benefits 00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics 00:40:44 Time Perception & Nature; Art Galleries 00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature 00:52:47 Sponsors: AG1 & Our Place 00:55:59 Nature, Time & Widening Attention; Fractals & Nature 01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention 01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature 01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media 01:24:44 Sponsor: LMNT 01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration 01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span 01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks 01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums 01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors 02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing 02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Marc Berman

00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory

00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature

00:11:26 Sponsors: Helix Sleep & BetterHelp

00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus

00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments

00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals

00:27:12 Nature Images & Sounds, Cognitive Benefits

00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics

00:40:44 Time Perception & Nature; Art Galleries

00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature

00:52:47 Sponsors: AG1 & Our Place

00:55:59 Nature, Time & Widening Attention; Fractals & Nature

01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention

01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature

01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media

01:24:44 Sponsor: LMNT

01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration

01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span

01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks

01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums

01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors

02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing

02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

]]> 7920 no Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky https://www.hubermanlab.com/episode/essentials-science-of-stress-testosterone-aggression-motivation-robert-sapolsky In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University.   We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Robert Sapolsky 00:00:23 Positive & Negative Stress; Excitement, Amygdala 00:02:47 Testosterone & Brain, Aggression, Hierarchy 00:06:27 Sponsors: Function & LMNT 00:09:18 Testosterone, Motivation, Challenge & Confidence 00:13:52 Dopamine, Testosterone & Motivation 00:16:20 Estrogen, Brain & Health, Replacement Therapies 00:18:12 Stress Mitigation 00:22:09 Sponsors: AG1 & David 00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency 00:27:18 Stress, Perception & Individual Differences 00:29:39 Context, Stress & Brain 00:32:47 Social Media, Context, Multiple Hierarchies 00:35:57 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Jul 2025 08:00:00 -0000 Essentials: Science of Stress, Testosterone, Aggression & Motivation | Dr. Robert Sapolsky full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode my guest is ⁠Dr. Robert Sapolsky, PhD⁠, a professor of biology, neurology and neurological sciences at Stanford University.   In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University.   We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Robert Sapolsky 00:00:23 Positive & Negative Stress; Excitement, Amygdala 00:02:47 Testosterone & Brain, Aggression, Hierarchy 00:06:27 Sponsors: Function & LMNT 00:09:18 Testosterone, Motivation, Challenge & Confidence 00:13:52 Dopamine, Testosterone & Motivation 00:16:20 Estrogen, Brain & Health, Replacement Therapies 00:18:12 Stress Mitigation 00:22:09 Sponsors: AG1 & David 00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency 00:27:18 Stress, Perception & Individual Differences 00:29:39 Context, Stress & Brain 00:32:47 Social Media, Context, Multiple Hierarchies 00:35:57 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University.  

We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Robert Sapolsky

00:00:23 Positive & Negative Stress; Excitement, Amygdala

00:02:47 Testosterone & Brain, Aggression, Hierarchy

00:06:27 Sponsors: Function & LMNT

00:09:18 Testosterone, Motivation, Challenge & Confidence

00:13:52 Dopamine, Testosterone & Motivation

00:16:20 Estrogen, Brain & Health, Replacement Therapies

00:18:12 Stress Mitigation

00:22:09 Sponsors: AG1 & David

00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency

00:27:18 Stress, Perception & Individual Differences

00:29:39 Context, Stress & Brain

00:32:47 Social Media, Context, Multiple Hierarchies

00:35:57 Acknowledgments

Disclaimer & Disclosures

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

]]> 2210 no How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon https://www.hubermanlab.com/episode/how-to-lose-fat-gain-muscle-with-nutrition-alan-aragon My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Wealthfront**: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Alan Aragon 00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g) 00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein 00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size 00:23:00 Sponsors: Carbon & Wealthfront 00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility 00:36:53 Dietary Protein & Body Composition 00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength 00:51:24 Sponsors: AG1 & David 00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise 01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet 01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation 01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake 01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss 01:30:16 Sponsor: Function 01:32:04 Caffeine, Exercise & Fat Loss 01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience 01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality 01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone 02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition 02:07:04 Collagen Supplementation, Skin Appearance 02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C 02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets 02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Jul 2025 08:00:00 -0000 How to Lose Fat & Gain Muscle With Nutrition | Alan Aragon full 236 Scicomm Media My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Wealthfront**: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Alan Aragon 00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g) 00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein 00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size 00:23:00 Sponsors: Carbon & Wealthfront 00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility 00:36:53 Dietary Protein & Body Composition 00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength 00:51:24 Sponsors: AG1 & David 00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise 01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet 01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation 01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake 01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss 01:30:16 Sponsor: Function 01:32:04 Caffeine, Exercise & Fat Loss 01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience 01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality 01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone 02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition 02:07:04 Collagen Supplementation, Skin Appearance 02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C 02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets 02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Alan Aragon

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

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

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

00:23:00 Sponsors: Carbon & Wealthfront

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

00:36:53 Dietary Protein & Body Composition

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

00:51:24 Sponsors: AG1 & David

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

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

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

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

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

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

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

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

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

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

02:07:04 Collagen Supplementation, Skin Appearance

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

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

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

Disclaimer & Disclosures

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

]]> 9323 no Essentials: Understanding & Conquering Depression https://www.hubermanlab.com/episode/essentials-understanding-conquering-depression In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood. I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Major Depression 00:01:10 Depression Symptoms 00:06:14 Sponsor: BetterHelp 00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin 00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics 00:17:43 Sponsor: AG1 00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise 00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise 00:26:49 Sponsor: Our Place 00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression 00:30:20 Novel Depression Therapies, Ketamine, Psilocybin 00:35:29 Ketogenic Diet & Refractory Depression, GABA 00:37:57 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Jul 2025 08:00:00 -0000 Essentials: Understanding & Conquering Depression full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood. In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood. I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Major Depression 00:01:10 Depression Symptoms 00:06:14 Sponsor: BetterHelp 00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin 00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics 00:17:43 Sponsor: AG1 00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise 00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise 00:26:49 Sponsor: Our Place 00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression 00:30:20 Novel Depression Therapies, Ketamine, Psilocybin 00:35:29 Ketogenic Diet & Refractory Depression, GABA 00:37:57 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood.

I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

00:00:00 Major Depression

00:01:10 Depression Symptoms

00:06:14 Sponsor: BetterHelp

00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin

00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics

00:17:43 Sponsor: AG1

00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise

00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise

00:26:49 Sponsor: Our Place

00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression

00:30:20 Novel Depression Therapies, Ketamine, Psilocybin

00:35:29 Ketogenic Diet & Refractory Depression, GABA

00:37:57 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2443 no The Chemistry of Food & Taste | Dr. Harold McGee https://www.hubermanlab.com/episode/the-chemistry-of-food-taste-dr-harold-mcgee Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Our Place: https://fromourplace.com/huberman Mateina: https://drinkmateina.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Harold McGee 00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques 00:09:59 Sponsors: Eight Sleep & Our Place 00:13:33 Cooking, Food & Heat, Taste & Smell 00:22:10 Umami, Savory Tastes, Braising & Meat 00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food 00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers 00:43:56 Salt, Baseline & Shifting Taste Preferences 00:47:18 Sponsors: AG1 & Mateina 00:50:07 Whole vs Processed Foods, Taste & Enjoyment 00:53:37 Brewing Coffee, Water Temperature, Grind Size 01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols 01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet? 01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions 01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods 01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs 01:21:57 Sponsor: Function 01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer 01:26:11 Human History of Alcohol & Chocolate 01:29:25 Wine Expense vs Taste, Wine Knowledge 01:35:49 Cheese Making, Aged Cheese & Crystals, Tyrosine; Smoke Flavors, Distilling 01:44:30 Fermentation, “Stink Fish”, Caviar, Traditional & New Foods 01:50:42 Personal Journey, Astronomy, Poetry & Food 01:54:55 Beans & Gas, Tool: Soaking Beans 01:57:23 Gut Microbiome, Fermented Foods; Kids & Food Aversions 02:00:47 Cilantro & Divergent Tastes; Microwave Popcorn, Parmesan Cheese 02:04:46 John Keats Poetry, To Autumn; Acknowledgements 02:10:48 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Jun 2025 08:00:00 -0000 The Chemistry of Food & Taste | Dr. Harold McGee full 235 Scicomm Media Dr. Harold McGee, PhD, is a Stanford University professor and renowned author on the topics of food chemistry and culinary science. Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Our Place: https://fromourplace.com/huberman Mateina: https://drinkmateina.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Harold McGee 00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques 00:09:59 Sponsors: Eight Sleep & Our Place 00:13:33 Cooking, Food & Heat, Taste & Smell 00:22:10 Umami, Savory Tastes, Braising & Meat 00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food 00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers 00:43:56 Salt, Baseline & Shifting Taste Preferences 00:47:18 Sponsors: AG1 & Mateina 00:50:07 Whole vs Processed Foods, Taste & Enjoyment 00:53:37 Brewing Coffee, Water Temperature, Grind Size 01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols 01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet? 01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions 01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods 01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs 01:21:57 Sponsor: Function 01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer 01:26:11 Human History of Alcohol & Chocolate 01:29:25 Wine Expense vs Taste, Wine Knowledge 01:35:49 Cheese Making, Aged Cheese & Crystals, Tyrosine; Smoke Flavors, Distilling 01:44:30 Fermentation, “Stink Fish”, Caviar, Traditional & New Foods 01:50:42 Personal Journey, Astronomy, Poetry & Food 01:54:55 Beans & Gas, Tool: Soaking Beans 01:57:23 Gut Microbiome, Fermented Foods; Kids & Food Aversions 02:00:47 Cilantro & Divergent Tastes; Microwave Popcorn, Parmesan Cheese 02:04:46 John Keats Poetry, To Autumn; Acknowledgements 02:10:48 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Our Place: https://fromourplace.com/huberman

Mateina: https://drinkmateina.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Harold McGee

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

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

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

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

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

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

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

00:47:18 Sponsors: AG1 & Mateina

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

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

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

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

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

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

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

01:21:57 Sponsor: Function

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

01:26:11 Human History of Alcohol & Chocolate

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

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 8014 no Essentials: Understanding & Treating Addiction | Dr. Anna Lembke https://www.hubermanlab.com/episode/essentials-understanding-treating-addiction-dr-anna-lembke In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Anna Lembke 00:00:15 Dopamine, Reward & Movement 00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction 00:05:24 Addiction, Modern Life & Boredom 00:07:18 Sponsor: AG1 00:08:55 Pleasure-Pain Balance, Dopamine, Addiction 00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence 00:16:04 Relapse, Addiction, Reflexive Behavior, Empathy 00:20:17 Triggers, Relapse, Dopamine 00:23:15 Sponsor: Wealthfront & BetterHelp 00:26:04 Shame, Truth Telling & Recovery 00:28:26 Addiction, Psychedelic-Assisted Therapy, Psilocybin, MDMA 00:33:29 Social Media & Addiction, Tool: Intentionality Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Jun 2025 08:00:00 -0000 Essentials: Understanding & Treating Addiction | Dr. Anna Lembke full Scicomm Media In this Huberman Lab Essentials episode, my guest is ⁠Dr. Anna Lembke, MD⁠, Chief of the ⁠Stanford Addiction Medicine Dual Diagnosis Clinic⁠ at Stanford University School of Medicine. In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Anna Lembke 00:00:15 Dopamine, Reward & Movement 00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction 00:05:24 Addiction, Modern Life & Boredom 00:07:18 Sponsor: AG1 00:08:55 Pleasure-Pain Balance, Dopamine, Addiction 00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence 00:16:04 Relapse, Addiction, Reflexive Behavior, Empathy 00:20:17 Triggers, Relapse, Dopamine 00:23:15 Sponsor: Wealthfront & BetterHelp 00:26:04 Shame, Truth Telling & Recovery 00:28:26 Addiction, Psychedelic-Assisted Therapy, Psilocybin, MDMA 00:33:29 Social Media & Addiction, Tool: Intentionality Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine.

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

00:00:00 Anna Lembke

00:00:15 Dopamine, Reward & Movement

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

00:05:24 Addiction, Modern Life & Boredom

00:07:18 Sponsor: AG1

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

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

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

00:20:17 Triggers, Relapse, Dopamine

00:23:15 Sponsor: Wealthfront & BetterHelp

00:26:04 Shame, Truth Telling & Recovery

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

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

Disclaimer & Disclosures

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

]]> 2192 no Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity https://www.hubermanlab.com/episode/control-your-vagus-nerve-to-improve-mood-alertness-neuroplasticity In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Vagus Nerve 00:02:43 Sponsors: LMNT & Joovv 00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor 00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain 00:18:30 Sensory Information, Chemical & Mechanical Information 00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation 00:30:19 Sponsors: AG1 & ROKA 00:33:38 Vagus Nerve Motor Outputs 00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration 00:49:46 Aging, Declining HRV, Health, Activity, Tool 00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation 01:04:26 Sponsor: Function 01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine 01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep 01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs 01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan 01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics 01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch 01:42:00 Tools: Calming Down, Humming, Extended Exhales 01:46:38 Recap 01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Jun 2025 08:00:00 -0000 Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity full 234 Scicomm Media In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Vagus Nerve 00:02:43 Sponsors: LMNT & Joovv 00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor 00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain 00:18:30 Sensory Information, Chemical & Mechanical Information 00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation 00:30:19 Sponsors: AG1 & ROKA 00:33:38 Vagus Nerve Motor Outputs 00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration 00:49:46 Aging, Declining HRV, Health, Activity, Tool 00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation 01:04:26 Sponsor: Function 01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine 01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep 01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs 01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan 01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics 01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch 01:42:00 Tools: Calming Down, Humming, Extended Exhales 01:46:38 Recap 01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Vagus Nerve

00:02:43 Sponsors: LMNT & Joovv

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

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

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

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

00:30:19 Sponsors: AG1 & ROKA

00:33:38 Vagus Nerve Motor Outputs

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

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

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

01:04:26 Sponsor: Function

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

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

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

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

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

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

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

01:46:38 Recap

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

Disclaimer & Disclosures

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

]]> 6749 no Essentials: How to Control Your Sense of Pain & Pleasure https://www.hubermanlab.com/episode/essentials-how-to-control-your-sense-of-pain-pleasure In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity. I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Pain & Pleasure 00:00:39 Skin, Appetitive vs Aversive Behaviors 00:02:10 Skin, Neurons & Brain 00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test 00:07:43 Pain & Pleasure, Subjective Interpretation 00:09:53 Sponsor: AG1 00:11:30 Tool: Pain & Expectation 00:13:08 Pain Threshold 00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments 00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine 00:20:54 Acupuncture, Electroacupuncture, Pain Management 00:23:44 Sponsors: LMNT & Eight Sleep 00:26:36 Red Heads & Pain Threshold, Endorphins 00:28:32 Improving Pain Threshold, Dopamine 00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants 00:34:12 Pleasure & Pain Balance, Dopamine, Addiction 00:36:08 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Jun 2025 08:00:00 -0000 Essentials: How to Control Your Sense of Pain & Pleasure full Scicomm Media In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity. In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity. I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Pain & Pleasure 00:00:39 Skin, Appetitive vs Aversive Behaviors 00:02:10 Skin, Neurons & Brain 00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test 00:07:43 Pain & Pleasure, Subjective Interpretation 00:09:53 Sponsor: AG1 00:11:30 Tool: Pain & Expectation 00:13:08 Pain Threshold 00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments 00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine 00:20:54 Acupuncture, Electroacupuncture, Pain Management 00:23:44 Sponsors: LMNT & Eight Sleep 00:26:36 Red Heads & Pain Threshold, Endorphins 00:28:32 Improving Pain Threshold, Dopamine 00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants 00:34:12 Pleasure & Pain Balance, Dopamine, Addiction 00:36:08 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity.

I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

00:00:00 Pain & Pleasure

00:00:39 Skin, Appetitive vs Aversive Behaviors

00:02:10 Skin, Neurons & Brain

00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test

00:07:43 Pain & Pleasure, Subjective Interpretation

00:09:53 Sponsor: AG1

00:11:30 Tool: Pain & Expectation

00:13:08 Pain Threshold

00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments

00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine

00:20:54 Acupuncture, Electroacupuncture, Pain Management

00:23:44 Sponsors: LMNT & Eight Sleep

00:26:36 Red Heads & Pain Threshold, Endorphins

00:28:32 Improving Pain Threshold, Dopamine

00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants

00:34:12 Pleasure & Pain Balance, Dopamine, Addiction

00:36:08 Recap & Key Takeaways

Disclaimer & Disclosures

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]]> 2248 no How to Grow From Doing Hard Things | Michael Easter https://www.hubermanlab.com/episode/how-to-grow-from-doing-hard-things-michael-easter My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman Mateina: https://drinkmateina.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Michael Easter 00:02:14 Discomforts, Modern vs Ancient Life 00:07:35 Sponsors: Maui Nui & Helix Sleep 00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting 00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding 00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer 00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort 00:40:43 Sponsors: AG1 & Mateina 00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance 00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom 01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature 01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge 01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time 01:23:23 Dopamine, Spending vs Investing, Guilt 01:29:48 Sponsor: Function 01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting 01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking 01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake 01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise 01:59:12 Outdoor Adventures, Backpacking & Nutrition 02:04:57 Camping & Sleeping, Nature, Three-Day Effect 02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness 02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines 02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking 02:32:32 Physical/Cognitive Pursuits & Resistance; Creative “Magic” & Foraging 02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed 02:46:06 Gambling, Dopamine, Addiction 02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three V’s 02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction 03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Jun 2025 08:00:00 -0000 How to Grow From Doing Hard Things | Michael Easter full 233 Scicomm Media My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman Mateina: https://drinkmateina.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Michael Easter 00:02:14 Discomforts, Modern vs Ancient Life 00:07:35 Sponsors: Maui Nui & Helix Sleep 00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting 00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding 00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer 00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort 00:40:43 Sponsors: AG1 & Mateina 00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance 00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom 01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature 01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge 01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time 01:23:23 Dopamine, Spending vs Investing, Guilt 01:29:48 Sponsor: Function 01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting 01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking 01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake 01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise 01:59:12 Outdoor Adventures, Backpacking & Nutrition 02:04:57 Camping & Sleeping, Nature, Three-Day Effect 02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness 02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines 02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking 02:32:32 Physical/Cognitive Pursuits & Resistance; Creative “Magic” & Foraging 02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed 02:46:06 Gambling, Dopamine, Addiction 02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three V’s 02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction 03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Helix Sleep: https://helixsleep.com/huberman

Mateina: https://drinkmateina.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Michael Easter

00:02:14 Discomforts, Modern vs Ancient Life

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

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

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

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

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

00:40:43 Sponsors: AG1 & Mateina

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

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

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

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

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

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

01:29:48 Sponsor: Function

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

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

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

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

01:59:12 Outdoor Adventures, Backpacking & Nutrition

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

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

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

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

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

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

02:46:06 Gambling, Dopamine, Addiction

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

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

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

Disclaimer & Disclosures

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

]]> 11260 no Essentials: The Science & Practice of Perfecting Your Sleep https://www.hubermanlab.com/episode/essentials-the-science-practice-of-perfecting-your-sleep In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Matt Walker, Sleep 00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis 00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones 00:07:08 Sponsor: Eight Sleep 00:08:54 Nighttime Waking Up, Fragmented Sleep 00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine 00:15:27 Alcohol & Sleep Effects 00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams 00:20:24 Sponsor: ROKA 00:22:12 Melatonin, Supplementation?, Dose 00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep 00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length 00:34:07 Sponsor: AG1 00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks 00:39:56 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Jun 2025 08:00:00 -0000 Essentials: The Science & Practice of Perfecting Your Sleep full Scicomm Media In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep. We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Matt Walker, Sleep 00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis 00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones 00:07:08 Sponsor: Eight Sleep 00:08:54 Nighttime Waking Up, Fragmented Sleep 00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine 00:15:27 Alcohol & Sleep Effects 00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams 00:20:24 Sponsor: ROKA 00:22:12 Melatonin, Supplementation?, Dose 00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep 00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length 00:34:07 Sponsor: AG1 00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks 00:39:56 Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep.

We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Matt Walker, Sleep

00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis

00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones

00:07:08 Sponsor: Eight Sleep

00:08:54 Nighttime Waking Up, Fragmented Sleep

00:11:05 Sunlight Exposure & Sleep

00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine

00:15:27 Alcohol & Sleep Effects

00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams

00:20:24 Sponsor: ROKA

00:22:12 Melatonin, Supplementation?, Dose

00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep

00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length

00:34:07 Sponsor: AG1

00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks

00:39:56 Acknowledgments

Disclaimer & Disclosures

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

]]> 2462 no Improving Science & Restoring Trust in Public Health | Dr. Jay Bhattacharya https://www.hubermanlab.com/episode/improving-science-restoring-trust-in-public-health-dr-jay-bhattacharya My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: ⁠https://levels.link/huberman⁠ LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Jay Bhattacharya 00:06:56 National Institutes of Health (NIH), Mission 00:09:12 Funding, Basic vs. Applied Research 00:18:22 Sponsors: David & Eight Sleep 00:21:20 Indirect Costs (IDC), Policies & Distribution 00:30:43 Taxpayer Funding, Journal Access, Public Transparency 00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries 00:48:50 Reducing Medication Prices; R&D, Improving Health 01:00:01 Sponsors: AG1 & Levels 01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink 01:12:29 Grant Review Process, Innovation 01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas 01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures 01:39:08 “Sick Care” System, Health Needs 01:44:01 Sponsor: LMNT 01:45:33 Incentives in Science, H-Index, Replication Crisis 01:58:54 Scientists, Data Fraud, Changing Careers 02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior 02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications 02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI 02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding 02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities 02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks 03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech 03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines 03:22:48 Academic Ostracism, Public Health Messaging & Opposition 03:30:26 Culture of American Science, Discourse & Disagreement 03:36:03 Vaccines, COVID Vaccines, Benefits & Harms 03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties 03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots 04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism 04:18:33 Autism & NIH; MAHA & Restructuring NIH? 04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Jun 2025 08:00:00 -0000 Improving Science & Restoring Trust in Public Health | Dr. Jay Bhattacharya full 232 Scicomm Media My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: ⁠https://levels.link/huberman⁠ LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Jay Bhattacharya 00:06:56 National Institutes of Health (NIH), Mission 00:09:12 Funding, Basic vs. Applied Research 00:18:22 Sponsors: David & Eight Sleep 00:21:20 Indirect Costs (IDC), Policies & Distribution 00:30:43 Taxpayer Funding, Journal Access, Public Transparency 00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries 00:48:50 Reducing Medication Prices; R&D, Improving Health 01:00:01 Sponsors: AG1 & Levels 01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink 01:12:29 Grant Review Process, Innovation 01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas 01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures 01:39:08 “Sick Care” System, Health Needs 01:44:01 Sponsor: LMNT 01:45:33 Incentives in Science, H-Index, Replication Crisis 01:58:54 Scientists, Data Fraud, Changing Careers 02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior 02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications 02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI 02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding 02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities 02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks 03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech 03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines 03:22:48 Academic Ostracism, Public Health Messaging & Opposition 03:30:26 Culture of American Science, Discourse & Disagreement 03:36:03 Vaccines, COVID Vaccines, Benefits & Harms 03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties 03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots 04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism 04:18:33 Autism & NIH; MAHA & Restructuring NIH? 04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Levels: ⁠https://levels.link/huberman⁠

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Jay Bhattacharya

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

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

00:18:22 Sponsors: David & Eight Sleep

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

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

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

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

01:00:01 Sponsors: AG1 & Levels

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

01:12:29 Grant Review Process, Innovation

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

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

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

01:44:01 Sponsor: LMNT

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 16068 no Essentials: Improving Health With Stronger Brain-Body Connection https://www.hubermanlab.com/episode/essentials-improving-health-with-stronger-brain-body-connection In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function. I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information 00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm 00:09:47 Sponsors: AG1 & Eight Sleep 00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings 00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods 00:22:20 Sponsor: LMNT 00:23:52 Vomiting, Brain; Tool: Reduce Nausea 00:28:52 Fever, Brain Chemistry, Tool: Cooling Body 00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness 00:39:29 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Jun 2025 08:00:00 -0000 Essentials: Improving Health With Stronger Brain-Body Connection full Scicomm Media In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions. I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function. I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information 00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm 00:09:47 Sponsors: AG1 & Eight Sleep 00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings 00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods 00:22:20 Sponsor: LMNT 00:23:52 Vomiting, Brain; Tool: Reduce Nausea 00:28:52 Fever, Brain Chemistry, Tool: Cooling Body 00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness 00:39:29 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.

I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.

I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Sense of Self, Interoception

00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information

00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm

00:09:47 Sponsors: AG1 & Eight Sleep

00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings

00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods

00:22:20 Sponsor: LMNT

00:23:52 Vomiting, Brain; Tool: Reduce Nausea

00:28:52 Fever, Brain Chemistry, Tool: Cooling Body

00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness

00:39:29 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2434 no Healing From Grief & Loss | Dr. Mary-Frances O'Connor https://www.hubermanlab.com/episode/healing-from-grief-loss-dr-mary-frances-oconnor My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Mary-Frances O’Connor 00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting 00:07:42 Sponsors: Wealthfront & BetterHelp 00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship 00:14:52 Religion, Integrating the New Relationship 00:20:46 Yearning, Dopamine, Brain, Addiction 00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships 00:40:09 Sponsors: AG1 & Helix Sleep 00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy 00:52:04 Bereavement Support, Medical Risk 01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk 01:13:40 Sponsor: Function 01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation 01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief 01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment 01:47:24 Belief Systems, Religion & Grief 01:54:17 Afterlife, Contemplating Death 01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy 02:07:46 Mental Oscillation, Dual Model of Bereavement 02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help 02:22:15 Time Perception & End of Life, Motivation & Energy 02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Jun 2025 08:00:00 -0000 Healing From Grief & Loss | Dr. Mary-Frances O'Connor full 231 Scicomm Media My guest is ⁠Dr. Mary-Frances O’Connor, PhD⁠, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Mary-Frances O’Connor 00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting 00:07:42 Sponsors: Wealthfront & BetterHelp 00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship 00:14:52 Religion, Integrating the New Relationship 00:20:46 Yearning, Dopamine, Brain, Addiction 00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships 00:40:09 Sponsors: AG1 & Helix Sleep 00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy 00:52:04 Bereavement Support, Medical Risk 01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk 01:13:40 Sponsor: Function 01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation 01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief 01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment 01:47:24 Belief Systems, Religion & Grief 01:54:17 Afterlife, Contemplating Death 01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy 02:07:46 Mental Oscillation, Dual Model of Bereavement 02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help 02:22:15 Time Perception & End of Life, Motivation & Energy 02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Mary-Frances O’Connor

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

00:07:42 Sponsors: Wealthfront & BetterHelp

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

00:14:52 Religion, Integrating the New Relationship

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

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

00:40:09 Sponsors: AG1 & Helix Sleep

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

00:52:04 Bereavement Support, Medical Risk

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

01:13:40 Sponsor: Function

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

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

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

01:47:24 Belief Systems, Religion & Grief

01:54:17 Afterlife, Contemplating Death

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 9280 no Essentials: Machines, Creativity & Love | Dr. Lex Fridman https://www.hubermanlab.com/episode/essentials-machines-creativity-love-dr-lex-fridman In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast. We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinui.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning 00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism 00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction 00:14:26 Sponsors: AG1 & Maui Nui 00:17:47 Human & Robot Relationship, Loneliness, Time 00:22:38 Authenticity, Robot Companion, Emotions 00:27:55 Robot & Human Relationship, Manipulation, Rights 00:32:12 Sponsors: Function & David 00:35:14 Dogs, Homer, Companion, Cancer, Death 00:40:04 Dogs, Costello, Decline, Joy, Loss 00:47:31 Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 May 2025 08:00:00 -0000 Essentials: Machines, Creativity & Love | Dr. Lex Fridman full Scicomm Media In this Huberman Lab Essentials episode my guest is ⁠Lex Fridman, PhD⁠, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the ⁠Lex Fridman Podcast⁠. In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast. We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinui.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning 00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism 00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction 00:14:26 Sponsors: AG1 & Maui Nui 00:17:47 Human & Robot Relationship, Loneliness, Time 00:22:38 Authenticity, Robot Companion, Emotions 00:27:55 Robot & Human Relationship, Manipulation, Rights 00:32:12 Sponsors: Function & David 00:35:14 Dogs, Homer, Companion, Cancer, Death 00:40:04 Dogs, Costello, Decline, Joy, Loss 00:47:31 Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast.

We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning

00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism

00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction

00:14:26 Sponsors: AG1 & Maui Nui

00:17:47 Human & Robot Relationship, Loneliness, Time

00:22:38 Authenticity, Robot Companion, Emotions

00:27:55 Robot & Human Relationship, Manipulation, Rights

00:32:12 Sponsors: Function & David

00:35:14 Dogs, Homer, Companion, Cancer, Death

00:40:04 Dogs, Costello, Decline, Joy, Loss

00:47:31 Closing

Disclaimer & Disclosures

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

]]> 2933 no Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo https://www.hubermanlab.com/episode/behaviors-that-alter-your-genes-to-improve-your-health-performance-dr-melissa-ilardo My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolution & Diet, Lactase, Fat 01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy 01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection 01:17:15 Sponsor: Function 01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics 01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset 01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening 01:44:36 Admixture, Genetics; Are Humans a Single Species? 01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 May 2025 08:00:00 -0000 Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo full 230 Scicomm Media My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolution & Diet, Lactase, Fat 01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy 01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection 01:17:15 Sponsor: Function 01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics 01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset 01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening 01:44:36 Admixture, Genetics; Are Humans a Single Species? 01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today.

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

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

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

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Melissa Ilardo

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

00:07:06 Sponsors: Joovv & Eight Sleep

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

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

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

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

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

00:42:43 Sponsors: AG1 & LMNT

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

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

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

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

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

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

01:17:15 Sponsor: Function

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 6865 no Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools https://www.hubermanlab.com/episode/essentials-maximize-productivity-physical-mental-health-with-daily-tools In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 22 May 2025 08:00:00 -0000 Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.

I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Office Hours, Example Daily Protocol

00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol

00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine

00:07:39 Sponsor: Eight Sleep

00:09:45 Morning Focus, Fasting

00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts

00:13:45 Tool: Timing Work Bouts, Temperature Minimum

00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts

00:19:01 Sponsor: AG1

00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light

00:25:33 Dinner, Sleep Transition, Carbs, Serotonin

00:28:44 Sponsor: LMNT

00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths

00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night

00:35:06 Example Daily Routine, Work Blocks

Disclaimer & Disclosures

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

]]> 2252 no The Science & Art of Comedy & Creativity | Tom Segura https://www.hubermanlab.com/episode/the-science-art-of-comedy-creativity-tom-segura My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman Function Health: https://functionhealth.com/huberman Timestamps 00:00:00 Tom Segura 00:01:45 Family, Sports, Running 00:09:35 Sponsors: Maui Nui & Helix Sleep 00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room 00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation 00:27:28 Ideas & Set List, Performance 00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction 00:40:56 Jokes, Self & Amusement; Evolution & New Material 00:48:26 Sponsors: AG1 & David Protein 00:51:24 Surprise, Hidden Thoughts; Acting 00:59:02 Voice Impersonation, Kids, Strength Training, Activities 01:05:40 Repeating Jokes; State Changes, Crowds & Energy 01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind 01:27:44 Sponsor: Function 01:29:32 Crowd Work, Comedy Clubs; Original Comedy 01:38:13 Comedy & Social Context; Dark Comedy 01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope 01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance 02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy 02:10:53 “Bad Thoughts” Show, Upcoming Projects 02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 May 2025 08:00:00 -0000 The Science & Art of Comedy & Creativity | Tom Segura full 229 Scicomm Media My guest is ⁠Tom Segura⁠, renowned comedian, writer, actor and director. My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman Function Health: https://functionhealth.com/huberman Timestamps 00:00:00 Tom Segura 00:01:45 Family, Sports, Running 00:09:35 Sponsors: Maui Nui & Helix Sleep 00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room 00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation 00:27:28 Ideas & Set List, Performance 00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction 00:40:56 Jokes, Self & Amusement; Evolution & New Material 00:48:26 Sponsors: AG1 & David Protein 00:51:24 Surprise, Hidden Thoughts; Acting 00:59:02 Voice Impersonation, Kids, Strength Training, Activities 01:05:40 Repeating Jokes; State Changes, Crowds & Energy 01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind 01:27:44 Sponsor: Function 01:29:32 Crowd Work, Comedy Clubs; Original Comedy 01:38:13 Comedy & Social Context; Dark Comedy 01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope 01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance 02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy 02:10:53 “Bad Thoughts” Show, Upcoming Projects 02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Helix Sleep: https://helixsleep.com/huberman

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

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

Timestamps

00:00:00 Tom Segura

00:01:45 Family, Sports, Running

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

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

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

00:27:28 Ideas & Set List, Performance

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

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

00:48:26 Sponsors: AG1 & David Protein

00:51:24 Surprise, Hidden Thoughts; Acting

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

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

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

01:27:44 Sponsor: Function

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 8373 yes Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth https://www.hubermanlab.com/episode/essentials-understanding-healing-the-mind-dr-karl-deisseroth In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University. We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠hubermanlab.com⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Karl Deisseroth; Neurology vs Psychiatry 00:01:36 Speech; Blood Test?; Seeking Help 00:04:20 Feelings, Jargon; Psychiatric Treatment 00:09:40 Sponsor: David 00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics 00:19:40 Brain-Machine Interfaces 00:20:53 Sponsor: Eight Sleep 00:23:00 ADHD Symptoms, Lifestyle, Technology 00:29:34 Psychedelics, Depression Treatment, Risks 00:35:43 Sponsor: AG1 00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment 00:40:33 Projections: A Story of Human Emotions Book, Optimism Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 15 May 2025 08:00:00 -0000 Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth full Scicomm Media In this episode of Huberman Lab Essentials, my guest is ⁠Dr. Karl Deisseroth, M.D., Ph.D.⁠, a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University. In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University. We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠hubermanlab.com⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Karl Deisseroth; Neurology vs Psychiatry 00:01:36 Speech; Blood Test?; Seeking Help 00:04:20 Feelings, Jargon; Psychiatric Treatment 00:09:40 Sponsor: David 00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics 00:19:40 Brain-Machine Interfaces 00:20:53 Sponsor: Eight Sleep 00:23:00 ADHD Symptoms, Lifestyle, Technology 00:29:34 Psychedelics, Depression Treatment, Risks 00:35:43 Sponsor: AG1 00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment 00:40:33 Projections: A Story of Human Emotions Book, Optimism Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University.

We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Timestamps

00:00:00 Karl Deisseroth; Neurology vs Psychiatry

00:01:36 Speech; Blood Test?; Seeking Help

00:04:20 Feelings, Jargon; Psychiatric Treatment

00:09:40 Sponsor: David

00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics

00:19:40 Brain-Machine Interfaces

00:20:53 Sponsor: Eight Sleep

00:23:00 ADHD Symptoms, Lifestyle, Technology

00:29:34 Psychedelics, Depression Treatment, Risks

00:35:43 Sponsor: AG1

00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment

00:40:33 Projections: A Story of Human Emotions Book, Optimism

Disclaimer & Disclosures

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

]]> 2640 no How Different Diets Impact Your Health | Dr. Christopher Gardner https://www.hubermanlab.com/episode/how-different-diets-impact-your-health-dr-christopher-gardner My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health. We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health. We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy. The episode offers data-supported advice for healthier eating. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levelshealth.com/huberman Timestamps 00:00:00 Christopher Gardner 00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose 00:11:02 Sponsors: Eight Sleep & Mateina 00:13:49 Raw Milk, Lactose Intolerance 00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease 00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS 00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products 00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency 00:50:10 Sponsors: AG1 & BetterHelp 00:53:11 Industry Funding, National Institute of Health (NIH) 00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study 01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO) 01:17:14 Transforming American Diet; Taste, Health & Environment 01:22:26 Sponsor: LMNT 01:23:43 Food Preparation, Chefs, Improve School Food 01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss 01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations 01:45:33 Protein & Storage 01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability 02:01:58 Sponsor: Levels 02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt 02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome 02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake 02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food 02:45:32 Acknowledgements 02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 May 2025 08:00:00 -0000 How Different Diets Impact Your Health | Dr. Christopher Gardner full 228 Scicomm Media My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health. We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health. We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy. The episode offers data-supported advice for healthier eating. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levelshealth.com/huberman Timestamps 00:00:00 Christopher Gardner 00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose 00:11:02 Sponsors: Eight Sleep & Mateina 00:13:49 Raw Milk, Lactose Intolerance 00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease 00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS 00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products 00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency 00:50:10 Sponsors: AG1 & BetterHelp 00:53:11 Industry Funding, National Institute of Health (NIH) 00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study 01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO) 01:17:14 Transforming American Diet; Taste, Health & Environment 01:22:26 Sponsor: LMNT 01:23:43 Food Preparation, Chefs, Improve School Food 01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss 01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations 01:45:33 Protein & Storage 01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability 02:01:58 Sponsor: Levels 02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt 02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome 02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake 02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food 02:45:32 Acknowledgements 02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.

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

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

The episode offers data-supported advice for healthier eating.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levelshealth.com/huberman

Timestamps

00:00:00 Christopher Gardner

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

00:11:02 Sponsors: Eight Sleep & Mateina

00:13:49 Raw Milk, Lactose Intolerance

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

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

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

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

00:50:10 Sponsors: AG1 & BetterHelp

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

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

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

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

01:22:26 Sponsor: LMNT

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

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

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

01:45:33 Protein & Storage

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

02:01:58 Sponsor: Levels

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

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

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

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

02:45:32 Acknowledgements

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

Disclaimer & Disclosures

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

]]> 10303 no Essentials: How Hearing & Balance Enhance Focus & Learning https://www.hubermanlab.com/episode/essentials-how-hearing-balance-enhance-focus-learning In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus. I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hearing & Balance 00:00:55 Sponsor: AG1 00:02:55 Ears, Sound Waves, Cochlea 00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears 00:10:09 Sponsor: Eight Sleep 00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety 00:16:03 Tool: White Noise & Learning 00:19:31 White Noise, Hearing Loss & Child Development 00:22:38 Sponsor: Function 00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names 00:29:31 Balance, Ears, Vestibular System 00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise 00:37:35 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 May 2025 08:00:00 -0000 Essentials: How Hearing & Balance Enhance Focus & Learning full Scicomm Media In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus. In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus. I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hearing & Balance 00:00:55 Sponsor: AG1 00:02:55 Ears, Sound Waves, Cochlea 00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears 00:10:09 Sponsor: Eight Sleep 00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety 00:16:03 Tool: White Noise & Learning 00:19:31 White Noise, Hearing Loss & Child Development 00:22:38 Sponsor: Function 00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names 00:29:31 Balance, Ears, Vestibular System 00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise 00:37:35 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus.

I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hearing & Balance

00:00:55 Sponsor: AG1

00:02:55 Ears, Sound Waves, Cochlea

00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears

00:10:09 Sponsor: Eight Sleep

00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety

00:16:03 Tool: White Noise & Learning

00:19:31 White Noise, Hearing Loss & Child Development

00:22:38 Sponsor: Function

00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names

00:29:31 Balance, Ears, Vestibular System

00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise

00:37:35 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2328 no Contracts of Love & Money That Make or Break Relationships | James Sexton https://www.hubermanlab.com/episode/contracts-of-love-money-that-make-or-break-relationships-james-sexton My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations. We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes. This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 James Sexton 00:02:19 Divorce & Breakups, Men vs Women, Perception; Infidelity 00:12:04 Sponsors: Wealthfront & BetterHelp 00:14:41 Contracts, Business, Marriage Celebration, Prenups 00:26:24 Nesting; Prenups, Creating Rulesets 00:33:56 Prenups & Strengthening Marriage 00:38:19 Marriage Traditions; Divorce Rates, Religion 00:44:44 First vs Second Marriages, Love & Impermanence 00:50:09 Sponsors: AG1 & Our Place 00:53:53 Contracts, Relationships & Hard Conversations 01:02:37 Marriage & Underlying Problems, Love, Successful Marriages 01:16:27 Ideals, Social Media & Advertising, Simplicity, Dogs 01:27:33 Sponsor: Function 01:29:26 Intimacy, Tool: Early Framework for Hard Discussions 01:37:06 Prenup Consultation, Legal Defaults, Reasons for Marriage 01:47:37 Alimony, Prenups & Creating Rulesets, Yours, Mine & Ours, Adultery, Pets 02:02:30 Fond Memories & Ending Relationship, Pain, Divorce 02:12:49 Social Media, Movies & Ideals, Pornography vs Real Sexual Relationships 02:22:43 Revealing Flaws, Bravery, Prenups & Expectations, Money 02:37:49 Bravery, Vulnerability, Relationship Changes, Men vs Women, Marriage 02:47:11 Relationship Sacrifices, Men & Women; Prenups, Government 02:54:45 Life Milestones, Early vs Late Marriage, Navigating Challenges 03:01:38 Courtship Period & Marital Outcomes 03:10:12 Knowing Self & Partner, Vulnerability 03:16:58 "Postnup", Rekindling or Ending Relationships, Tool: Leave a Note 03:26:41 Heartbreak & Love, Divorce; Acknowledgements 03:34:45 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 May 2025 08:00:00 -0000 Contracts of Love & Money That Make or Break Relationships | James Sexton full 227 Scicomm Media Contracts of Love & Money That Make or Break Relationships | James Sexton My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations. We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes. This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 James Sexton 00:02:19 Divorce & Breakups, Men vs Women, Perception; Infidelity 00:12:04 Sponsors: Wealthfront & BetterHelp 00:14:41 Contracts, Business, Marriage Celebration, Prenups 00:26:24 Nesting; Prenups, Creating Rulesets 00:33:56 Prenups & Strengthening Marriage 00:38:19 Marriage Traditions; Divorce Rates, Religion 00:44:44 First vs Second Marriages, Love & Impermanence 00:50:09 Sponsors: AG1 & Our Place 00:53:53 Contracts, Relationships & Hard Conversations 01:02:37 Marriage & Underlying Problems, Love, Successful Marriages 01:16:27 Ideals, Social Media & Advertising, Simplicity, Dogs 01:27:33 Sponsor: Function 01:29:26 Intimacy, Tool: Early Framework for Hard Discussions 01:37:06 Prenup Consultation, Legal Defaults, Reasons for Marriage 01:47:37 Alimony, Prenups & Creating Rulesets, Yours, Mine & Ours, Adultery, Pets 02:02:30 Fond Memories & Ending Relationship, Pain, Divorce 02:12:49 Social Media, Movies & Ideals, Pornography vs Real Sexual Relationships 02:22:43 Revealing Flaws, Bravery, Prenups & Expectations, Money 02:37:49 Bravery, Vulnerability, Relationship Changes, Men vs Women, Marriage 02:47:11 Relationship Sacrifices, Men & Women; Prenups, Government 02:54:45 Life Milestones, Early vs Late Marriage, Navigating Challenges 03:01:38 Courtship Period & Marital Outcomes 03:10:12 Knowing Self & Partner, Vulnerability 03:16:58 "Postnup", Rekindling or Ending Relationships, Tool: Leave a Note 03:26:41 Heartbreak & Love, Divorce; Acknowledgements 03:34:45 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations.

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

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

Timestamps

00:00:00 James Sexton

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

00:12:04 Sponsors: Wealthfront & BetterHelp

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

00:26:24 Nesting; Prenups, Creating Rulesets

00:33:56 Prenups & Strengthening Marriage

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

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

00:50:09 Sponsors: AG1 & Our Place

00:53:53 Contracts, Relationships & Hard Conversations

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

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

01:27:33 Sponsor: Function

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

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

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

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

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

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

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

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

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

03:01:38 Courtship Period & Marital Outcomes

03:10:12 Knowing Self & Partner, Vulnerability

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

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

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

Disclaimer & Disclosures

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

]]> 13164 yes Essentials: How Smell, Taste & Pheromones Shape Behavior https://www.hubermanlab.com/episode/essentials-how-smell-taste-pheromones-shape-behavior In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people. I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds. Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Smell & Taste 00:02:04 Tears, Biological Response & Communication 00:05:16 Sponsor: AG1 00:07:16 Smell, Innate vs Learned Response, Memory 00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect 00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning 00:16:06 Tool: Increase Sense of Smell 00:16:51 Sponsor: LMNT 00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell 00:20:11 Traumatic Brain Injury & Olfactory Dysfunction 00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint 00:24:32 Taste Modalities & Functions; Taste & Digestive System 00:30:47 Sponsor: Our Place 00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication 00:38:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 May 2025 08:00:00 -0000 Essentials: How Smell, Taste & Pheromones Shape Behavior full Scicomm Media In this ⁠Huberman Lab Essentials⁠ episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people. In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people. I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds. Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Smell & Taste 00:02:04 Tears, Biological Response & Communication 00:05:16 Sponsor: AG1 00:07:16 Smell, Innate vs Learned Response, Memory 00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect 00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning 00:16:06 Tool: Increase Sense of Smell 00:16:51 Sponsor: LMNT 00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell 00:20:11 Traumatic Brain Injury & Olfactory Dysfunction 00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint 00:24:32 Taste Modalities & Functions; Taste & Digestive System 00:30:47 Sponsor: Our Place 00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication 00:38:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people.

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

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

00:02:04 Tears, Biological Response & Communication

00:05:16 Sponsor: AG1

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

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

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

00:16:06 Tool: Increase Sense of Smell

00:16:51 Sponsor: LMNT

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

00:20:11 Traumatic Brain Injury & Olfactory Dysfunction

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

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

00:30:47 Sponsor: Our Place

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

00:38:44 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2391 no What Pets Actually Want & Need | Dr. Karolina Westlund https://www.hubermanlab.com/episode/understand-what-pets-actually-want-need-dr-karolina-westlund My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them. We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com.huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Karolina Westlund 00:02:19 Students & Animal Species; Horses 00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication 00:12:42 Sponsors: Our Place & Eight Sleep 00:16:09 Dog Breeds & Domestication, Bulldogs 00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory 00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training 00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions 00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy 00:48:39 Sponsors: AG1 & Joovv 00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial 00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization 01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement 01:08:17 “Pee Mail” & Communication; Wolves, Domestication 01:11:54 Zoos, Conservation; Tigers 01:18:53 Sponsor: Function 01:20:41 Stalking; Birds, Parrots 01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Feeding & Challenge 01:31:01 Understanding & Choosing Dog for Your Lifestyle, Tool: Introducing Cats 01:34:27 Recognizing Self vs Other, Inbreeding Avoidance, Imprinting 01:40:51 Imprinting vs Attachment Bonds; Dogs, Weaning & Secure Attachment 01:48:36 Spaying & Neutering, Hormones, Tool: Neutering Alternatives 01:57:07 Humans as Animals, Tools, Cultural Learning 02:02:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Apr 2025 08:00:00 -0000 What Pets Actually Want & Need | Dr. Karolina Westlund full 226 Scicomm Media My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them. We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com.huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Karolina Westlund 00:02:19 Students & Animal Species; Horses 00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication 00:12:42 Sponsors: Our Place & Eight Sleep 00:16:09 Dog Breeds & Domestication, Bulldogs 00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory 00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training 00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions 00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy 00:48:39 Sponsors: AG1 & Joovv 00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial 00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization 01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement 01:08:17 “Pee Mail” & Communication; Wolves, Domestication 01:11:54 Zoos, Conservation; Tigers 01:18:53 Sponsor: Function 01:20:41 Stalking; Birds, Parrots 01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Feeding & Challenge 01:31:01 Understanding & Choosing Dog for Your Lifestyle, Tool: Introducing Cats 01:34:27 Recognizing Self vs Other, Inbreeding Avoidance, Imprinting 01:40:51 Imprinting vs Attachment Bonds; Dogs, Weaning & Secure Attachment 01:48:36 Spaying & Neutering, Hormones, Tool: Neutering Alternatives 01:57:07 Humans as Animals, Tools, Cultural Learning 02:02:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them.

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com.huberman

Our Place: https://fromourplace.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Karolina Westlund

00:02:19 Students & Animal Species; Horses

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

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

00:16:09 Dog Breeds & Domestication, Bulldogs

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

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

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

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

00:48:39 Sponsors: AG1 & Joovv

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

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

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

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

01:11:54 Zoos, Conservation; Tigers

01:18:53 Sponsor: Function

01:20:41 Stalking; Birds, Parrots

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 7598 no AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More https://www.hubermanlab.com/episode/ama-19-collagen-vs-whey-protein-creatine-smelling-salts-stimulants Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. You can access the transcript here. If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium. ROKA Wind Down™: https://www.roka.com/huberman Huberman Lab Essentials: https://go.hubermanlab.com/essentials Timestamps 00:00:00 Introduction 00:00:15 The Importance of Light Management for Sleep 00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 Conclusion In the full AMA episode, we cover: Creatine & Water Retention Creatine for Brain Health Creatine Use in Teenagers Safety & Effects of Smelling Salts Other Stimulants: Caffeine & Nicotine Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 25 Apr 2025 17:15:00 -0000 AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More bonus Scicomm Media Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. You can access the transcript here. If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium. ROKA Wind Down™: https://www.roka.com/huberman Huberman Lab Essentials: https://go.hubermanlab.com/essentials Timestamps 00:00:00 Introduction 00:00:15 The Importance of Light Management for Sleep 00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 Conclusion In the full AMA episode, we cover: Creatine & Water Retention Creatine for Brain Health Creatine Use in Teenagers Safety & Effects of Smelling Salts Other Stimulants: Caffeine & Nicotine Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.


If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. You can access the transcript here.


If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium.


ROKA Wind Down™: https://www.roka.com/huberman


Huberman Lab Essentials: https://go.hubermanlab.com/essentials


Timestamps

00:00:00 Introduction

00:00:15 The Importance of Light Management for Sleep

00:00:58 Huberman Lab Premium

00:01:33 Research Funding & Matching Donations

00:03:05 Subscription Details & Benefits

00:03:48 Protein Sources

00:05:18 Comparing Whey Protein, Bone Broth, & Collagen

00:10:08 Protein Intake Recommendations

00:14:22 Whey Protein & Skin Health

00:17:42 Conclusion


In the full AMA episode, we cover:


  • Creatine & Water Retention
  • Creatine for Brain Health
  • Creatine Use in Teenagers
  • Safety & Effects of Smelling Salts
  • Other Stimulants: Caffeine & Nicotine
  • Prescription Stimulants & Cognitive Enhancers


Disclaimer & Disclosures

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

]]> 1096 no Essentials: Protocols to Improve Vision & Eyesight https://www.hubermanlab.com/episode/essentials-protocols-to-improve-vision-eyesight In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 24 Apr 2025 08:00:00 -0000 Essentials: Protocols to Improve Vision & Eyesight full Scicomm Media In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health.

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Improve Vision

00:01:01 Eyes, Lens, Eyelashes

00:02:40 Retina, Photoreceptors & Brain

00:06:34 Eyesight & Subconscious Vision Effects

00:07:25 Sponsor: Eight Sleep

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

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

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

00:16:20 Sponsor: AG1

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

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

00:23:57 Hallucinations & Visual System

00:25:09 Sponsor: ROKA

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

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

00:30:23 Supplements, Lutein, Astaxanthin

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

Disclaimer & Disclosures

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

]]> 2091 no Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave https://www.hubermanlab.com/episode/tools-for-overcoming-substance-behavioral-addictions-ryan-soave My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Levels: https://levelshealth.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships 01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR) 01:38:54 Yoga Nidra & Authenticity, Breaking Patterns 01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork 01:52:53 Sponsor: Waking Up 01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness 02:02:23 Gambling, Kids & Susceptibility 02:08:58 Transmuting Energy, Running, Dopamine, Feelings 02:15:41 Cocaine, Amphetamine, Stimulant Addiction 02:18:21 Overcoming Porn Addiction, Shame 02:30:03 Struggle, “Discomfort Appetite” 02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA 02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle 02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress? 02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations 02:59:56 Helping Someone With Addiction 03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Apr 2025 08:00:00 -0000 Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave full 225 Scicomm Media My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Levels: https://levelshealth.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships 01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR) 01:38:54 Yoga Nidra & Authenticity, Breaking Patterns 01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork 01:52:53 Sponsor: Waking Up 01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness 02:02:23 Gambling, Kids & Susceptibility 02:08:58 Transmuting Energy, Running, Dopamine, Feelings 02:15:41 Cocaine, Amphetamine, Stimulant Addiction 02:18:21 Overcoming Porn Addiction, Shame 02:30:03 Struggle, “Discomfort Appetite” 02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA 02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle 02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress? 02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations 02:59:56 Helping Someone With Addiction 03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Levels: https://levelshealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

00:00:00 Ryan Soave

00:01:32 Addiction, Addictive Behaviors, Relief

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

00:13:33 Sponsors: BetterHelp & Levels

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

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

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

00:40:03 Sponsors: AG1 & LMNT

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

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

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

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

01:08:39 Emotional Weather Map, Navigating Life

01:10:16 Sponsor: Function

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

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

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

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

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

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

01:52:53 Sponsor: Waking Up

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

02:02:23 Gambling, Kids & Susceptibility

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

02:15:41 Cocaine, Amphetamine, Stimulant Addiction

02:18:21 Overcoming Porn Addiction, Shame

02:30:03 Struggle, “Discomfort Appetite”

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

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

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

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

02:59:56 Helping Someone With Addiction

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

Disclaimer & Disclosures

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

]]> 11327 no Essentials: How to Build Endurance https://www.hubermanlab.com/episode/essentials-how-to-build-endurance In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 17 Apr 2025 08:00:00 -0000 Essentials: How to Build Endurance full Scicomm Media In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Build Endurance

00:00:50 Energy Sources, ATP, Oxygen

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

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

00:10:35 Sponsor: AG1

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

00:19:10 Sponsors: LMNT & Eight Sleep

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

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

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

00:35:30 Sponsor: Function

00:37:26 Brain & Body Adaptations, Heart

00:40:40 Hydration, Tool: Galpin Equation

00:42:21 Supplements, Stimulants, Magnesium Malate

00:43:11 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2652 no How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman https://www.hubermanlab.com/episode/how-to-improve-your-vitality-heal-from-disease-dr-mark-hyman My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Mark Hyman 00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine 00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease 00:12:19 Sponsors: Joovv & Eight Sleep 00:15:06 Wholistic View of Body, Root Causes 00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods 00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise 00:36:27 Sponsors: Function & ROKA 00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach 00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12 00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition 01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods 01:09:03 Food Industrialization, Processed Foods 01:14:23 Sponsor: AG1 01:16:18 Declining American Health & Nutrition, Politics, MAHA 01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS) 01:29:25 SNAP Program & Soda, Food Industry & Lobbying 01:36:58 Big Food, Company Consolidation, Nutrition Labels 01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet 01:51:29 Cancer, Diets & Alcohol 01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization 02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC) 02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals 02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber 02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling 02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease 02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells 02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Apr 2025 08:00:00 -0000 How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman full 224 Scicomm Media My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Mark Hyman 00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine 00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease 00:12:19 Sponsors: Joovv & Eight Sleep 00:15:06 Wholistic View of Body, Root Causes 00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods 00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise 00:36:27 Sponsors: Function & ROKA 00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach 00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12 00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition 01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods 01:09:03 Food Industrialization, Processed Foods 01:14:23 Sponsor: AG1 01:16:18 Declining American Health & Nutrition, Politics, MAHA 01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS) 01:29:25 SNAP Program & Soda, Food Industry & Lobbying 01:36:58 Big Food, Company Consolidation, Nutrition Labels 01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet 01:51:29 Cancer, Diets & Alcohol 01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization 02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC) 02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals 02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber 02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling 02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease 02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells 02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Dr. Mark Hyman

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

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

00:12:19 Sponsors: Joovv & Eight Sleep

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

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

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

00:36:27 Sponsors: Function & ROKA

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

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

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

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

01:09:03 Food Industrialization, Processed Foods

01:14:23 Sponsor: AG1

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

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

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

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

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

01:51:29 Cancer, Diets & Alcohol

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 9815 no Essentials: Build Muscle Size, Increase Strength & Improve Recovery https://www.hubermanlab.com/episode/essentials-build-muscle-size-increase-strength-improve-recovery In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Timestamps 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Sponsors: Eight Sleep & LMNT 00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights? 00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength 00:15:55 Sponsor: AG1 00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength 00:24:29 Sponsor: Function 00:26:16 Testing for Recovery, Carbon Dioxide Tolerance 00:29:20 Ice Bath Timing; NSAIDs & Exercise 00:30:34 Salt & Electrolytes; Creatine; Leucine Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 10 Apr 2025 08:00:00 -0000 Essentials: Build Muscle Size, Increase Strength & Improve Recovery full Scicomm Media In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Timestamps 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Sponsors: Eight Sleep & LMNT 00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights? 00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength 00:15:55 Sponsor: AG1 00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength 00:24:29 Sponsor: Function 00:26:16 Testing for Recovery, Carbon Dioxide Tolerance 00:29:20 Ice Bath Timing; NSAIDs & Exercise 00:30:34 Salt & Electrolytes; Creatine; Leucine Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

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

Timestamps

00:00:00 Huberman Lab Essentials; Muscle

00:02:02 Muscle & Nervous System

00:03:24 Sponsors: Eight Sleep & LMNT

00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?

00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)

00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength

00:15:55 Sponsor: AG1

00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest

00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength

00:24:29 Sponsor: Function

00:26:16 Testing for Recovery, Carbon Dioxide Tolerance

00:29:20 Ice Bath Timing; NSAIDs & Exercise

00:30:34 Salt & Electrolytes; Creatine; Leucine

Disclaimer & Disclosures

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

]]> 2060 no How to Find & Be a Great Romantic Partner | Lori Gottlieb https://www.hubermanlab.com/episode/how-to-find-be-a-great-romantic-partner-lori-gottlieb My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Lori Gottlieb 00:02:01 Patient & First Question; Talked Out of Feelings 00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective 00:10:04 Sponsors: Helix Sleep & BetterHelp 00:12:36 Relationships, Childhood & Unfinished Business 00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy 00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks? 00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance 00:47:27 Sponsors: AG1 & David Protein 00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm 00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing 01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings 01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text 01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability 01:15:38 Sponsor: LMNT 01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions 01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation 01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency 01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward 01:46:42 Relationship Breakups, Daily World & Loss 01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison 02:01:13 Infidelity, What If vs What Is, Attention & Appreciation 02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety 02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History 02:20:30 Romantic Relationships & Teens, Social Media, Privacy 02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness 02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities 02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions 02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds 02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses 02:59:04 Young Men, Masculinity, Confusion 03:07:03 Grief, Making Sense of Loss 03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life 03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Apr 2025 08:00:00 -0000 How to Find & Be a Great Romantic Partner | Lori Gottlieb full 223 Scicomm Media My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Lori Gottlieb 00:02:01 Patient & First Question; Talked Out of Feelings 00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective 00:10:04 Sponsors: Helix Sleep & BetterHelp 00:12:36 Relationships, Childhood & Unfinished Business 00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy 00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks? 00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance 00:47:27 Sponsors: AG1 & David Protein 00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm 00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing 01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings 01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text 01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability 01:15:38 Sponsor: LMNT 01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions 01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation 01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency 01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward 01:46:42 Relationship Breakups, Daily World & Loss 01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison 02:01:13 Infidelity, What If vs What Is, Attention & Appreciation 02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety 02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History 02:20:30 Romantic Relationships & Teens, Social Media, Privacy 02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness 02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities 02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions 02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds 02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses 02:59:04 Young Men, Masculinity, Confusion 03:07:03 Grief, Making Sense of Loss 03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life 03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Lori Gottlieb

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

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

00:10:04 Sponsors: Helix Sleep & BetterHelp

00:12:36 Relationships, Childhood & Unfinished Business

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

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

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

00:47:27 Sponsors: AG1 & David Protein

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

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

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

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

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

01:15:38 Sponsor: LMNT

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

02:59:04 Young Men, Masculinity, Confusion

03:07:03 Grief, Making Sense of Loss

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

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

Disclaimer & Disclosures

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

]]> 12253 no Essentials: Lose Fat With Science-Based Tools https://www.hubermanlab.com/episode/essentials-lose-fat-with-science-based-tools In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 03 Apr 2025 08:00:00 -0000 Essentials: Lose Fat With Science-Based Tools full Scicomm Media In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Fat Loss

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

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

00:06:31 Sponsor: David

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

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

00:14:42 Tool: Deliberate Cold Exposure Protocol

00:16:43 Sponsor: AG1

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

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

00:27:18 Sponsor: LMNT

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

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

00:33:16 Berberine, Metformin, Insulin

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

00:35:52 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2284 no Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer https://www.hubermanlab.com/episode/transform-your-mental-health-with-diet-lifestyle-dr-chris-palmer My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Chris Palmer 00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk 00:10:46 Sponsors: Our Place & LMNT 00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism 00:22:20 Mitochondrial Functions, Stress Response, Mental Health 00:31:09 Sponsors: AG1 & Eight Sleep 00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine 00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol 00:45:47 Nicotine; Substance Use, Metabolic Health & Disease 00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders 00:59:18 Sponsor: Function 01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS 01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding 01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar 01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism 01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting 01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction 01:46:55 Creatine & Mitochondrial Health 01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome 02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use 02:11:14 Vitamin Deficiencies, Iron Deficiency 02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders 02:24:48 Mental Illness & Root Causes 02:29:02 Vaccines, Inflammation, Mitochondria, Autism 02:39:17 Neurodevelopmental Disorder Onset & Follow-Up 02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes 02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers 02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH) 03:02:59 Future Directions, Bridging Mental & Physical Health 03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 31 Mar 2025 08:00:00 -0000 Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer full 222 Scicomm Media My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Chris Palmer 00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk 00:10:46 Sponsors: Our Place & LMNT 00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism 00:22:20 Mitochondrial Functions, Stress Response, Mental Health 00:31:09 Sponsors: AG1 & Eight Sleep 00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine 00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol 00:45:47 Nicotine; Substance Use, Metabolic Health & Disease 00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders 00:59:18 Sponsor: Function 01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS 01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding 01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar 01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism 01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting 01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction 01:46:55 Creatine & Mitochondrial Health 01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome 02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use 02:11:14 Vitamin Deficiencies, Iron Deficiency 02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders 02:24:48 Mental Illness & Root Causes 02:29:02 Vaccines, Inflammation, Mitochondria, Autism 02:39:17 Neurodevelopmental Disorder Onset & Follow-Up 02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes 02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers 02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH) 03:02:59 Future Directions, Bridging Mental & Physical Health 03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Chris Palmer

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

00:10:46 Sponsors: Our Place & LMNT

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

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

00:31:09 Sponsors: AG1 & Eight Sleep

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

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

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

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

00:59:18 Sponsor: Function

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

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

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

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

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

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

01:46:55 Creatine & Mitochondrial Health

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

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

02:11:14 Vitamin Deficiencies, Iron Deficiency

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

02:24:48 Mental Illness & Root Causes

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 11597 no Essentials: How to Learn Skills Faster https://www.hubermanlab.com/episode/essentials-how-to-learn-skills-faster In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/lmnt Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning Motor Skills 00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus 00:03:58 Sponsor: LMNT 00:05:15 Skills & Realistic Expectations, Super Mario Effect 00:09:34 Tube Test & Brain, Tool: Increase Repetitions 00:12:19 Importance of Errors, Framing Effect, Neuroplasticity 00:14:39 Sponsor: AG1 00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning 00:19:44 Movement Speed, Ultra-Slow Movements 00:21:49 Skill Proficiency & Errors, Tool: Metronoming 00:24:16 Sponsor: Mateina 00:25:42 Mental Rehearsal & Limits, Tool: Visualization 00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine 00:32:14 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Mar 2025 08:00:00 -0000 Essentials: How to Learn Skills Faster full Scicomm Media In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/lmnt Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning Motor Skills 00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus 00:03:58 Sponsor: LMNT 00:05:15 Skills & Realistic Expectations, Super Mario Effect 00:09:34 Tube Test & Brain, Tool: Increase Repetitions 00:12:19 Importance of Errors, Framing Effect, Neuroplasticity 00:14:39 Sponsor: AG1 00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning 00:19:44 Movement Speed, Ultra-Slow Movements 00:21:49 Skill Proficiency & Errors, Tool: Metronoming 00:24:16 Sponsor: Mateina 00:25:42 Mental Rehearsal & Limits, Tool: Visualization 00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine 00:32:14 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.

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

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

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/lmnt

Mateina: https://drinkmateina.com/huberman

Timestamps

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

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

00:03:58 Sponsor: LMNT

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

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

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

00:14:39 Sponsor: AG1

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

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

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

00:24:16 Sponsor: Mateina

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

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

00:32:14 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2066 no How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman https://www.hubermanlab.com/episode/how-to-improve-your-teeth-oral-microbiome-for-brain-body-health-dr-staci-whitman My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health. Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer. This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Staci Whitman 00:02:04 Oral Health & Oral Microbiome 00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores 00:08:45 Sponsors: Eight Sleep & BetterHelp 00:11:38 Cavities & Teeth De-/Remineralization, Fluoride 00:19:14 Cavities, Tool: Meal Frequency, Fasting 00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet 00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing 00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics 00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath 00:39:54 Sponsors: AG1 & Joovv 00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing 00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues 00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders 01:00:42 Gum Health, Flossing; Sexual Health 01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky 01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding 01:11:28 Sponsor: Function 01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer 01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma 01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening 01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome 01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues 01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities 01:59:51 Sponsor: LMNT 02:01:07 Water Fluoridation & Levels 02:04:52 Oral Health & Fertility 02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals 02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel 02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth 02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing 02:27:09 Tongue Tie, Chewing & Speech Function, Intervention 02:32:27 Red Light Therapy, Peptides & Exosomes 02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants 02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance 02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping 02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Mar 2025 08:00:00 -0000 How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman full 221 Scicomm Media My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health. Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer. This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Staci Whitman 00:02:04 Oral Health & Oral Microbiome 00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores 00:08:45 Sponsors: Eight Sleep & BetterHelp 00:11:38 Cavities & Teeth De-/Remineralization, Fluoride 00:19:14 Cavities, Tool: Meal Frequency, Fasting 00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet 00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing 00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics 00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath 00:39:54 Sponsors: AG1 & Joovv 00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing 00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues 00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders 01:00:42 Gum Health, Flossing; Sexual Health 01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky 01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding 01:11:28 Sponsor: Function 01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer 01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma 01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening 01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome 01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues 01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities 01:59:51 Sponsor: LMNT 02:01:07 Water Fluoridation & Levels 02:04:52 Oral Health & Fertility 02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals 02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel 02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth 02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing 02:27:09 Tongue Tie, Chewing & Speech Function, Intervention 02:32:27 Red Light Therapy, Peptides & Exosomes 02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants 02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance 02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping 02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.

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

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

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Staci Whitman

00:02:04 Oral Health & Oral Microbiome

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

00:08:45 Sponsors: Eight Sleep & BetterHelp

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

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

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

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

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

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

00:39:54 Sponsors: AG1 & Joovv

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

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

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

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

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

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

01:11:28 Sponsor: Function

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

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

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

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

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

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

01:59:51 Sponsor: LMNT

02:01:07 Water Fluoridation & Levels

02:04:52 Oral Health & Fertility

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

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

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 10501 no Essentials: Supercharge Exercise Performance & Recovery with Cooling https://www.hubermanlab.com/episode/essentials-supercharge-exercise-performance-recovery-with-cooling In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Sponsor: AG1 00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:06:42 Elevated Heat & Performance Barrier 00:08:26 Regulating Temperature, Glabrous Skin, “AVAs” 00:12:20 Sponsor: Eight Sleep 00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling 00:17:21 Endurance, Temperature & Willpower 00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:24:23 Sponsor: Function 00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:29:31 NSAIDs (Tylenol) & Training 00:31:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Mar 2025 08:00:00 -0000 Essentials: Supercharge Exercise Performance & Recovery with Cooling full Scicomm Media In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Sponsor: AG1 00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:06:42 Elevated Heat & Performance Barrier 00:08:26 Regulating Temperature, Glabrous Skin, “AVAs” 00:12:20 Sponsor: Eight Sleep 00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling 00:17:21 Endurance, Temperature & Willpower 00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:24:23 Sponsor: Function 00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:29:31 NSAIDs (Tylenol) & Training 00:31:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.

I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature

00:03:03 Sponsor: AG1

00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation

00:06:42 Elevated Heat & Performance Barrier

00:08:26 Regulating Temperature, Glabrous Skin, “AVAs”

00:12:20 Sponsor: Eight Sleep

00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling

00:17:21 Endurance, Temperature & Willpower

00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature

00:24:23 Sponsor: Function

00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery

00:29:31 NSAIDs (Tylenol) & Training

00:31:56 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 1999 no How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan https://www.hubermanlab.com/episode/how-to-increase-your-speed-mobility-longevity-with-plyometrics-sprinting-stuart-mcmillan My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health. We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities. Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberan Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Stuart McMillan 00:02:27 Running, Sprinting, Event Distances 00:09:01 Sponsors: Our Place & Wealthfront 00:12:13 Natural Sprinters, Kids, Sports Specialization 00:17:00 Athletes, Identity, Race Selection 00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact 00:30:35 Visual Focus, Body Position, Running, Lifting Weights 00:36:00 Tool: Skipping & Benefits 00:42:18 Sponsors: AG1 & Helix Sleep 00:45:01 Tools: Skipping, Beginners, Jogging Incorporation 00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude 00:53:03 Concentric & Eccentric Phases, Running 00:55:32 Transitioning to Striding, Posture, Center of Mass 01:03:11 Older Adults, Eccentric Control, Tool: Skipping 01:08:00 Naming Importance & Public Health; Skipping, Plyometrics 01:12:18 Sponsor: Function 01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture 01:22:27 Expression Through Movement, Playfulness, Confidence 01:28:53 Being Yourself, Expression, Essence & Movement 01:36:39 Connecting with Movement, Building Cues, Mood Words 01:45:05 Pressure & Peace; Exercise, Movement & Age 01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries 02:00:25 White & Black Athletes, Genetics, Environment 02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension 02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment 02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization 02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching 02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation 02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 02:52:14 Single Physical Metric & Sprinting; Pressure & Peace 02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Mar 2025 08:00:00 -0000 How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan full 220 Scicomm Media My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health. We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities. Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberan Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Stuart McMillan 00:02:27 Running, Sprinting, Event Distances 00:09:01 Sponsors: Our Place & Wealthfront 00:12:13 Natural Sprinters, Kids, Sports Specialization 00:17:00 Athletes, Identity, Race Selection 00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact 00:30:35 Visual Focus, Body Position, Running, Lifting Weights 00:36:00 Tool: Skipping & Benefits 00:42:18 Sponsors: AG1 & Helix Sleep 00:45:01 Tools: Skipping, Beginners, Jogging Incorporation 00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude 00:53:03 Concentric & Eccentric Phases, Running 00:55:32 Transitioning to Striding, Posture, Center of Mass 01:03:11 Older Adults, Eccentric Control, Tool: Skipping 01:08:00 Naming Importance & Public Health; Skipping, Plyometrics 01:12:18 Sponsor: Function 01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture 01:22:27 Expression Through Movement, Playfulness, Confidence 01:28:53 Being Yourself, Expression, Essence & Movement 01:36:39 Connecting with Movement, Building Cues, Mood Words 01:45:05 Pressure & Peace; Exercise, Movement & Age 01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries 02:00:25 White & Black Athletes, Genetics, Environment 02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension 02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment 02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization 02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching 02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation 02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 02:52:14 Single Physical Metric & Sprinting; Pressure & Peace 02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

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

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

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

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Stuart McMillan

00:02:27 Running, Sprinting, Event Distances

00:09:01 Sponsors: Our Place & Wealthfront

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

00:17:00 Athletes, Identity, Race Selection

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

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

00:36:00 Tool: Skipping & Benefits

00:42:18 Sponsors: AG1 & Helix Sleep

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

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

00:53:03 Concentric & Eccentric Phases, Running

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

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

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

01:12:18 Sponsor: Function

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

]]> 10881 no Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline https://www.hubermanlab.com/episode/essentials-boost-your-energy-immune-system-with-cortisol-adrenaline In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Immunity & Energy 00:01:34 Cortisol, Epinephrine (Adrenaline) 00:03:32 Sponsors: BetterHelp & LMNT 00:06:03 Cortisol & Epinephrine Biology 00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure 00:10:07 Daytime Stress, Learning & Cortisol 00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT 00:16:23 Sponsor: AG1 00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System 00:21:29 Brief Stressors & Immune System 00:25:12 Sponsor: Function 00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice 00:29:18 Stress & Gray Hair? 00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin 00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting 00:34:15 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Mar 2025 08:00:00 -0000 Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline full Scicomm Media In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Immunity & Energy 00:01:34 Cortisol, Epinephrine (Adrenaline) 00:03:32 Sponsors: BetterHelp & LMNT 00:06:03 Cortisol & Epinephrine Biology 00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure 00:10:07 Daytime Stress, Learning & Cortisol 00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT 00:16:23 Sponsor: AG1 00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System 00:21:29 Brief Stressors & Immune System 00:25:12 Sponsor: Function 00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice 00:29:18 Stress & Gray Hair? 00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin 00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting 00:34:15 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

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

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

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

00:01:34 Cortisol, Epinephrine (Adrenaline)

00:03:32 Sponsors: BetterHelp & LMNT

00:06:03 Cortisol & Epinephrine Biology

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

00:10:07 Daytime Stress, Learning & Cortisol

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

00:16:23 Sponsor: AG1

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

00:21:29 Brief Stressors & Immune System

00:25:12 Sponsor: Function

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

00:29:18 Stress & Gray Hair?

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

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

00:34:15 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2168 no Improve Focus With Behavioral Tools & Medication for ADHD | Dr. John Kruse https://www.hubermanlab.com/episode/improve-focus-with-behavioral-tools-medication-for-adhd-john-kruse My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Dr. John Kruse 00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD) 00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses 00:11:43 Sponsors: Eight Sleep & Joovv 00:14:26 ADHD, Interest & Careers 00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect 00:27:39 Hyperfocus, Flow States 00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule 00:41:06 Sponsor: AG1 00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep 00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing 00:52:30 Nighttime Waking Up; Cyclic Sighing 00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus 01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks 01:16:46 Sponsor: LMNT 01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk? 01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis 01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine 01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA 01:49:38 Sponsor: Mateina 01:51:04 Gut Microbiome 01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System 01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction 02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe 02:10:13 Modafinil, History & Forms, Dependence 02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse 02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy 02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Mar 2025 08:00:00 -0000 Improve Focus With Behavioral Tools & Medication for ADHD | Dr. John Kruse full 219 Scicomm Media My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Dr. John Kruse 00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD) 00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses 00:11:43 Sponsors: Eight Sleep & Joovv 00:14:26 ADHD, Interest & Careers 00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect 00:27:39 Hyperfocus, Flow States 00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule 00:41:06 Sponsor: AG1 00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep 00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing 00:52:30 Nighttime Waking Up; Cyclic Sighing 00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus 01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks 01:16:46 Sponsor: LMNT 01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk? 01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis 01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine 01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA 01:49:38 Sponsor: Mateina 01:51:04 Gut Microbiome 01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System 01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction 02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe 02:10:13 Modafinil, History & Forms, Dependence 02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse 02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy 02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 Dr. John Kruse

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

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

00:11:43 Sponsors: Eight Sleep & Joovv

00:14:26 ADHD, Interest & Careers

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

00:27:39 Hyperfocus, Flow States

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

00:41:06 Sponsor: AG1

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

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

00:52:30 Nighttime Waking Up; Cyclic Sighing

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

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

01:16:46 Sponsor: LMNT

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

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

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

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

01:49:38 Sponsor: Mateina

01:51:04 Gut Microbiome

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 9500 no Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone https://www.hubermanlab.com/episode/essentials-how-to-control-your-metabolism-by-thyroid-growth-hormone In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones & Metabolism 00:01:41 Hypothalamus, Pituitary, Thyroid 00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine 00:07:55 Sponsor: Eight Sleep 00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders 00:11:45 Growth Hormone Functions, Prescription Growth Hormone 00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting 00:16:07 Growth Hormone Release, Tool: Meditation 00:18:21 Sponsor: AG1 00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down 00:22:04 Growth Hormone Supplements, Arginine 00:24:07 Offsetting Age-Related Growth Hormone Decline 00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol 00:29:23 Sponsor: David Protein 00:30:38 Peptides, Sermorelin, Secretagogues, Risk 00:33:26 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Mar 2025 09:00:00 -0000 Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone full Scicomm Media In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones & Metabolism 00:01:41 Hypothalamus, Pituitary, Thyroid 00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine 00:07:55 Sponsor: Eight Sleep 00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders 00:11:45 Growth Hormone Functions, Prescription Growth Hormone 00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting 00:16:07 Growth Hormone Release, Tool: Meditation 00:18:21 Sponsor: AG1 00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down 00:22:04 Growth Hormone Supplements, Arginine 00:24:07 Offsetting Age-Related Growth Hormone Decline 00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol 00:29:23 Sponsor: David Protein 00:30:38 Peptides, Sermorelin, Secretagogues, Risk 00:33:26 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health.

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

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

Timestamps

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

00:01:41 Hypothalamus, Pituitary, Thyroid

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

00:07:55 Sponsor: Eight Sleep

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

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

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

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

00:18:21 Sponsor: AG1

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

00:22:04 Growth Hormone Supplements, Arginine

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

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

00:29:23 Sponsor: David Protein

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

00:33:26 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2114 no How to Achieve Inner Peace & Healing | Dr. Richard Schwartz https://www.hubermanlab.com/episode/how-to-achieve-inner-peace-healing-dr-richard-schwartz My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman Wealthfront**: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Richard Schwartz 00:02:11 Internal Family Systems (IFS), Self & Parts 00:07:23 Sponsors: BetterHelp & David Protein 00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters 00:15:32 Frustration & Anger, Surrender & Perspective 00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts 00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors 00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self 00:46:41 Sponsors: AG1 & Wealthfront 00:49:24 IFS Therapy, Self-Exploration 00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens 01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity 01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions 01:11:18 Early Morning, Breathwork, Exiles & Healing 01:13:53 Sponsor: Function 01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion 01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship 01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self 01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors 01:39:30 Writing, Forming New Relationships with Parts, Leading with Self 01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors 01:48:37 Overworking, Fear, Mortality 01:54:35 Technology & Distraction, Exiles, Worthlessness 01:58:58 Psychiatry, Medicine, New Ideas 02:02:58 Culture & Expanding Problems, Activism & Self 02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Mar 2025 09:00:00 -0000 How to Achieve Inner Peace & Healing | Dr. Richard Schwartz full 218 Scicomm Media My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman Wealthfront**: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Richard Schwartz 00:02:11 Internal Family Systems (IFS), Self & Parts 00:07:23 Sponsors: BetterHelp & David Protein 00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters 00:15:32 Frustration & Anger, Surrender & Perspective 00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts 00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors 00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self 00:46:41 Sponsors: AG1 & Wealthfront 00:49:24 IFS Therapy, Self-Exploration 00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens 01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity 01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions 01:11:18 Early Morning, Breathwork, Exiles & Healing 01:13:53 Sponsor: Function 01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion 01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship 01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self 01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors 01:39:30 Writing, Forming New Relationships with Parts, Leading with Self 01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors 01:48:37 Overworking, Fear, Mortality 01:54:35 Technology & Distraction, Exiles, Worthlessness 01:58:58 Psychiatry, Medicine, New Ideas 02:02:58 Culture & Expanding Problems, Activism & Self 02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

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

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Richard Schwartz

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

00:07:23 Sponsors: BetterHelp & David Protein

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

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

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

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

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

00:46:41 Sponsors: AG1 & Wealthfront

00:49:24 IFS Therapy, Self-Exploration

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

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

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

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

01:13:53 Sponsor: Function

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

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

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

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

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

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

01:48:37 Overworking, Fear, Mortality

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

01:58:58 Psychiatry, Medicine, New Ideas

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

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

Disclaimer & Disclosures

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

]]> 8003 no Essentials: How to Control Hunger, Eating & Satiety https://www.hubermanlab.com/episode/essentials-how-to-control-hunger-eating-satiety In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite. I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Mateina: https://drinkmateina.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hunger & Appetite 00:00:56 Hunger, Hypothalamus, Cortex & Mouth 00:04:46 Sponsor: David Protein 00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing 00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite 00:13:26 Sponsor: AG1 00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals 00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes 00:22:16 Sponsor: Mateina 00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose 00:27:26 Tool: Exercise & Stable Blood Sugar 00:29:38 Metformin, Ketogenic Diet, Blood Glucose 00:31:59 Sponsor: LMNT 00:33:16 Diabetes, Urine & Blood Sugar 00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite 00:38:49 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Feb 2025 09:00:00 -0000 Essentials: How to Control Hunger, Eating & Satiety full Scicomm Media In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite. In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite. I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Mateina: https://drinkmateina.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hunger & Appetite 00:00:56 Hunger, Hypothalamus, Cortex & Mouth 00:04:46 Sponsor: David Protein 00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing 00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite 00:13:26 Sponsor: AG1 00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals 00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes 00:22:16 Sponsor: Mateina 00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose 00:27:26 Tool: Exercise & Stable Blood Sugar 00:29:38 Metformin, Ketogenic Diet, Blood Glucose 00:31:59 Sponsor: LMNT 00:33:16 Diabetes, Urine & Blood Sugar 00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite 00:38:49 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.

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

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

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

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

00:04:46 Sponsor: David Protein

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

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

00:13:26 Sponsor: AG1

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

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

00:22:16 Sponsor: Mateina

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

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

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

00:31:59 Sponsor: LMNT

00:33:16 Diabetes, Urine & Blood Sugar

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

00:38:49 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2395 no How to Enhance Your Immune System | Dr. Roger Seheult https://www.hubermanlab.com/episode/how-to-enhance-your-immune-system-dr-roger-seheult My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut. Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses. Read the episode show notes at hubermanlab.com. Sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Dr. Roger Seheult 00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART 00:08:03 Sponsors: Joovv & Eight Sleep 00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin 00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals 00:26:38 Infrared Light, Green Spaces, Health & Mortality 00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease 00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure 00:41:01 Sponsors: AG1 & LMNT 00:43:32 Sunlight, Incidence of Influenza or COVID 00:48:41 Tools: Sunlight Exposure Duration, Winter Months 00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction 00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals 01:11:33 Sponsor: Function 01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis 01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light 01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks? 01:38:13 Masks?, Flu; Handwashing 01:42:16 Sponsor: Our Place 01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy 01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System 01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells 02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid 02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms 02:25:25 Zinc Supplementation, Copper; Exogenous Interferon 02:28:40 Eucalyptus Oil, Inhalation 02:32:22 Air, Smoking, Vaping, Nicotine Gum 02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors 02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem 02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight 03:00:43 Covid & Varied Severity, Smell Loss Recovery 03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised 03:11:46 Trust, Spirituality, Community, Faith; Forgiveness 03:19:46 Hospital Admission, Tool: Asking Questions 03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Feb 2025 09:00:00 -0000 How to Enhance Your Immune System | Dr. Roger Seheult full 217 Scicomm Media My guest is Dr. Roger Seheult, MD, a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut. Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses. Read the episode show notes at hubermanlab.com. Sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Dr. Roger Seheult 00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART 00:08:03 Sponsors: Joovv & Eight Sleep 00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin 00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals 00:26:38 Infrared Light, Green Spaces, Health & Mortality 00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease 00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure 00:41:01 Sponsors: AG1 & LMNT 00:43:32 Sunlight, Incidence of Influenza or COVID 00:48:41 Tools: Sunlight Exposure Duration, Winter Months 00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction 00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals 01:11:33 Sponsor: Function 01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis 01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light 01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks? 01:38:13 Masks?, Flu; Handwashing 01:42:16 Sponsor: Our Place 01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy 01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System 01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells 02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid 02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms 02:25:25 Zinc Supplementation, Copper; Exogenous Interferon 02:28:40 Eucalyptus Oil, Inhalation 02:32:22 Air, Smoking, Vaping, Nicotine Gum 02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors 02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem 02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight 03:00:43 Covid & Varied Severity, Smell Loss Recovery 03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised 03:11:46 Trust, Spirituality, Community, Faith; Forgiveness 03:19:46 Hospital Admission, Tool: Asking Questions 03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.

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

Read the episode show notes at hubermanlab.com.

Sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

00:00:00 Dr. Roger Seheult

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

00:08:03 Sponsors: Joovv & Eight Sleep

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

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

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

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

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

00:41:01 Sponsors: AG1 & LMNT

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

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

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

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

01:11:33 Sponsor: Function

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

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

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

01:38:13 Masks?, Flu; Handwashing

01:42:16 Sponsor: Our Place

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

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

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

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

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

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

02:28:40 Eucalyptus Oil, Inhalation

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

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

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

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

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

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

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

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

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

Disclaimer & Disclosures

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

]]> 12507 no Essentials: How to Optimize Testosterone & Estrogen https://www.hubermanlab.com/episode/essentials-how-to-optimize-testosterone-estrogen In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels. Read the show notes for this episode at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones 00:01:15 Testosterone & Estrogen Sources & Age, Adrenals 00:03:34 Sponsor: Eight Sleep 00:05:05 Competition, Males & Testosterone; Dopamine 00:09:27 Testosterone Decreases, Expectant Fathers, Illness 00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing 00:15:57 Sponsor: AG1 00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior  00:19:31 Heat, Cold & Hormone Levels 00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order 00:23:26 Estrogen, Menopause, Hormone Therapy 00:25:07 Sponsor: Function 00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk 00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests 00:36:00 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 20 Feb 2025 09:00:00 -0000 Essentials: How to Optimize Testosterone & Estrogen full Scicomm Media In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels. Read the show notes for this episode at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones 00:01:15 Testosterone & Estrogen Sources & Age, Adrenals 00:03:34 Sponsor: Eight Sleep 00:05:05 Competition, Males & Testosterone; Dopamine 00:09:27 Testosterone Decreases, Expectant Fathers, Illness 00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing 00:15:57 Sponsor: AG1 00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior  00:19:31 Heat, Cold & Hormone Levels 00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order 00:23:26 Estrogen, Menopause, Hormone Therapy 00:25:07 Sponsor: Function 00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk 00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests 00:36:00 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being.

I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels.

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

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hormones

00:01:15 Testosterone & Estrogen Sources & Age, Adrenals

00:03:34 Sponsor: Eight Sleep

00:05:05 Competition, Males & Testosterone; Dopamine

00:09:27 Testosterone Decreases, Expectant Fathers, Illness

00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing

00:15:57 Sponsor: AG1

00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior 

00:19:31 Heat, Cold & Hormone Levels

00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order

00:23:26 Estrogen, Menopause, Hormone Therapy

00:25:07 Sponsor: Function

00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk

00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests

00:36:00 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2222 no How to Make Better Decisions | Dr. Michael Platt https://www.hubermanlab.com/episode/how-hormones-status-shape-our-values-decisions-dr-michael-platt My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention. Read the full show notes for this episode at hubermanlab.com. Sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Michael Platt 00:02:12 Humans, Old World Primates & Decision-Making; Swiss Army Knife Analogy 00:07:52 Sponsors: Our Place & Wealthfront 00:11:01 Attention Allocation, Resource Foraging 00:16:40 Social Media; Marginal Value Theorem, Distraction 00:22:22 Tool: Remove Phone from Room; Attention & Urgency 00:25:23 Tool: Self Conversation; Visual Input, Attention as a Skill 00:29:29 Warming-Up Focus, Tool: Visual Aperture & Attention 00:38:57 Sponsor: AG1 00:40:13 Control of Attention, Tool: Changing Environment 00:44:07 Attention Continuum, Professions, Measuring Business Skill with Neuroscience 00:53:06 Theory of Mind, Covert Attention, Attentional Spotlights 01:00:05 Primates, Hormone Status, Brain Size, Monogamy 01:09:31 Monkeys, Neuronal Multiplexing & Context; Equitable Relationships 01:20:05 Sponsor: BetterHelp 01:21:11 Relationships, Power Dynamics, Neuroethology 01:29:34 Humans, Females & Hormone Status; Monkeys, Social Images, Hormones 01:38:03 Humans, Attractiveness, Value-Based Decision Making 01:44:32 Altruism, Group Selection & Cooperation, Selflessness 01:49:08 Males, Testosterone, Behavior Changes 01:55:46 Sponsor: Function 01:57:34 Oxytocin, Pro-Social Behaviors, Behavioral Synchrony 02:08:13 MDMA, Oxytocin, Anxiety; Social Touch, Despair & Isolation 02:17:12 Isolation, Social Connections & Strangers, Tool: Deep Conversation Questions 02:21:17 Bridging the Divide, Tribes & Superficial Biases 02:26:58 Testosterone, Risk-Taking Behavior 02:30:52 Decision-Making, Tool: Accurate or Fast? 02:38:31 Decision-Making, Impact of Time & Fatigue 02:45:23 Advertising, Status, Celebrity, Monkeys 02:52:19 Hierarchy; Abundance & Scarcity, Money & Happiness, Loss Aversion 03:02:47 Meme Coins, Celebrity Endorsement, Social Sensitivity 03:12:22 Decisions & Urgency; Bounded & Ecological Rationality 03:18:09 Longevity Movement; Mortality & Motivation 03:24:48 Retirement?, Serial Pursuits & Pivoting 03:30:17 Apple or Samsung?, Brand Loyalty, Empathy 03:38:15 Political Affiliation, Empathy 03:46:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Feb 2025 09:00:00 -0000 How Hormones & Status Shape Our Values & Decisions | Dr. Michael Platt full 216 Scicomm Media In this episode, my guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention. Read the full show notes for this episode at hubermanlab.com. Sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Michael Platt 00:02:12 Humans, Old World Primates & Decision-Making; Swiss Army Knife Analogy 00:07:52 Sponsors: Our Place & Wealthfront 00:11:01 Attention Allocation, Resource Foraging 00:16:40 Social Media; Marginal Value Theorem, Distraction 00:22:22 Tool: Remove Phone from Room; Attention & Urgency 00:25:23 Tool: Self Conversation; Visual Input, Attention as a Skill 00:29:29 Warming-Up Focus, Tool: Visual Aperture & Attention 00:38:57 Sponsor: AG1 00:40:13 Control of Attention, Tool: Changing Environment 00:44:07 Attention Continuum, Professions, Measuring Business Skill with Neuroscience 00:53:06 Theory of Mind, Covert Attention, Attentional Spotlights 01:00:05 Primates, Hormone Status, Brain Size, Monogamy 01:09:31 Monkeys, Neuronal Multiplexing & Context; Equitable Relationships 01:20:05 Sponsor: BetterHelp 01:21:11 Relationships, Power Dynamics, Neuroethology 01:29:34 Humans, Females & Hormone Status; Monkeys, Social Images, Hormones 01:38:03 Humans, Attractiveness, Value-Based Decision Making 01:44:32 Altruism, Group Selection & Cooperation, Selflessness 01:49:08 Males, Testosterone, Behavior Changes 01:55:46 Sponsor: Function 01:57:34 Oxytocin, Pro-Social Behaviors, Behavioral Synchrony 02:08:13 MDMA, Oxytocin, Anxiety; Social Touch, Despair & Isolation 02:17:12 Isolation, Social Connections & Strangers, Tool: Deep Conversation Questions 02:21:17 Bridging the Divide, Tribes & Superficial Biases 02:26:58 Testosterone, Risk-Taking Behavior 02:30:52 Decision-Making, Tool: Accurate or Fast? 02:38:31 Decision-Making, Impact of Time & Fatigue 02:45:23 Advertising, Status, Celebrity, Monkeys 02:52:19 Hierarchy; Abundance & Scarcity, Money & Happiness, Loss Aversion 03:02:47 Meme Coins, Celebrity Endorsement, Social Sensitivity 03:12:22 Decisions & Urgency; Bounded & Ecological Rationality 03:18:09 Longevity Movement; Mortality & Motivation 03:24:48 Retirement?, Serial Pursuits & Pivoting 03:30:17 Apple or Samsung?, Brand Loyalty, Empathy 03:38:15 Political Affiliation, Empathy 03:46:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention.

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

Sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Michael Platt

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

00:07:52 Sponsors: Our Place & Wealthfront

00:11:01 Attention Allocation, Resource Foraging

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

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

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

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

00:38:57 Sponsor: AG1

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

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

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

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

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

01:20:05 Sponsor: BetterHelp

01:21:11 Relationships, Power Dynamics, Neuroethology

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

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

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

01:49:08 Males, Testosterone, Behavior Changes

01:55:46 Sponsor: Function

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

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

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

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

02:26:58 Testosterone, Risk-Taking Behavior

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

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

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

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

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

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

03:18:09 Longevity Movement; Mortality & Motivation

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

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

03:38:15 Political Affiliation, Empathy

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

Disclaimer & Disclosures

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

]]> 13746 no Essentials: How Hormones Shape Sexual Development https://www.hubermanlab.com/episode/essentials-how-hormones-shape-sexual-development In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body. I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health. Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones, Sexual Development 00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology 00:06:08 Sponsor: Function 00:07:56 Steroid Hormones, Sexual Characteristics 00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin 00:15:12 Masculinization of Brain, Estrogen 00:16:29 Sponsors: Our Place, BetterHelp 00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts 00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome 00:28:37 Sponsor: AG1 00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity 00:32:34 Cell Phones & Gonads 00:35:24 Beard & Hair Growth, DHT 00:38:42 Hyenas, Hormones, Androstenedione; Plants 00:43:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 13 Feb 2025 09:00:00 -0000 Essentials: How Hormones Shape Sexual Development full Scicomm Media In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body. In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body. I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health. Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones, Sexual Development 00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology 00:06:08 Sponsor: Function 00:07:56 Steroid Hormones, Sexual Characteristics 00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin 00:15:12 Masculinization of Brain, Estrogen 00:16:29 Sponsors: Our Place, BetterHelp 00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts 00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome 00:28:37 Sponsor: AG1 00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity 00:32:34 Cell Phones & Gonads 00:35:24 Beard & Hair Growth, DHT 00:38:42 Hyenas, Hormones, Androstenedione; Plants 00:43:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.

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

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

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Our Place: https://fromourplace.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

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

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

00:06:08 Sponsor: Function

00:07:56 Steroid Hormones, Sexual Characteristics

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

00:15:12 Masculinization of Brain, Estrogen

00:16:29 Sponsors: Our Place, BetterHelp

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

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

00:28:37 Sponsor: AG1

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

00:32:34 Cell Phones & Gonads

00:35:24 Beard & Hair Growth, DHT

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

00:43:44 Recap & Key Takeaways

Disclaimer & Disclosures

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

]]> 2699 no The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline https://www.hubermanlab.com/episode/pavel-tsatsouline-build-strength-endurance-flexibility-at-any-age In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels. We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time. We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts. Sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Maui Nui: https://mauinuivenison.com/huberman Timestamps 00:00:00 Pavel Tsatsouline 00:02:29 Fitness, Strength, Model Athlete 00:07:19 Tool: Essential Training Movements 00:13:46 Sponsors: Eight Sleep & Levels 00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity 00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps 00:38:38 Sponsor: AG1 00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill 00:48:27 Tool: Greasing the Groove Protocol 00:54:12 Tool: Movement & Motivation; Nervous System 01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training 01:10:25 Soviet vs American Strength Schools, Periodization, Recovery 01:20:00 Sponsors: LMNT & Joovv 01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat 01:27:15 Machines, Beginners vs Advanced? 01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload 01:32:04 Strength & Endurance, Bodybuilding, “Bro Split” 01:40:28 Endurance, Cost of Adaptation, Heart Adaptations 01:46:38 Rest Periods, Interval Training, Tool: German Interval Training  01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth 01:57:31 Sponsor: Maui Nui 01:59:00 Rest Period Activities, Tool: Protecting Back 02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety  02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training 02:19:06 Seek Soreness or Pump?, Hypertrophy 02:23:05 Tool: Planning Strength & Endurance Training, Individualization 02:32:27 Training Quality, Practiced Skill 02:35:39 Non-Athletes, Strength & Endurance, Training Duration 02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume 02:48:01 Pre-Workout Stimulants 02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion 03:03:42 Train to Failure?, Recovery 03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat 03:14:57 Training for Flexibility; Training as a Practice 03:17:46 Older Adults & Strength Training, Consistency Over Intensity 03:25:08 Body-Weight vs Barbell vs Kettlebell Training 03:34:06 Kettlebell Training, Swings, Power & Endurance 03:41:55 Training Choices, Tool: Simple, Consistent Program 03:47:38 Kids & Training, General vs Specialization? 03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs 04:03:34 Breathing, Force, Strength 04:05:02 Directing Gaze While Weightlifting 04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Feb 2025 09:00:00 -0000 The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline full 215 Scicomm Media In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels. In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels. We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time. We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts. Sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Maui Nui: https://mauinuivenison.com/huberman Timestamps 00:00:00 Pavel Tsatsouline 00:02:29 Fitness, Strength, Model Athlete 00:07:19 Tool: Essential Training Movements 00:13:46 Sponsors: Eight Sleep & Levels 00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity 00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps 00:38:38 Sponsor: AG1 00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill 00:48:27 Tool: Greasing the Groove Protocol 00:54:12 Tool: Movement & Motivation; Nervous System 01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training 01:10:25 Soviet vs American Strength Schools, Periodization, Recovery 01:20:00 Sponsors: LMNT & Joovv 01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat 01:27:15 Machines, Beginners vs Advanced? 01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload 01:32:04 Strength & Endurance, Bodybuilding, “Bro Split” 01:40:28 Endurance, Cost of Adaptation, Heart Adaptations 01:46:38 Rest Periods, Interval Training, Tool: German Interval Training  01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth 01:57:31 Sponsor: Maui Nui 01:59:00 Rest Period Activities, Tool: Protecting Back 02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety  02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training 02:19:06 Seek Soreness or Pump?, Hypertrophy 02:23:05 Tool: Planning Strength & Endurance Training, Individualization 02:32:27 Training Quality, Practiced Skill 02:35:39 Non-Athletes, Strength & Endurance, Training Duration 02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume 02:48:01 Pre-Workout Stimulants 02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion 03:03:42 Train to Failure?, Recovery 03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat 03:14:57 Training for Flexibility; Training as a Practice 03:17:46 Older Adults & Strength Training, Consistency Over Intensity 03:25:08 Body-Weight vs Barbell vs Kettlebell Training 03:34:06 Kettlebell Training, Swings, Power & Endurance 03:41:55 Training Choices, Tool: Simple, Consistent Program 03:47:38 Kids & Training, General vs Specialization? 03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs 04:03:34 Breathing, Force, Strength 04:05:02 Directing Gaze While Weightlifting 04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

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

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

Sponsors

AG1: https://drinkag1.com/huberman

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

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

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

Timestamps

00:00:00 Pavel Tsatsouline

00:02:29 Fitness, Strength, Model Athlete

00:07:19 Tool: Essential Training Movements

00:13:46 Sponsors: Eight Sleep & Levels

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

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

00:38:38 Sponsor: AG1

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

00:48:27 Tool: Greasing the Groove Protocol

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

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

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

01:20:00 Sponsors: LMNT & Joovv

01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

01:27:15 Machines, Beginners vs Advanced?

01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”

01:40:28 Endurance, Cost of Adaptation, Heart Adaptations

01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 

01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

01:57:31 Sponsor: Maui Nui

01:59:00 Rest Period Activities, Tool: Protecting Back

02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 

02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

02:19:06 Seek Soreness or Pump?, Hypertrophy

02:23:05 Tool: Planning Strength & Endurance Training, Individualization

02:32:27 Training Quality, Practiced Skill

02:35:39 Non-Athletes, Strength & Endurance, Training Duration

02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

02:48:01 Pre-Workout Stimulants

02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion

03:03:42 Train to Failure?, Recovery

03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

03:14:57 Training for Flexibility; Training as a Practice

03:17:46 Older Adults & Strength Training, Consistency Over Intensity

03:25:08 Body-Weight vs Barbell vs Kettlebell Training

03:34:06 Kettlebell Training, Swings, Power & Endurance

03:41:55 Training Choices, Tool: Simple, Consistent Program

03:47:38 Kids & Training, General vs Specialization?

03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

04:03:34 Breathing, Force, Strength

04:05:02 Directing Gaze While Weightlifting

04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 15328 no Essentials: The Science of Emotions & Relationships https://www.hubermanlab.com/episode/essentials-the-science-of-emotions-relationships In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships. I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions 00:03:01 Sponsor: Eight Sleep 00:04:39 Emotions & Childhood Development 00:06:35 Infancy, Anxiety 00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions 00:11:45 Infancy, Interoception & Exteroception 00:12:48 Sponsor: BetterHelp 00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation 00:18:04 Tool: Exteroception vs Interoception Focus? 00:23:07 Sponsor: AG1 00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration 00:31:56 Sponsor: LMNT 00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin 00:37:07 Vasopressin; Vagus Nerve & Alertness 00:41:34 Recap & Key Takeaway Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 06 Feb 2025 09:00:00 -0000 Essentials: The Science of Emotions & Relationships full Scicomm Media In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships. In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships. I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions 00:03:01 Sponsor: Eight Sleep 00:04:39 Emotions & Childhood Development 00:06:35 Infancy, Anxiety 00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions 00:11:45 Infancy, Interoception & Exteroception 00:12:48 Sponsor: BetterHelp 00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation 00:18:04 Tool: Exteroception vs Interoception Focus? 00:23:07 Sponsor: AG1 00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration 00:31:56 Sponsor: LMNT 00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin 00:37:07 Vasopressin; Vagus Nerve & Alertness 00:41:34 Recap & Key Takeaway Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.

I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life.

Read the full episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions

00:03:01 Sponsor: Eight Sleep

00:04:39 Emotions & Childhood Development

00:06:35 Infancy, Anxiety

00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions

00:11:45 Infancy, Interoception & Exteroception

00:12:48 Sponsor: BetterHelp

00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation

00:18:04 Tool: Exteroception vs Interoception Focus?

00:23:07 Sponsor: AG1

00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration

00:31:56 Sponsor: LMNT

00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin

00:37:07 Vasopressin; Vagus Nerve & Alertness

00:41:34 Recap & Key Takeaway

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2570 no Using Your Mind to Control Your Physical Health & Longevity | Dr. Ellen Langer https://www.hubermanlab.com/episode/dr-ellen-langer-using-your-mind-to-control-your-physical-health-longevity In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Dr. Ellen Langer 00:02:57 Mindfulness 00:06:53 Mindless, Focus; Being Mindful 00:11:03 Sponsors: BetterHelp & Helix Sleep 00:13:41 Meditation 00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect 00:25:39 Self, Mind-Body Interconnectedness 00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience? 00:42:18 Sponsors: AG1 & Joovv 00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions 00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance 00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance 01:01:58 Counterclockwise Study 01:06:15 Pioneering a Field, Change, Decisions & Uncertainty 01:16:47 Sponsor: Function 01:18:35 Making Sense of Behavior, Forgiveness, Blame 01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things 01:32:50 Art, Mindfulness, Education, Awards 01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age 01:49:44 Sponsor: Our Place 01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability 02:01:22 Deadlines, Constraints; Scientific Method & Absolutes 02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers 02:12:06 Age & Decline?, Experience Levels & “Disinhibited” 02:18:18 Justice, Drama; Life-Changing Events & Perspective 02:25:45 Death, Spontaneous Cancer Remission; Will to Live 02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist 02:36:32 Noticing, Choices 02:41:16 Coddling, Fragility, Social Media, Money 02:48:26 Tool: Playfulness 02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work 02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities 03:07:12 Reviews & Critical Feedback, Others’ Opinions 03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song 03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Feb 2025 09:00:00 -0000 Dr. Ellen Langer: Using Your Mind to Control Your Physical Health & Longevity full 214 Scicomm Media In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Dr. Ellen Langer 00:02:57 Mindfulness 00:06:53 Mindless, Focus; Being Mindful 00:11:03 Sponsors: BetterHelp & Helix Sleep 00:13:41 Meditation 00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect 00:25:39 Self, Mind-Body Interconnectedness 00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience? 00:42:18 Sponsors: AG1 & Joovv 00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions 00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance 00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance 01:01:58 Counterclockwise Study 01:06:15 Pioneering a Field, Change, Decisions & Uncertainty 01:16:47 Sponsor: Function 01:18:35 Making Sense of Behavior, Forgiveness, Blame 01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things 01:32:50 Art, Mindfulness, Education, Awards 01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age 01:49:44 Sponsor: Our Place 01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability 02:01:22 Deadlines, Constraints; Scientific Method & Absolutes 02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers 02:12:06 Age & Decline?, Experience Levels & “Disinhibited” 02:18:18 Justice, Drama; Life-Changing Events & Perspective 02:25:45 Death, Spontaneous Cancer Remission; Will to Live 02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist 02:36:32 Noticing, Choices 02:41:16 Coddling, Fragility, Social Media, Money 02:48:26 Tool: Playfulness 02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work 02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities 03:07:12 Reviews & Critical Feedback, Others’ Opinions 03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song 03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Our Place: https://fromourplace.com/huberman

Timestamps

00:00:00 Dr. Ellen Langer

00:02:57 Mindfulness

00:06:53 Mindless, Focus; Being Mindful

00:11:03 Sponsors: BetterHelp & Helix Sleep

00:13:41 Meditation

00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect

00:25:39 Self, Mind-Body Interconnectedness

00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?

00:42:18 Sponsors: AG1 & Joovv

00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions

00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance

00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance

01:01:58 Counterclockwise Study

01:06:15 Pioneering a Field, Change, Decisions & Uncertainty

01:16:47 Sponsor: Function

01:18:35 Making Sense of Behavior, Forgiveness, Blame

01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things

01:32:50 Art, Mindfulness, Education, Awards

01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age

01:49:44 Sponsor: Our Place

01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability

02:01:22 Deadlines, Constraints; Scientific Method & Absolutes

02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers

02:12:06 Age & Decline?, Experience Levels & “Disinhibited”

02:18:18 Justice, Drama; Life-Changing Events & Perspective

02:25:45 Death, Spontaneous Cancer Remission; Will to Live

02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist

02:36:32 Noticing, Choices

02:41:16 Coddling, Fragility, Social Media, Money

02:48:26 Tool: Playfulness

02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work

02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities

03:07:12 Reviews & Critical Feedback, Others’ Opinions

03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song

03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12154 no Essentials: How to Increase Motivation & Drive https://www.hubermanlab.com/episode/essentials-how-to-increase-motivation-drive In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination.  I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Motivation 00:01:57 Dopamine & Brain  00:04:08 Anticipation, Craving & Dopamine 00:05:37 Sponsor: AG1 00:06:46 Food, Drugs & Dopamine Release 00:10:18 Addiction, Pleasure & Pain Balance 00:14:12 Sponsors: Eight Sleep & Mateina 00:17:14 Dopamine, Pain, Yearning 00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness 00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain 00:26:15 Sponsor: LMNT 00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA) 00:30:58 Dopamine Schedule, Subjectivity 00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards 00:38:51 Recap & Key Takeaway Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Jan 2025 09:00:00 -0000 Essentials: How to Increase Motivation & Drive full Scicomm Media In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination.  I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Motivation 00:01:57 Dopamine & Brain  00:04:08 Anticipation, Craving & Dopamine 00:05:37 Sponsor: AG1 00:06:46 Food, Drugs & Dopamine Release 00:10:18 Addiction, Pleasure & Pain Balance 00:14:12 Sponsors: Eight Sleep & Mateina 00:17:14 Dopamine, Pain, Yearning 00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness 00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain 00:26:15 Sponsor: LMNT 00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA) 00:30:58 Dopamine Schedule, Subjectivity 00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards 00:38:51 Recap & Key Takeaway Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. 

I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Motivation

00:01:57 Dopamine & Brain 

00:04:08 Anticipation, Craving & Dopamine

00:05:37 Sponsor: AG1

00:06:46 Food, Drugs & Dopamine Release

00:10:18 Addiction, Pleasure & Pain Balance

00:14:12 Sponsors: Eight Sleep & Mateina

00:17:14 Dopamine, Pain, Yearning

00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness

00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain

00:26:15 Sponsor: LMNT

00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)

00:30:58 Dopamine Schedule, Subjectivity

00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards

00:38:51 Recap & Key Takeaway

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2369 no The Art of Learning & Living Life | Josh Waitzkin https://www.hubermanlab.com/episode/josh-waitzkin-the-art-of-learning-living-life In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines. We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Josh Waitzkin 00:03:21 Chess, Competition & Performance 00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others 00:14:41 Sponsors: Wealthfront & Our Place 00:17:43 Theory of Mind, Chess, Strategy & Mindset 00:26:39 Early Chess Training 00:32:30 Failure & Change, Chess, Tension, Power of Empty Space 00:43:22 Sponsors: AG1 & Joovv 00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance 00:57:22 Arousal, Frame Rates, Intense Moments 01:06:17 Frame Rates & Pupil Size; Firewalking, Training 01:13:12 Sponsor: Function 01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ) 01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses 01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life 01:43:22 Sponsor: Eight Sleep 01:44:48 Preconscious vs Postconscious 01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious 01:57:05 Static vs Dynamic Mindset, High Performers 02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge 02:19:20 Ego, Identity, Unbreakable Will 02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control 02:40:37 Time, Future Direction, True to Self, Wounds 02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis 03:00:21 Tool: MIQ; Stuck Points, Distraction 03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity 03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Jan 2025 09:00:00 -0000 The Art of Learning & Living Life | Josh Waitzkin full 213 Scicomm Media In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines. We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Josh Waitzkin 00:03:21 Chess, Competition & Performance 00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others 00:14:41 Sponsors: Wealthfront & Our Place 00:17:43 Theory of Mind, Chess, Strategy & Mindset 00:26:39 Early Chess Training 00:32:30 Failure & Change, Chess, Tension, Power of Empty Space 00:43:22 Sponsors: AG1 & Joovv 00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance 00:57:22 Arousal, Frame Rates, Intense Moments 01:06:17 Frame Rates & Pupil Size; Firewalking, Training 01:13:12 Sponsor: Function 01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ) 01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses 01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life 01:43:22 Sponsor: Eight Sleep 01:44:48 Preconscious vs Postconscious 01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious 01:57:05 Static vs Dynamic Mindset, High Performers 02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge 02:19:20 Ego, Identity, Unbreakable Will 02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control 02:40:37 Time, Future Direction, True to Self, Wounds 02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis 03:00:21 Tool: MIQ; Stuck Points, Distraction 03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity 03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Wealthfront**: https://wealthfront.com/huberman

Our Place: https://fromourplace.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Josh Waitzkin

00:03:21 Chess, Competition & Performance

00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

00:14:41 Sponsors: Wealthfront & Our Place

00:17:43 Theory of Mind, Chess, Strategy & Mindset

00:26:39 Early Chess Training

00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

00:43:22 Sponsors: AG1 & Joovv

00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

00:57:22 Arousal, Frame Rates, Intense Moments

01:06:17 Frame Rates & Pupil Size; Firewalking, Training

01:13:12 Sponsor: Function

01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

01:43:22 Sponsor: Eight Sleep

01:44:48 Preconscious vs Postconscious

01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

01:57:05 Static vs Dynamic Mindset, High Performers

02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

02:19:20 Ego, Identity, Unbreakable Will

02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

02:40:37 Time, Future Direction, True to Self, Wounds

02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

03:00:21 Tool: MIQ; Stuck Points, Distraction

03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11827 no Essentials: How Foods & Nutrients Control Our Moods https://www.hubermanlab.com/episode/essentials-how-foods-nutrients-control-our-moods In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood. I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinkag1.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition 00:02:30 Attraction & Aversion 00:03:38 Vagus Nerve, Sugar 00:06:31 Sponsor: Function 00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids 00:10:43 Dopamine, Craving, L-tyrosine 00:14:45 Serotonin, Carbohydrates 00:17:59 Sponsor: AG1 00:19:36 Tool: Omega-3s; Depression, SSRIs 00:22:36 Gut-Brain Axis, Gut Microbiome 00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution 00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability 00:32:23 Sponsor: LMNT 00:33:40 Tool: Belief Effects; Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 23 Jan 2025 09:00:00 -0000 Essentials: How Foods & Nutrients Control Our Moods full Scicomm Media In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood. In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood. I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinkag1.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition 00:02:30 Attraction & Aversion 00:03:38 Vagus Nerve, Sugar 00:06:31 Sponsor: Function 00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids 00:10:43 Dopamine, Craving, L-tyrosine 00:14:45 Serotonin, Carbohydrates 00:17:59 Sponsor: AG1 00:19:36 Tool: Omega-3s; Depression, SSRIs 00:22:36 Gut-Brain Axis, Gut Microbiome 00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution 00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability 00:32:23 Sponsor: LMNT 00:33:40 Tool: Belief Effects; Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.

I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinkag1.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition

00:02:30 Attraction & Aversion

00:03:38 Vagus Nerve, Sugar

00:06:31 Sponsor: Function

00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids

00:10:43 Dopamine, Craving, L-tyrosine

00:14:45 Serotonin, Carbohydrates

00:17:59 Sponsor: AG1

00:19:36 Tool: Omega-3s; Depression, SSRIs

00:22:36 Gut-Brain Axis, Gut Microbiome

00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution

00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability

00:32:23 Sponsor: LMNT

00:33:40 Tool: Belief Effects; Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2224 no Charting the Architecture of the Universe & Human Life | Dr. Brian Keating https://www.hubermanlab.com/episode/dr-brian-keating-charting-the-architecture-of-the-universe-human-life In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged. We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession. Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Brian Keating 00:02:07 Cosmology, Origin of Universe 00:05:41 Sponsors: LMNT & BetterHelp 00:08:33 Stars, Planets, Early Humans, Time 00:14:53 Astrology, Ophiuchus Constellation 00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring 00:29:19 Humans, Time Perception, Astronomy 00:36:08 Sponsor: AG1 00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo  00:46:36 Light Refraction; Telescope, Eyeglasses 00:51:36 Earth Rotation & Sun 00:53:43 Glass, Microscope, Telescopes & Discovery 01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time 01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards  01:15:54 Giants of Astronomy  01:20:04 Sponsors: Function & Helix Sleep 01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation 01:30:20 Cosmic Microwave Background Radiation, BICEP 01:37:58 Father & Son Relationship, Science & Rewards 01:44:06 Loss, Mentor  01:49:55 Antarctica, South Pole 01:56:49 Light & Heat Pollution, South Pole 02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization  02:08:26 Sponsor: ROKA 02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger? 02:15:21 Sunset, Green Flash, Color Opponency 02:23:05 Menstrual & Lunar Cycles; Moon Movement 02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope 02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets 02:32:13 Navigation, Columbus 02:36:29 Adaptive Optics, Scintillation, Artificial Stars 02:48:28 Life Outside Earth? 02:57:50 Gut Microbiome; Building Planet 03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Jan 2025 09:00:00 -0000 Charting the Architecture of the Universe & Human Life | Dr. Brian Keating full 212 Scicomm Media In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged. We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession. Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Brian Keating 00:02:07 Cosmology, Origin of Universe 00:05:41 Sponsors: LMNT & BetterHelp 00:08:33 Stars, Planets, Early Humans, Time 00:14:53 Astrology, Ophiuchus Constellation 00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring 00:29:19 Humans, Time Perception, Astronomy 00:36:08 Sponsor: AG1 00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo  00:46:36 Light Refraction; Telescope, Eyeglasses 00:51:36 Earth Rotation & Sun 00:53:43 Glass, Microscope, Telescopes & Discovery 01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time 01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards  01:15:54 Giants of Astronomy  01:20:04 Sponsors: Function & Helix Sleep 01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation 01:30:20 Cosmic Microwave Background Radiation, BICEP 01:37:58 Father & Son Relationship, Science & Rewards 01:44:06 Loss, Mentor  01:49:55 Antarctica, South Pole 01:56:49 Light & Heat Pollution, South Pole 02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization  02:08:26 Sponsor: ROKA 02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger? 02:15:21 Sunset, Green Flash, Color Opponency 02:23:05 Menstrual & Lunar Cycles; Moon Movement 02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope 02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets 02:32:13 Navigation, Columbus 02:36:29 Adaptive Optics, Scintillation, Artificial Stars 02:48:28 Life Outside Earth? 02:57:50 Gut Microbiome; Building Planet 03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Helix Sleep: https://helixsleep.com/huberman

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Dr. Brian Keating

00:02:07 Cosmology, Origin of Universe

00:05:41 Sponsors: LMNT & BetterHelp

00:08:33 Stars, Planets, Early Humans, Time

00:14:53 Astrology, Ophiuchus Constellation

00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

00:29:19 Humans, Time Perception, Astronomy

00:36:08 Sponsor: AG1

00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 

00:46:36 Light Refraction; Telescope, Eyeglasses

00:51:36 Earth Rotation & Sun

00:53:43 Glass, Microscope, Telescopes & Discovery

01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 

01:15:54 Giants of Astronomy 

01:20:04 Sponsors: Function & Helix Sleep

01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

01:30:20 Cosmic Microwave Background Radiation, BICEP

01:37:58 Father & Son Relationship, Science & Rewards

01:44:06 Loss, Mentor 

01:49:55 Antarctica, South Pole

01:56:49 Light & Heat Pollution, South Pole

02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 

02:08:26 Sponsor: ROKA

02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

02:15:21 Sunset, Green Flash, Color Opponency

02:23:05 Menstrual & Lunar Cycles; Moon Movement

02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

02:32:13 Navigation, Columbus

02:36:29 Adaptive Optics, Scintillation, Artificial Stars

02:48:28 Life Outside Earth?

02:57:50 Gut Microbiome; Building Planet

03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11272 no Essentials: Tools for Managing Stress & Anxiety https://www.hubermanlab.com/episode/essentials-tools-for-managing-stress-anxiety In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Sponsor: Function 00:15:18 Short-Term Stress, Positive Benefits, Immune System 00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:22:49 Sponsor: AG1 00:24:25 Raising Stress Threshold, Tool: Eye Dilation 00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:32:22 Sponsor: Eight Sleep  00:33:52 Melatonin, Caution 00:35:00 L-theanine, Ashwagandha 00:36:13 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 16 Jan 2025 09:00:00 -0000 Essentials: Tools for Managing Stress & Anxiety full Scicomm Media In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Sponsor: Function 00:15:18 Short-Term Stress, Positive Benefits, Immune System 00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:22:49 Sponsor: AG1 00:24:25 Raising Stress Threshold, Tool: Eye Dilation 00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:32:22 Sponsor: Eight Sleep  00:33:52 Melatonin, Caution 00:35:00 L-theanine, Ashwagandha 00:36:13 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.

I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions & Stress

00:02:37 What is Stress?

00:04:23 Short-Term Stress Response

00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh

00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction

00:13:30 Sponsor: Function

00:15:18 Short-Term Stress, Positive Benefits, Immune System

00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection

00:22:49 Sponsor: AG1

00:24:25 Raising Stress Threshold, Tool: Eye Dilation

00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight

00:32:22 Sponsor: Eight Sleep 

00:33:52 Melatonin, Caution

00:35:00 L-theanine, Ashwagandha

00:36:13 Recap & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2243 no Overcoming Guilt & Building Tenacity in Kids & Adults | Dr. Becky Kennedy https://www.hubermanlab.com/episode/dr-becky-kennedy-overcoming-guilt-building-tenacity-in-kids-adults My guest is Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Becky Kennedy; LA Fires 00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice” 00:11:24 Sponsors: Wealthfront & Our Place 00:14:25 Empathy, Kids & Parents 00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care 00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings 00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle 00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair 00:48:50 Sponsors: AG1 & Joovv 00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety 00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity 01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy 01:15:46 Sponsors: LMNT & Eight Sleep 01:18:41 Guilt, Relationships, Tool: Naming Values Directly 01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame 01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety 01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation 01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting 01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience 02:00:05 Stress & Story, Nervous; Relationships vs Efficiency 02:08:46 Technology, Relationships, Frustration Tolerance, Gratification 02:15:18 Slowing Down, Phones, Frustration, Capability 02:21:42 Immediate Gratification, Effort & Struggle, Dopamine 02:29:25 Confidence, Board Games, Parental Modeling 02:34:04 Ultra-Performers & Pressure, Emptiness 02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space 02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story 03:03:00 Tool: Using Story; Shame, Punishment 03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning 03:23:21 Miss Edson, Momentum, Tool: Small First Steps 03:30:15 Tools: Parents & Starting Point 03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Jan 2025 09:00:00 -0000 Overcoming Guilt & Building Tenacity in Kids & Adults | Dr. Becky Kennedy full 211 Scicomm Media In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist and renowned expert on parent-child relationships and emotional processing. My guest is Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Becky Kennedy; LA Fires 00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice” 00:11:24 Sponsors: Wealthfront & Our Place 00:14:25 Empathy, Kids & Parents 00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care 00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings 00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle 00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair 00:48:50 Sponsors: AG1 & Joovv 00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety 00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity 01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy 01:15:46 Sponsors: LMNT & Eight Sleep 01:18:41 Guilt, Relationships, Tool: Naming Values Directly 01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame 01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety 01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation 01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting 01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience 02:00:05 Stress & Story, Nervous; Relationships vs Efficiency 02:08:46 Technology, Relationships, Frustration Tolerance, Gratification 02:15:18 Slowing Down, Phones, Frustration, Capability 02:21:42 Immediate Gratification, Effort & Struggle, Dopamine 02:29:25 Confidence, Board Games, Parental Modeling 02:34:04 Ultra-Performers & Pressure, Emptiness 02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space 02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story 03:03:00 Tool: Using Story; Shame, Punishment 03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning 03:23:21 Miss Edson, Momentum, Tool: Small First Steps 03:30:15 Tools: Parents & Starting Point 03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

Sponsors

AG1: https://drinkag1.com/huberman

Wealthfront*: https://wealthfront.com/huberman

Our Place: https://fromourplace.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Dr. Becky Kennedy; LA Fires

00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

00:11:24 Sponsors: Wealthfront & Our Place

00:14:25 Empathy, Kids & Parents

00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

00:48:50 Sponsors: AG1 & Joovv

00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

01:15:46 Sponsors: LMNT & Eight Sleep

01:18:41 Guilt, Relationships, Tool: Naming Values Directly

01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

02:15:18 Slowing Down, Phones, Frustration, Capability

02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

02:29:25 Confidence, Board Games, Parental Modeling

02:34:04 Ultra-Performers & Pressure, Emptiness

02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

03:03:00 Tool: Using Story; Shame, Punishment

03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

03:23:21 Miss Edson, Momentum, Tool: Small First Steps

03:30:15 Tools: Parents & Starting Point

03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13186 no Essentials: Control Pain & Heal Faster With Your Brain https://www.hubermanlab.com/episode/essentials-control-pain-heal-faster-with-your-brain In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception.  I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:58 Somatosensory System, Pain 00:05:22 Pain vs Injury; Genes 00:07:38 Sponsor: Eight Sleep 00:09:09 Touch, Sensitivity, Pain, Inflammation 00:11:24 Phantom Limb Pain, Top-Down Modulation 00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio 00:20:36 Sponsor: AG1 00:21:49 Pain Interpretation, Adrenaline, Emotion & Love 00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation 00:32:15 Sponsor: David 00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain 00:34:29 Tools: Injury Management, Ice or Heat? 00:38:10 Platelet-Rich Plasma (PRP), Stem Cells 00:39:43 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 09 Jan 2025 09:00:00 -0000 Essentials: Control Pain & Heal Faster With Your Brain full Scicomm Media In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception.  I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:58 Somatosensory System, Pain 00:05:22 Pain vs Injury; Genes 00:07:38 Sponsor: Eight Sleep 00:09:09 Touch, Sensitivity, Pain, Inflammation 00:11:24 Phantom Limb Pain, Top-Down Modulation 00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio 00:20:36 Sponsor: AG1 00:21:49 Pain Interpretation, Adrenaline, Emotion & Love 00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation 00:32:15 Sponsor: David 00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain 00:34:29 Tools: Injury Management, Ice or Heat? 00:38:10 Platelet-Rich Plasma (PRP), Stem Cells 00:39:43 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. 

I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:58 Somatosensory System, Pain

00:05:22 Pain vs Injury; Genes

00:07:38 Sponsor: Eight Sleep

00:09:09 Touch, Sensitivity, Pain, Inflammation

00:11:24 Phantom Limb Pain, Top-Down Modulation

00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio

00:20:36 Sponsor: AG1

00:21:49 Pain Interpretation, Adrenaline, Emotion & Love

00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation

00:32:15 Sponsor: David

00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain

00:34:29 Tools: Injury Management, Ice or Heat?

00:38:10 Platelet-Rich Plasma (PRP), Stem Cells

00:39:43 Recap & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2436 no How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance https://www.hubermanlab.com/episode/how-to-use-exercise-to-improve-your-brains-health-longevity-performance In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning. The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations. Find show notes with articles, resources and more at hubermanlab.com. Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Maui Nui: https://mauinui.com/huberman Timestamps 00:00:00 Exercise, Brain Health & Performance; Protocols Book 00:04:03 Sponsors: BetterHelp & Helix Sleep 00:06:55 Brain Health, Cardiovascular & Resistance Training 00:11:51 Exercise & Positive Impact on Brain Performance; Arousal 00:18:20 Learning & Arousal 00:23:18 Sponsors: AG1 & David 00:26:01 Exercise & Acute Learning 00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training 00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance 00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine 00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline 00:48:20 Tool: Core, Compound Movements; Mind-Body Connection 00:53:58 Sponsor: Function 00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training 01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity 01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health 01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training 01:19:54 Sponsor: Maui Nui 01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training 01:25:30 Injury & Exercise, Illness 01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise 01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence 01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow 01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Jan 2025 09:00:00 -0000 How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance full 210 Scicomm Media In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning. The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations. Find show notes with articles, resources and more at hubermanlab.com. Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Maui Nui: https://mauinui.com/huberman Timestamps 00:00:00 Exercise, Brain Health & Performance; Protocols Book 00:04:03 Sponsors: BetterHelp & Helix Sleep 00:06:55 Brain Health, Cardiovascular & Resistance Training 00:11:51 Exercise & Positive Impact on Brain Performance; Arousal 00:18:20 Learning & Arousal 00:23:18 Sponsors: AG1 & David 00:26:01 Exercise & Acute Learning 00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training 00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance 00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine 00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline 00:48:20 Tool: Core, Compound Movements; Mind-Body Connection 00:53:58 Sponsor: Function 00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training 01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity 01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health 01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training 01:19:54 Sponsor: Maui Nui 01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training 01:25:30 Injury & Exercise, Illness 01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise 01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence 01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow 01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.


The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

Find show notes with articles, resources and more at hubermanlab.com.

Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Maui Nui: https://mauinui.com/huberman

Timestamps

00:00:00 Exercise, Brain Health & Performance; Protocols Book

00:04:03 Sponsors: BetterHelp & Helix Sleep

00:06:55 Brain Health, Cardiovascular & Resistance Training

00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

00:18:20 Learning & Arousal

00:23:18 Sponsors: AG1 & David

00:26:01 Exercise & Acute Learning

00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

00:53:58 Sponsor: Function

00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

01:19:54 Sponsor: Maui Nui

01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

01:25:30 Injury & Exercise, Illness

01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6587 no Essentials: Optimize Your Learning & Creativity With Science-Based Tools https://www.hubermanlab.com/episode/essentials-optimize-your-learning-creativity-with-science-based-tools In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning. Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:50 Types of Neuroplasticity  00:03:46 Autonomic Arousal, Sleep 00:05:06 Sponsor: AG1 00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration 00:09:39 Alertness, Morning & Work Bout 00:10:05 Dopamine & Learning; Tool: Music & Alertness 00:14:24 Sponsor: David 00:15:40 Tool: Exercise Early; Morning Work 00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR) 00:19:21 Creativity: Exploring vs. Implementation 00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work 00:23:50 Sponsor: LMNT 00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates 00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR 00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts 00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 02 Jan 2025 09:00:00 -0000 Essentials: Optimize Your Learning & Creativity With Science-Based Tools full Scicomm Media In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm. I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning. Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:50 Types of Neuroplasticity  00:03:46 Autonomic Arousal, Sleep 00:05:06 Sponsor: AG1 00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration 00:09:39 Alertness, Morning & Work Bout 00:10:05 Dopamine & Learning; Tool: Music & Alertness 00:14:24 Sponsor: David 00:15:40 Tool: Exercise Early; Morning Work 00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR) 00:19:21 Creativity: Exploring vs. Implementation 00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work 00:23:50 Sponsor: LMNT 00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates 00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR 00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts 00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.

Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:50 Types of Neuroplasticity 

00:03:46 Autonomic Arousal, Sleep

00:05:06 Sponsor: AG1

00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration

00:09:39 Alertness, Morning & Work Bout

00:10:05 Dopamine & Learning; Tool: Music & Alertness

00:14:24 Sponsor: David

00:15:40 Tool: Exercise Early; Morning Work

00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)

00:19:21 Creativity: Exploring vs. Implementation

00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work

00:23:50 Sponsor: LMNT

00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates

00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR

00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts

00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning 

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2087 no How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson https://www.hubermanlab.com/episode/dr-jordan-peterson-how-to-best-guide-your-life-decisions-path In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life. We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time. Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Levels: https://levels.link/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jordan Peterson 00:02:32 Sponsors: David & Levels 00:05:19 Brain, Impulses, Integration, Personalities 00:14:08 Personalities, Motivation 00:18:18 Context & Children; Religion, Motivation & Personality 00:24:08 Hypothalamus, Context, Maturation 00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization 00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction 00:41:05 Sponsors: AG1 & ROKA 00:43:58 Belief in God, Addiction 00:50:34 Pornography, Dopamine, Processed Foods 00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality 01:04:44 Power, Target, Sin 01:06:46 Sponsor: Function 01:08:33 Abraham; Call to Adventure, Success, Respect, Community 01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation 01:26:52 Dopamine & Target, Sin; Frontal Eye Fields 01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears 01:40:36 Sponsor: LMNT 01:41:51 Ultimate vs. Local Victory, Pearl of Great Price 01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals 01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise 02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room 02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth 02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast 02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order 02:35:06 Order vs. Chaos; Public Shootings, Narcissism 02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment 02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine 02:54:26 Prayer, Aim, Revelation; Thought 03:00:34 Religion, Common Themes 03:10:55 Psychoanalytical Traditions; Play 03:19:23 Play; Humor, Discourse, Alternative Media 03:27:18 Democrats, Republicans; Fear & Growth 03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture 03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Dec 2024 09:00:00 -0000 How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson full 209 Scicomm Media In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life. We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time. Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Levels: https://levels.link/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jordan Peterson 00:02:32 Sponsors: David & Levels 00:05:19 Brain, Impulses, Integration, Personalities 00:14:08 Personalities, Motivation 00:18:18 Context & Children; Religion, Motivation & Personality 00:24:08 Hypothalamus, Context, Maturation 00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization 00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction 00:41:05 Sponsors: AG1 & ROKA 00:43:58 Belief in God, Addiction 00:50:34 Pornography, Dopamine, Processed Foods 00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality 01:04:44 Power, Target, Sin 01:06:46 Sponsor: Function 01:08:33 Abraham; Call to Adventure, Success, Respect, Community 01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation 01:26:52 Dopamine & Target, Sin; Frontal Eye Fields 01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears 01:40:36 Sponsor: LMNT 01:41:51 Ultimate vs. Local Victory, Pearl of Great Price 01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals 01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise 02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room 02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth 02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast 02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order 02:35:06 Order vs. Chaos; Public Shootings, Narcissism 02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment 02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine 02:54:26 Prayer, Aim, Revelation; Thought 03:00:34 Religion, Common Themes 03:10:55 Psychoanalytical Traditions; Play 03:19:23 Play; Humor, Discourse, Alternative Media 03:27:18 Democrats, Republicans; Fear & Growth 03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture 03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.

We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.


Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.

Read the full show notes at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Levels: https://levels.link/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman


Timestamps

00:00:00 Dr. Jordan Peterson

00:02:32 Sponsors: David & Levels

00:05:19 Brain, Impulses, Integration, Personalities

00:14:08 Personalities, Motivation

00:18:18 Context & Children; Religion, Motivation & Personality

00:24:08 Hypothalamus, Context, Maturation

00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization

00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction

00:41:05 Sponsors: AG1 & ROKA

00:43:58 Belief in God, Addiction

00:50:34 Pornography, Dopamine, Processed Foods

00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality

01:04:44 Power, Target, Sin

01:06:46 Sponsor: Function

01:08:33 Abraham; Call to Adventure, Success, Respect, Community

01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation

01:26:52 Dopamine & Target, Sin; Frontal Eye Fields

01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears

01:40:36 Sponsor: LMNT

01:41:51 Ultimate vs. Local Victory, Pearl of Great Price

01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals

01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise

02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room

02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth

02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast

02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order

02:35:06 Order vs. Chaos; Public Shootings, Narcissism

02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment

02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine

02:54:26 Prayer, Aim, Revelation; Thought

03:00:34 Religion, Common Themes

03:10:55 Psychoanalytical Traditions; Play

03:19:23 Play; Humor, Discourse, Alternative Media

03:27:18 Democrats, Republicans; Fear & Growth

03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture

03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13870 Essentials: How to Learn Faster by Using Failures, Movement & Balance https://www.hubermanlab.com/episode/essentials-how-to-learn-faster-by-using-failures-movement-balance In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability.  I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning 00:01:29 Representational Plasticity, Performance Errors 00:03:16 Neuroplasticity, Neurotransmitters 00:05:03 Sponsor: AG1 00:06:11 Visual Adaptation, Children vs. Adults 00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning 00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts 00:18:43 Sponsor: David 00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration 00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration 00:25:56 Sponsor: BetterHelp 00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm 00:30:43 Balance, Errors & Neurotransmitters 00:33:28 Tool: Enhance Neuroplasticity; Movement Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 26 Dec 2024 09:00:00 -0000 Essentials: How to Learn Faster by Using Failures, Movement & Balance full Scicomm Media In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability.  I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning 00:01:29 Representational Plasticity, Performance Errors 00:03:16 Neuroplasticity, Neurotransmitters 00:05:03 Sponsor: AG1 00:06:11 Visual Adaptation, Children vs. Adults 00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning 00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts 00:18:43 Sponsor: David 00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration 00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration 00:25:56 Sponsor: BetterHelp 00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm 00:30:43 Balance, Errors & Neurotransmitters 00:33:28 Tool: Enhance Neuroplasticity; Movement Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 

I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Learning

00:01:29 Representational Plasticity, Performance Errors

00:03:16 Neuroplasticity, Neurotransmitters

00:05:03 Sponsor: AG1

00:06:11 Visual Adaptation, Children vs. Adults

00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning

00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts

00:18:43 Sponsor: David

00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration

00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration

00:25:56 Sponsor: BetterHelp

00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm

00:30:43 Balance, Errors & Neurotransmitters

00:33:28 Tool: Enhance Neuroplasticity; Movement

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2242 no How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos https://www.hubermanlab.com/episode/dr-laurie-santos-how-to-achieve-true-happiness-using-science-based-protocols In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Dr. Laurie Santos 00:02:52 Sponsors: Eight Sleep & ExpressVPN 00:06:00 Happiness, Emotion & Cognition; Emotional Contagion 00:11:18 Extrinsic vs. Intrinsic Rewards 00:14:43 Money, Comparison & Happiness 00:21:39 Tool: Increase Social Connection; Real-Time Communication 00:32:16 Sponsor: AG1 00:33:47 Technology, Information, Social Interaction 00:39:22 Loneliness, Youth, Technology 00:42:16 Cravings, Sustainable Actions, Dopamine 00:47:01 Social Connection & Predictions; Introverts & Extroverts 00:57:22 Sponsors: Function & LMNT 01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology 01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts 01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions 01:25:01 Sponsor: David  01:26:17 Importance of Negative Emotions; Judgements about Happiness 01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures 01:41:00 Dogs, Monkeys & Brain, “Monkey Mind” 01:47:40 Monkeys, Perspective, Planning 01:53:58 Dogs, Cats, Dingos; Pets & Happiness 02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time  02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences 02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization 02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles 02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset 02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast 02:44:33 Awe  02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting 02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good 03:01:42 Tool: Asking for Help 03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Dec 2024 09:00:00 -0000 How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos full 208 Scicomm Media In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Dr. Laurie Santos 00:02:52 Sponsors: Eight Sleep & ExpressVPN 00:06:00 Happiness, Emotion & Cognition; Emotional Contagion 00:11:18 Extrinsic vs. Intrinsic Rewards 00:14:43 Money, Comparison & Happiness 00:21:39 Tool: Increase Social Connection; Real-Time Communication 00:32:16 Sponsor: AG1 00:33:47 Technology, Information, Social Interaction 00:39:22 Loneliness, Youth, Technology 00:42:16 Cravings, Sustainable Actions, Dopamine 00:47:01 Social Connection & Predictions; Introverts & Extroverts 00:57:22 Sponsors: Function & LMNT 01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology 01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts 01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions 01:25:01 Sponsor: David  01:26:17 Importance of Negative Emotions; Judgements about Happiness 01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures 01:41:00 Dogs, Monkeys & Brain, “Monkey Mind” 01:47:40 Monkeys, Perspective, Planning 01:53:58 Dogs, Cats, Dingos; Pets & Happiness 02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time  02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences 02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization 02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles 02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset 02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast 02:44:33 Awe  02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting 02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good 03:01:42 Tool: Asking for Help 03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.


Read the full show notes at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman


Timestamps

00:00:00 Dr. Laurie Santos

00:02:52 Sponsors: Eight Sleep & ExpressVPN

00:06:00 Happiness, Emotion & Cognition; Emotional Contagion

00:11:18 Extrinsic vs. Intrinsic Rewards

00:14:43 Money, Comparison & Happiness

00:21:39 Tool: Increase Social Connection; Real-Time Communication

00:32:16 Sponsor: AG1

00:33:47 Technology, Information, Social Interaction

00:39:22 Loneliness, Youth, Technology

00:42:16 Cravings, Sustainable Actions, Dopamine

00:47:01 Social Connection & Predictions; Introverts & Extroverts

00:57:22 Sponsors: Function & LMNT

01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology

01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts

01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions

01:25:01 Sponsor: David 

01:26:17 Importance of Negative Emotions; Judgements about Happiness

01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures

01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”

01:47:40 Monkeys, Perspective, Planning

01:53:58 Dogs, Cats, Dingos; Pets & Happiness

02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 

02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences

02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization

02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles

02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset

02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast

02:44:33 Awe 

02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting

02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good

03:01:42 Tool: Asking for Help

03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11285 no Essentials: How to Focus to Change Your Brain https://www.hubermanlab.com/episode/essentials-how-to-focus-to-change-your-brain In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning. I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Merch: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:03:27 Sponsor: David 00:04:43 New Neurons; Sensory Information, Brain & Customized Map 00:07:40 Recognition, Awareness of Behaviors 00:09:58 Sponsor: AG1 00:11:06 Attention & Neuroplasticity 00:15:40 Epinephrine, Acetylcholine & Nervous System Change 00:18:20 Improve Alertness, Epinephrine, Tool: Accountability  00:20:39 Improve Attention, Acetylcholine, Nicotine 00:23:09 Sponsor: LMNT 00:24:26 Tool: Visual Focus & Mental Focus 00:29:54 Tool: Ultradian Cycles, Anchoring Attention 00:31:00 Sleep & Neuroplasticity; NSDR, Naps 00:33:34 Recap & Key Takeaways 00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 19 Dec 2024 09:00:00 -0000 Essentials: How to Focus to Change Your Brain full Scicomm Media In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning. In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning. I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning.  Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Merch: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:03:27 Sponsor: David 00:04:43 New Neurons; Sensory Information, Brain & Customized Map 00:07:40 Recognition, Awareness of Behaviors 00:09:58 Sponsor: AG1 00:11:06 Attention & Neuroplasticity 00:15:40 Epinephrine, Acetylcholine & Nervous System Change 00:18:20 Improve Alertness, Epinephrine, Tool: Accountability  00:20:39 Improve Attention, Acetylcholine, Nicotine 00:23:09 Sponsor: LMNT 00:24:26 Tool: Visual Focus & Mental Focus 00:29:54 Tool: Ultradian Cycles, Anchoring Attention 00:31:00 Sleep & Neuroplasticity; NSDR, Naps 00:33:34 Recap & Key Takeaways 00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.

I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Merch: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:03:27 Sponsor: David

00:04:43 New Neurons; Sensory Information, Brain & Customized Map

00:07:40 Recognition, Awareness of Behaviors

00:09:58 Sponsor: AG1

00:11:06 Attention & Neuroplasticity

00:15:40 Epinephrine, Acetylcholine & Nervous System Change

00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 

00:20:39 Improve Attention, Acetylcholine, Nicotine

00:23:09 Sponsor: LMNT

00:24:26 Tool: Visual Focus & Mental Focus

00:29:54 Tool: Ultradian Cycles, Anchoring Attention

00:31:00 Sleep & Neuroplasticity; NSDR, Naps

00:33:34 Recap & Key Takeaways

00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2245 no How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman https://www.hubermanlab.com/episode/dr-bernardo-huberman-how-to-use-curiosity-focus-to-create-a-joyful-meaningful-life In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand. We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy. Read the full show notes at hubermanlab.com. Pre-order Andrew's new book, Protocols at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman ExpressVPN: https://expressvpn.com/huberman Mateína: https://drinkmateina.com/huberman Timestamps 00:00:00 Dr. Bernardo Huberman 00:02:13 Sponsors: Helix Sleep & BetterHelp 00:05:08 Early School, Science Interest, Argentina; Soccer 00:12:29 Physics, Childhood Teacher, Family 00:20:48 Music; Dictatorship; Humanistic Education 00:29:09 Sponsor: AG1 00:30:40 US Graduate School 00:39:27 Counterculture, Peer Pressure; Graduation, Job Search 00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon 00:54:49 Sponsors: LMNT & ExpressVPN 00:57:33 Relativity Theory, Quantum Mechanics 01:05:53 Chaos Theory, Fractals, Butterfly Effect 01:17:21 Scientists, Positive Contributions & Flaws 01:26:19 Sponsor: Mateína 01:27:45 Enjoyment of Life, Meditation; Goal Pursuit 01:35:44 Changing Fields, Computers 01:43:24 Mentors, Students; Restlessness, Curiosity 01:47:41 Industry, Academia, Graduate Degrees 01:54:02 Podcast, Interviewing; Mistakes, Working with Others 02:05:48 Quantum Internet, Unbreakable Code 02:09:48 Physics & Neuroscience; AI 02:15:06 Analog vs. Digital Life, Thinking about Future 02:21:38 Worry, Meditation 02:24:22 Beliefs, God; Spiritual Experiences, Randomness 02:33:53 Thinking about Past; Nostalgia 02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life 02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance 02:55:57 Etiquette, Clothing 03:04:11 Retirement, Money, Travel 03:12:00 Future Plans; Joyful Life 03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Dec 2024 09:00:00 -0000 How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman full 207 Scicomm Media In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand. We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy. Read the full show notes at hubermanlab.com. Pre-order Andrew's new book, Protocols at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman ExpressVPN: https://expressvpn.com/huberman Mateína: https://drinkmateina.com/huberman Timestamps 00:00:00 Dr. Bernardo Huberman 00:02:13 Sponsors: Helix Sleep & BetterHelp 00:05:08 Early School, Science Interest, Argentina; Soccer 00:12:29 Physics, Childhood Teacher, Family 00:20:48 Music; Dictatorship; Humanistic Education 00:29:09 Sponsor: AG1 00:30:40 US Graduate School 00:39:27 Counterculture, Peer Pressure; Graduation, Job Search 00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon 00:54:49 Sponsors: LMNT & ExpressVPN 00:57:33 Relativity Theory, Quantum Mechanics 01:05:53 Chaos Theory, Fractals, Butterfly Effect 01:17:21 Scientists, Positive Contributions & Flaws 01:26:19 Sponsor: Mateína 01:27:45 Enjoyment of Life, Meditation; Goal Pursuit 01:35:44 Changing Fields, Computers 01:43:24 Mentors, Students; Restlessness, Curiosity 01:47:41 Industry, Academia, Graduate Degrees 01:54:02 Podcast, Interviewing; Mistakes, Working with Others 02:05:48 Quantum Internet, Unbreakable Code 02:09:48 Physics & Neuroscience; AI 02:15:06 Analog vs. Digital Life, Thinking about Future 02:21:38 Worry, Meditation 02:24:22 Beliefs, God; Spiritual Experiences, Randomness 02:33:53 Thinking about Past; Nostalgia 02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life 02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance 02:55:57 Etiquette, Clothing 03:04:11 Retirement, Money, Travel 03:12:00 Future Plans; Joyful Life 03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.


We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.


Read the full show notes at hubermanlab.com.


Pre-order Andrew's new book, Protocols at protocolsbook.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Mateína: https://drinkmateina.com/huberman


Timestamps

00:00:00 Dr. Bernardo Huberman

00:02:13 Sponsors: Helix Sleep & BetterHelp

00:05:08 Early School, Science Interest, Argentina; Soccer

00:12:29 Physics, Childhood Teacher, Family

00:20:48 Music; Dictatorship; Humanistic Education

00:29:09 Sponsor: AG1

00:30:40 US Graduate School

00:39:27 Counterculture, Peer Pressure; Graduation, Job Search

00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon

00:54:49 Sponsors: LMNT & ExpressVPN

00:57:33 Relativity Theory, Quantum Mechanics

01:05:53 Chaos Theory, Fractals, Butterfly Effect

01:17:21 Scientists, Positive Contributions & Flaws

01:26:19 Sponsor: Mateína

01:27:45 Enjoyment of Life, Meditation; Goal Pursuit

01:35:44 Changing Fields, Computers

01:43:24 Mentors, Students; Restlessness, Curiosity

01:47:41 Industry, Academia, Graduate Degrees

01:54:02 Podcast, Interviewing; Mistakes, Working with Others

02:05:48 Quantum Internet, Unbreakable Code

02:09:48 Physics & Neuroscience; AI

02:15:06 Analog vs. Digital Life, Thinking about Future

02:21:38 Worry, Meditation

02:24:22 Beliefs, God; Spiritual Experiences, Randomness

02:33:53 Thinking about Past; Nostalgia

02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life

02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance

02:55:57 Etiquette, Clothing

03:04:11 Retirement, Money, Travel

03:12:00 Future Plans; Joyful Life

03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11759 no Essentials: Understand and Use Dreams to Learn and Forget https://www.hubermanlab.com/episode/essentials-understanding-and-using-dreams-to-learn-and-to-forget In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma. I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning  00:01:04 Types of Sleep 00:02:57 Slow-Wave Sleep, Motor Learning 00:06:23 Sponsor: AG1 00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events 00:12:29 Lack of REM Sleep, Emotionality 00:15:02 REM Sleep, Learning & Meaning 00:18:54 Sponsor: Joovv 00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma 00:26:48 Ketamine Therapy, PCP, Trauma 00:29:52 Sponsor: Eight Sleep 00:31:23 REM Sleep as Therapy, Emotions 00:33:40 Tool: Improve Slow-Wave & REM Sleep 00:37:05 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 12 Dec 2024 09:00:00 -0000 Essentials: Understand and Use Dreams to Learn and Forget full Scicomm Media In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma. In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma. I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning  00:01:04 Types of Sleep 00:02:57 Slow-Wave Sleep, Motor Learning 00:06:23 Sponsor: AG1 00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events 00:12:29 Lack of REM Sleep, Emotionality 00:15:02 REM Sleep, Learning & Meaning 00:18:54 Sponsor: Joovv 00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma 00:26:48 Ketamine Therapy, PCP, Trauma 00:29:52 Sponsor: Eight Sleep 00:31:23 REM Sleep as Therapy, Emotions 00:33:40 Tool: Improve Slow-Wave & REM Sleep 00:37:05 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.

I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 

00:01:04 Types of Sleep

00:02:57 Slow-Wave Sleep, Motor Learning

00:06:23 Sponsor: AG1

00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events

00:12:29 Lack of REM Sleep, Emotionality

00:15:02 REM Sleep, Learning & Meaning

00:18:54 Sponsor: Joovv

00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma

00:26:48 Ketamine Therapy, PCP, Trauma

00:29:52 Sponsor: Eight Sleep

00:31:23 REM Sleep as Therapy, Emotions

00:33:40 Tool: Improve Slow-Wave & REM Sleep

00:37:05 Recap & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2329 no How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett https://www.hubermanlab.com/episode/dr-kelly-starrett-how-to-improve-your-mobility-posture-flexibility In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Kelly Starrett 00:02:44 Sponsors: Maui Nui & Joovv 00:05:46 Movement; Tool: Daily Floor Sitting 00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting 00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion 00:23:47 Sponsor: AG1 00:25:18 Warm-Ups & Play 00:30:51 Asymmetries & Training 00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10 00:42:41 Tool: Warming Up with Play; Breathwork 00:47:26 Sponsors: Function & Eight Sleep 00:50:35 Tool: Foam Rolling, Uses, Types & Technique 01:01:30 Injury vs. Incident, Pain 01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method 01:11:04 Posture, Neck Work 01:19:58 Sponsor: LMNT 01:21:33 Pelvic Floor, Prostate Pain 01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose 01:33:42 Mobilizing the Pelvic Floor, Urogenital Health 01:38:27 Abdominals, Rotational Power, Spinal Engine Work 01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities 01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity 01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch 02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture 02:21:06 Training for Life & Fun 02:30:20 Aging with Range of Motion & Control; Mental State & Training 02:35:38 Fascia, Myofascial Mobilization 02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort 02:45:14 Deliberate Heat & Cold, Training, Injury & Healing 02:54:35 Desire to Train, Physical Practice 02:58:54 Balanced Nutrition; Eating Behaviors & Social Media 03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule 03:14:30 Supplements 03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Dec 2024 09:00:00 -0000 How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett full 206 Scicomm Media In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Kelly Starrett 00:02:44 Sponsors: Maui Nui & Joovv 00:05:46 Movement; Tool: Daily Floor Sitting 00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting 00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion 00:23:47 Sponsor: AG1 00:25:18 Warm-Ups & Play 00:30:51 Asymmetries & Training 00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10 00:42:41 Tool: Warming Up with Play; Breathwork 00:47:26 Sponsors: Function & Eight Sleep 00:50:35 Tool: Foam Rolling, Uses, Types & Technique 01:01:30 Injury vs. Incident, Pain 01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method 01:11:04 Posture, Neck Work 01:19:58 Sponsor: LMNT 01:21:33 Pelvic Floor, Prostate Pain 01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose 01:33:42 Mobilizing the Pelvic Floor, Urogenital Health 01:38:27 Abdominals, Rotational Power, Spinal Engine Work 01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities 01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity 01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch 02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture 02:21:06 Training for Life & Fun 02:30:20 Aging with Range of Motion & Control; Mental State & Training 02:35:38 Fascia, Myofascial Mobilization 02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort 02:45:14 Deliberate Heat & Cold, Training, Injury & Healing 02:54:35 Desire to Train, Physical Practice 02:58:54 Balanced Nutrition; Eating Behaviors & Social Media 03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule 03:14:30 Supplements 03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman


Timestamps

00:00:00 Dr. Kelly Starrett

00:02:44 Sponsors: Maui Nui & Joovv

00:05:46 Movement; Tool: Daily Floor Sitting

00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting

00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion

00:23:47 Sponsor: AG1

00:25:18 Warm-Ups & Play

00:30:51 Asymmetries & Training

00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10

00:42:41 Tool: Warming Up with Play; Breathwork

00:47:26 Sponsors: Function & Eight Sleep

00:50:35 Tool: Foam Rolling, Uses, Types & Technique

01:01:30 Injury vs. Incident, Pain

01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method

01:11:04 Posture, Neck Work

01:19:58 Sponsor: LMNT

01:21:33 Pelvic Floor, Prostate Pain

01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose

01:33:42 Mobilizing the Pelvic Floor, Urogenital Health

01:38:27 Abdominals, Rotational Power, Spinal Engine Work

01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities

01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity

01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch

02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture

02:21:06 Training for Life & Fun

02:30:20 Aging with Range of Motion & Control; Mental State & Training

02:35:38 Fascia, Myofascial Mobilization

02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort

02:45:14 Deliberate Heat & Cold, Training, Injury & Healing

02:54:35 Desire to Train, Physical Practice

02:58:54 Balanced Nutrition; Eating Behaviors & Social Media

03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule

03:14:30 Supplements

03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12369 no Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness https://www.hubermanlab.com/episode/essentials-how-to-defeat-jet-lag-shift-work-sleeplessness In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.   I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.   The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman  ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 05 Dec 2024 09:00:00 -0000 Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness full Scicomm Media In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life. In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.   I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.   The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman  ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.  

I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.  

The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

AeroPress: https://aeropress.com/huberman 

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:45 Understanding Circadian Rhythms

00:02:32 Optimizing Light Exposure for Better Sleep

00:04:46 Tools: Combating Jet Lag

00:05:50 Sponsor: AeroPress

00:07:15 The Science of Jet Lag & Longevity

00:10:57 Temperature Minimum: Key to Circadian Adjustment

00:16:49 Sponsor: AG1

00:19:24 Melatonin: Uses & Misconceptions

00:23:23 Sponsor: ROKA

00:24:33 Shift Work: Managing Irregular Schedules

00:26:50 Sleep Strategies for Different Age Groups

00:29:15 Conclusion & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1827 no Understand & Apply the Psychology of Money to Gain Greater Happiness | Morgan Housel https://www.hubermanlab.com/episode/morgan-housel-understand-apply-the-psychology-of-money-to-gain-greater-happiness In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose. We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Morgan Housel 00:02:13 Sponsors: Wealthfront & BetterHelp 00:05:11 Spending Habits & Cynicism 00:08:44 Tool: Money & Future Regrets 00:16:07 Money Management Extremes; Credit & Hope 00:23:17 Money as a Tool, Happiness, Independence & Purpose 00:27:30 Sponsors: AG1 & ROKA 00:30:11 Unstructured Time; Independence, Identify & Money; Addiction 00:39:04 Longevity, Health & Money 00:47:42 Ambition, Social Media, Fame & Social Debt 00:53:37 Sponsor: Function 00:55:24 Resume Virtues vs. Eulogy Virtues 00:57:52 Compound Interest, Math vs. Behavior 01:01:42 Dopamine & Time, Marshmallow Test & Distraction 01:09:58 Motivation, Pleasure; Relationships 01:14:38 Freedom, Tool: Savings & Independence 01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly 01:24:07 Familial Wealth & Identity; Entrepreneurs 01:31:53 Life Purpose; Dogs; Social & Historical Comparison 01:39:58 Social Comparison & Geography, Angst 01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy 01:56:43 Envy & Spending Money; Wealth & Birth Rates 02:01:27 Tools: Parent Modeling; Resentment, Individual Goals 02:07:15 Purpose, Happiness & Money 02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Dec 2024 09:00:00 -0000 Understand & Apply the Psychology of Money to Gain Greater Happiness | Morgan Housel full 205 Scicomm Media In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose. We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Morgan Housel 00:02:13 Sponsors: Wealthfront & BetterHelp 00:05:11 Spending Habits & Cynicism 00:08:44 Tool: Money & Future Regrets 00:16:07 Money Management Extremes; Credit & Hope 00:23:17 Money as a Tool, Happiness, Independence & Purpose 00:27:30 Sponsors: AG1 & ROKA 00:30:11 Unstructured Time; Independence, Identify & Money; Addiction 00:39:04 Longevity, Health & Money 00:47:42 Ambition, Social Media, Fame & Social Debt 00:53:37 Sponsor: Function 00:55:24 Resume Virtues vs. Eulogy Virtues 00:57:52 Compound Interest, Math vs. Behavior 01:01:42 Dopamine & Time, Marshmallow Test & Distraction 01:09:58 Motivation, Pleasure; Relationships 01:14:38 Freedom, Tool: Savings & Independence 01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly 01:24:07 Familial Wealth & Identity; Entrepreneurs 01:31:53 Life Purpose; Dogs; Social & Historical Comparison 01:39:58 Social Comparison & Geography, Angst 01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy 01:56:43 Envy & Spending Money; Wealth & Birth Rates 02:01:27 Tools: Parent Modeling; Resentment, Individual Goals 02:07:15 Purpose, Happiness & Money 02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.

We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life.


Access the full show notes for this episode at hubermanlab.com.


Pre-order Andrew's new book, Protocols: protocolsbook.com


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Wealthfront**: https://wealthfront.com/huberman

BetterHelp: https://betterhelp.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman


**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.


Timestamps

00:00:00 Morgan Housel

00:02:13 Sponsors: Wealthfront & BetterHelp

00:05:11 Spending Habits & Cynicism

00:08:44 Tool: Money & Future Regrets

00:16:07 Money Management Extremes; Credit & Hope

00:23:17 Money as a Tool, Happiness, Independence & Purpose

00:27:30 Sponsors: AG1 & ROKA

00:30:11 Unstructured Time; Independence, Identify & Money; Addiction

00:39:04 Longevity, Health & Money

00:47:42 Ambition, Social Media, Fame & Social Debt

00:53:37 Sponsor: Function

00:55:24 Resume Virtues vs. Eulogy Virtues

00:57:52 Compound Interest, Math vs. Behavior

01:01:42 Dopamine & Time, Marshmallow Test & Distraction

01:09:58 Motivation, Pleasure; Relationships

01:14:38 Freedom, Tool: Savings & Independence

01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly

01:24:07 Familial Wealth & Identity; Entrepreneurs

01:31:53 Life Purpose; Dogs; Social & Historical Comparison

01:39:58 Social Comparison & Geography, Angst

01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy

01:56:43 Envy & Spending Money; Wealth & Birth Rates

02:01:27 Tools: Parent Modeling; Resentment, Individual Goals

02:07:15 Purpose, Happiness & Money

02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8135 no Essentials: Using Science to Optimize Sleep, Learning & Metabolism https://www.hubermanlab.com/episode/essentials-using-science-to-optimize-sleep-learning-metabolism In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman  Eight Sleep: https://eightsleep.com/huberman  David: https://davidprotein.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:37 Understanding Circadian Rhythms & Light 00:02:17 Impact of Red Light on Circadian Rhythms 00:03:12 Light Through Windows & Circadian Clocks 00:05:04 Seasonal Changes & Circadian Rhythms 00:07:38 Neurotransmitters & Mood Regulation 00:09:00 Sponsors: LMNT & Eight Sleep 00:11:47 Exercise & Circadian Rhythms 00:14:40 Neuroplasticity & Learning 00:20:16 Sponsor: AG1 00:21:49 Non-Sleep Deep Rest (NSDR) & Learning 00:23:43 Nootropics & Cognitive Enhancement 00:26:16 Temperature & Circadian Rhythms 00:31:25 Sponsor: David 00:32:41 Food, Neurotransmitters & Circadian Rhythms 00:35:28 Self-Experimentation & Conclusion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 28 Nov 2024 09:00:00 -0000 Essentials: Using Science to Optimize Sleep, Learning & Metabolism full Scicomm Media In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman  Eight Sleep: https://eightsleep.com/huberman  David: https://davidprotein.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:37 Understanding Circadian Rhythms & Light 00:02:17 Impact of Red Light on Circadian Rhythms 00:03:12 Light Through Windows & Circadian Clocks 00:05:04 Seasonal Changes & Circadian Rhythms 00:07:38 Neurotransmitters & Mood Regulation 00:09:00 Sponsors: LMNT & Eight Sleep 00:11:47 Exercise & Circadian Rhythms 00:14:40 Neuroplasticity & Learning 00:20:16 Sponsor: AG1 00:21:49 Non-Sleep Deep Rest (NSDR) & Learning 00:23:43 Nootropics & Cognitive Enhancement 00:26:16 Temperature & Circadian Rhythms 00:31:25 Sponsor: David 00:32:41 Food, Neurotransmitters & Circadian Rhythms 00:35:28 Self-Experimentation & Conclusion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman 

Eight Sleep: https://eightsleep.com/huberman 

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:37 Understanding Circadian Rhythms & Light

00:02:17 Impact of Red Light on Circadian Rhythms

00:03:12 Light Through Windows & Circadian Clocks

00:05:04 Seasonal Changes & Circadian Rhythms

00:07:38 Neurotransmitters & Mood Regulation

00:09:00 Sponsors: LMNT & Eight Sleep

00:11:47 Exercise & Circadian Rhythms

00:14:40 Neuroplasticity & Learning

00:20:16 Sponsor: AG1

00:21:49 Non-Sleep Deep Rest (NSDR) & Learning

00:23:43 Nootropics & Cognitive Enhancement

00:26:16 Temperature & Circadian Rhythms

00:31:25 Sponsor: David

00:32:41 Food, Neurotransmitters & Circadian Rhythms

00:35:28 Self-Experimentation & Conclusion

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2304 no How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross https://www.hubermanlab.com/episode/dr-ethan-kross-how-to-control-your-inner-voice-increase-your-resilience In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Ethan Kross 00:02:45 Sponsors: ExpressVPN & Eight Sleep 00:05:38 Inner Voice & Benefits 00:10:33 Music & Emotions 00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions 00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch 00:27:16 Tool: Expressive Writing; Sensory Shifters 00:30:41 Sponsors: AG1 & Joovv 00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling 00:44:01 Decision Making, Individualization; Tool: Exercise 00:50:24 “Chatter,” Trauma, Depression, Anxiety 00:54:37 Sponsor: Function 00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media 01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting 01:13:41 Time, Chatter & Flow 01:18:01 Focusing on Present, Mental Time Travel 01:22:49 Texting, Social Media, Sharing Emotions 01:28:31 AI & Individualized Tools for Emotional Regulation 01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions 01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces 01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control 01:56:00 Emotional Regulation & Shifters, Screens 02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools 02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation 02:15:52 Tool: Stop Intrusive Voices; Anxiety 02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement 02:31:02 “Cognitive Velocity”; Resetting 02:36:43 Transition States, Tool: Goal Pursuit & WOOP 02:43:59 Attention, Emotional Flexibility; Avoidance 02:54:15 Emotional Contagion 03:00:22 Validating Emotions, Wisdom; Shift Book 03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Nov 2024 09:00:00 -0000 How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross full 204 Scicomm Media In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Ethan Kross 00:02:45 Sponsors: ExpressVPN & Eight Sleep 00:05:38 Inner Voice & Benefits 00:10:33 Music & Emotions 00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions 00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch 00:27:16 Tool: Expressive Writing; Sensory Shifters 00:30:41 Sponsors: AG1 & Joovv 00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling 00:44:01 Decision Making, Individualization; Tool: Exercise 00:50:24 “Chatter,” Trauma, Depression, Anxiety 00:54:37 Sponsor: Function 00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media 01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting 01:13:41 Time, Chatter & Flow 01:18:01 Focusing on Present, Mental Time Travel 01:22:49 Texting, Social Media, Sharing Emotions 01:28:31 AI & Individualized Tools for Emotional Regulation 01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions 01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces 01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control 01:56:00 Emotional Regulation & Shifters, Screens 02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools 02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation 02:15:52 Tool: Stop Intrusive Voices; Anxiety 02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement 02:31:02 “Cognitive Velocity”; Resetting 02:36:43 Transition States, Tool: Goal Pursuit & WOOP 02:43:59 Attention, Emotional Flexibility; Avoidance 02:54:15 Emotional Contagion 03:00:22 Validating Emotions, Wisdom; Shift Book 03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.


We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.


Access the full show notes for this episode at hubermanlab.com.


Pre-order Andrew's new book, Protocols: protocolsbook.com


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Ethan Kross

00:02:45 Sponsors: ExpressVPN & Eight Sleep

00:05:38 Inner Voice & Benefits

00:10:33 Music & Emotions

00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions

00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch

00:27:16 Tool: Expressive Writing; Sensory Shifters

00:30:41 Sponsors: AG1 & Joovv

00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling

00:44:01 Decision Making, Individualization; Tool: Exercise

00:50:24 “Chatter,” Trauma, Depression, Anxiety

00:54:37 Sponsor: Function

00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media

01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting

01:13:41 Time, Chatter & Flow

01:18:01 Focusing on Present, Mental Time Travel

01:22:49 Texting, Social Media, Sharing Emotions

01:28:31 AI & Individualized Tools for Emotional Regulation

01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions

01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces

01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control

01:56:00 Emotional Regulation & Shifters, Screens

02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools

02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation

02:15:52 Tool: Stop Intrusive Voices; Anxiety

02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement

02:31:02 “Cognitive Velocity”; Resetting

02:36:43 Transition States, Tool: Goal Pursuit & WOOP

02:43:59 Attention, Emotional Flexibility; Avoidance

02:54:15 Emotional Contagion

03:00:22 Validating Emotions, Wisdom; Shift Book

03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11341 no Essentials: Master Your Sleep & Be More Alert When Awake https://www.hubermanlab.com/episode/essentials-master-your-sleep-be-more-alert-when-awake This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the full show notes for this episode at hubermanlab.com.  Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 21 Nov 2024 09:00:00 -0000 Essentials: Master Your Sleep & Be More Alert When Awake full Scicomm Media This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the full show notes for this episode at hubermanlab.com.  Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the full show notes for this episode at hubermanlab.com. 

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:18 Understanding Sleep & Wakefulness

00:01:11 The Role of Adenosine & Caffeine

00:03:45 Circadian Rhythms & the Importance of Light

00:04:54 Morning Light Exposure & Cortisol

00:06:27 Sponsor: AG1

00:16:14 Evening Light Exposure & Melatonin

00:18:08: Sponsor: Eight Sleep

00:19:47 Managing Light Exposure for Better Sleep

00:28:03 The Benefits of Naps & Yoga Nidra

00:29:06 Sponsor: ROKA

00:34:38 Supplements for Sleep & Wakefulness

00:38:42 Conclusion & Final Thoughts

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2332 no How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski https://www.hubermanlab.com/episode/dr-terry-sejnowski-how-to-improve-at-learning-using-neuroscience-ai In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills. We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions. We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman  David Protein: https://davidprotein.com/huberman  LMNT: https://drinklmnt.com/huberman  Joovv: https://joovv.com/huberman  Timestamps 00:00:00 Dr. Terry Sejnowski   00:02:32 Sponsors: BetterHelp & Helix Sleep   00:05:19 Brain Structure & Function, Algorithmic Level   00:11:49 Basal Ganglia; Learning & Value Function   00:15:23 Value Function, Reward & Punishment   00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI   00:25:56 Learning & Brain Storage   00:30:08 Traveling Waves, Sleep Spindles, Memory   00:32:08 Sponsors: AG1 & David   00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs   00:42:02 Psilocybin, Brain Connectivity   00:45:58 Tool: ‘Learning How to Learn’ Course   00:49:36 Learning, Generational Differences, Technology, Social Media   00:58:37 Sponsors: LMNT & Joovv   01:01:06 Draining Experiences, AI & Social Media   01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function   01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria   01:16:58 AI, Imagined Futures, Possibilities   01:27:14 AI & Mapping Potential Options, Schizophrenia   01:30:56 Schizophrenia, Ketamine, Depression   01:36:15 AI, “Idea Pump,” Analyzing Research   01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes   01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines   01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning   02:12:40 Tool: Idea Generation, Mind Wandering, Learning   02:18:18 Dreams, Unconscious, Types of Dreams   02:22:56 Future Projects, Brain & Self-Attention   02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Nov 2024 09:00:00 -0000 How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski full 203 Scicomm Media In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills. We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions. We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols: protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman  David Protein: https://davidprotein.com/huberman  LMNT: https://drinklmnt.com/huberman  Joovv: https://joovv.com/huberman  Timestamps 00:00:00 Dr. Terry Sejnowski   00:02:32 Sponsors: BetterHelp & Helix Sleep   00:05:19 Brain Structure & Function, Algorithmic Level   00:11:49 Basal Ganglia; Learning & Value Function   00:15:23 Value Function, Reward & Punishment   00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI   00:25:56 Learning & Brain Storage   00:30:08 Traveling Waves, Sleep Spindles, Memory   00:32:08 Sponsors: AG1 & David   00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs   00:42:02 Psilocybin, Brain Connectivity   00:45:58 Tool: ‘Learning How to Learn’ Course   00:49:36 Learning, Generational Differences, Technology, Social Media   00:58:37 Sponsors: LMNT & Joovv   01:01:06 Draining Experiences, AI & Social Media   01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function   01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria   01:16:58 AI, Imagined Futures, Possibilities   01:27:14 AI & Mapping Potential Options, Schizophrenia   01:30:56 Schizophrenia, Ketamine, Depression   01:36:15 AI, “Idea Pump,” Analyzing Research   01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes   01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines   01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning   02:12:40 Tool: Idea Generation, Mind Wandering, Learning   02:18:18 Dreams, Unconscious, Types of Dreams   02:22:56 Future Projects, Brain & Self-Attention   02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.

We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.

We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.


Access the full show notes for this episode at hubermanlab.com.


Pre-order Andrew's new book, Protocols: protocolsbook.com


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman 

David Protein: https://davidprotein.com/huberman 

LMNT: https://drinklmnt.com/huberman 

Joovv: https://joovv.com/huberman 


Timestamps

00:00:00 Dr. Terry Sejnowski  

00:02:32 Sponsors: BetterHelp & Helix Sleep  

00:05:19 Brain Structure & Function, Algorithmic Level  

00:11:49 Basal Ganglia; Learning & Value Function  

00:15:23 Value Function, Reward & Punishment  

00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI  

00:25:56 Learning & Brain Storage  

00:30:08 Traveling Waves, Sleep Spindles, Memory  

00:32:08 Sponsors: AG1 & David  

00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs  

00:42:02 Psilocybin, Brain Connectivity  

00:45:58 Tool: ‘Learning How to Learn’ Course  

00:49:36 Learning, Generational Differences, Technology, Social Media  

00:58:37 Sponsors: LMNT & Joovv  

01:01:06 Draining Experiences, AI & Social Media  

01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function  

01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria  

01:16:58 AI, Imagined Futures, Possibilities  

01:27:14 AI & Mapping Potential Options, Schizophrenia  

01:30:56 Schizophrenia, Ketamine, Depression  

01:36:15 AI, “Idea Pump,” Analyzing Research  

01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes  

01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines  

01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning  

02:12:40 Tool: Idea Generation, Mind Wandering, Learning  

02:18:18 Dreams, Unconscious, Types of Dreams  

02:22:56 Future Projects, Brain & Self-Attention  

02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9250 no Essentials: How Your Brain Works & Changes https://www.hubermanlab.com/episode/essentials-how-your-nervous-system-works-changes This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman  Timestamps 00:00:00 Introduction to Huberman Lab Essentials & the Nervous System   00:02:23 Understanding Sensation & Perception   00:04:56 Emotions & Neuromodulators   00:07:42 Thoughts & Deliberate Actions   00:08:22 Sponsor: AG1 00:09:54 Deliberate Processing & Neuroplasticity   00:15:59 The Mechanisms of Neuroplasticity   00:20:56 Sponsor: David  00:22:13 The Importance of Sleep & Rest   00:27:12 Understanding the Autonomic Nervous System   00:36:49 Leveraging Ultradian Rhythms Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 14 Nov 2024 09:00:00 -0000 Essentials: How Your Brain Works & Changes full Scicomm Media This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity. This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman  Timestamps 00:00:00 Introduction to Huberman Lab Essentials & the Nervous System   00:02:23 Understanding Sensation & Perception   00:04:56 Emotions & Neuromodulators   00:07:42 Thoughts & Deliberate Actions   00:08:22 Sponsor: AG1 00:09:54 Deliberate Processing & Neuroplasticity   00:15:59 The Mechanisms of Neuroplasticity   00:20:56 Sponsor: David  00:22:13 The Importance of Sleep & Rest   00:27:12 Understanding the Autonomic Nervous System   00:36:49 Leveraging Ultradian Rhythms Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman 

Timestamps

00:00:00 Introduction to Huberman Lab Essentials & the Nervous System  

00:02:23 Understanding Sensation & Perception  

00:04:56 Emotions & Neuromodulators  

00:07:42 Thoughts & Deliberate Actions  

00:08:22 Sponsor: AG1

00:09:54 Deliberate Processing & Neuroplasticity  

00:15:59 The Mechanisms of Neuroplasticity  

00:20:56 Sponsor: David 

00:22:13 The Importance of Sleep & Rest  

00:27:12 Understanding the Autonomic Nervous System  

00:36:49 Leveraging Ultradian Rhythms

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2264 no How Relationships Shape Your Brain | Dr. Allan Schore https://www.hubermanlab.com/episode/dr-allan-schore-how-relationships-shape-your-brain In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry. Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond. Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Allan Schore 00:02:37 Sponsors: David & Eight Sleep 00:05:49 Thoughts & Unconscious Mind 00:07:36 Right vs Left Brain, Child Development, Attachment 00:13:19 Attachment Styles & Development, Emotions & Physiology 00:18:12 Intuition, Arousal, Emotional Regulation & Attachment 00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment 00:28:33 Attachment Styles, Regulation Theory; Therapy 00:34:20 Sponsor: AG1 00:35:51 “Surrender,” Therapy, Patient Synchronization 00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation 00:45:07 Mother vs Father, Child Development; Single Caretakers 00:50:51 MDMA, Right Brain; Fetal Development 00:55:58 Sponsor: Function 00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love 01:03:33 Splitting, Borderline; Therapy & Emotions 01:09:24 Tool: Right Brain, Vulnerability & Repair 01:15:32 Right vs. Left Brain, Attention 01:19:26 Right Brain Synchronization, Eye Connection, Empathy 01:25:39 Music & Dogs, Resonance 01:30:58 Right Brain & Body; Empathic Connection, Body Language 01:36:47 Tool: Text Message, Communication, Relationships 01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain 01:50:10 Defenses, Blind Spots 01:53:14 Creativity, Accessing the Right Brain, Insight 01:59:31 Paternal Leave, Parent-Child Relationships, Attachment 02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Nov 2024 09:00:00 -0000 How Relationships Shape Your Brain | Dr. Allan Schore full 202 Scicomm Media In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry. Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond. Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Allan Schore 00:02:37 Sponsors: David & Eight Sleep 00:05:49 Thoughts & Unconscious Mind 00:07:36 Right vs Left Brain, Child Development, Attachment 00:13:19 Attachment Styles & Development, Emotions & Physiology 00:18:12 Intuition, Arousal, Emotional Regulation & Attachment 00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment 00:28:33 Attachment Styles, Regulation Theory; Therapy 00:34:20 Sponsor: AG1 00:35:51 “Surrender,” Therapy, Patient Synchronization 00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation 00:45:07 Mother vs Father, Child Development; Single Caretakers 00:50:51 MDMA, Right Brain; Fetal Development 00:55:58 Sponsor: Function 00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love 01:03:33 Splitting, Borderline; Therapy & Emotions 01:09:24 Tool: Right Brain, Vulnerability & Repair 01:15:32 Right vs. Left Brain, Attention 01:19:26 Right Brain Synchronization, Eye Connection, Empathy 01:25:39 Music & Dogs, Resonance 01:30:58 Right Brain & Body; Empathic Connection, Body Language 01:36:47 Tool: Text Message, Communication, Relationships 01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain 01:50:10 Defenses, Blind Spots 01:53:14 Creativity, Accessing the Right Brain, Insight 01:59:31 Paternal Leave, Parent-Child Relationships, Attachment 02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.


Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.


Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.


Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Allan Schore

00:02:37 Sponsors: David & Eight Sleep

00:05:49 Thoughts & Unconscious Mind

00:07:36 Right vs Left Brain, Child Development, Attachment

00:13:19 Attachment Styles & Development, Emotions & Physiology

00:18:12 Intuition, Arousal, Emotional Regulation & Attachment

00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment

00:28:33 Attachment Styles, Regulation Theory; Therapy

00:34:20 Sponsor: AG1

00:35:51 “Surrender,” Therapy, Patient Synchronization

00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation

00:45:07 Mother vs Father, Child Development; Single Caretakers

00:50:51 MDMA, Right Brain; Fetal Development

00:55:58 Sponsor: Function

00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love

01:03:33 Splitting, Borderline; Therapy & Emotions

01:09:24 Tool: Right Brain, Vulnerability & Repair

01:15:32 Right vs. Left Brain, Attention

01:19:26 Right Brain Synchronization, Eye Connection, Empathy

01:25:39 Music & Dogs, Resonance

01:30:58 Right Brain & Body; Empathic Connection, Body Language

01:36:47 Tool: Text Message, Communication, Relationships

01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain

01:50:10 Defenses, Blind Spots

01:53:14 Creativity, Accessing the Right Brain, Insight

01:59:31 Paternal Leave, Parent-Child Relationships, Attachment

02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7665 no How to Safeguard Your Hormone Health & Fertility | Dr. Shanna Swan https://www.hubermanlab.com/episode/dr-shanna-swan-how-to-safeguard-your-hormone-health-fertility In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume. We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Shanna Swan 00:02:58 Sponsors: LMNT, ROKA & BetterHelp 00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates 00:13:30 Phthalate Syndrome, Animal Data, Male Offspring 00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies 00:27:30 Hyenas; Phthalate Syndrome in Males 00:32:49 Sponsor: AG1 00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring 00:39:03 Anogenital Distance & Sperm Count 00:45:03 Sperm Count & Fertility 00:49:24 Sponsor: Function 00:51:11 Sperm Count Decline 00:58:19 Sperm Quality & Pesticides 01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior 01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors 01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility 01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave 01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides 01:32:58 Funding 01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials 01:40:12 Europe vs. US Chemical Safety, REACH Program 01:46:20 Tool: Pregnancy & Fetal Health 01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature 01:58:04 Other Animals & Fertility Decline, Ecosystems 02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects 02:06:02 Tool: Consumer Guides, Personal & Household Products 02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans 02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Nov 2024 09:00:00 -0000 How to Safeguard Your Hormone Health & Fertility | Dr. Shanna Swan full 201 Scicomm Media In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume. We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Shanna Swan 00:02:58 Sponsors: LMNT, ROKA & BetterHelp 00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates 00:13:30 Phthalate Syndrome, Animal Data, Male Offspring 00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies 00:27:30 Hyenas; Phthalate Syndrome in Males 00:32:49 Sponsor: AG1 00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring 00:39:03 Anogenital Distance & Sperm Count 00:45:03 Sperm Count & Fertility 00:49:24 Sponsor: Function 00:51:11 Sperm Count Decline 00:58:19 Sperm Quality & Pesticides 01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior 01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors 01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility 01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave 01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides 01:32:58 Funding 01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials 01:40:12 Europe vs. US Chemical Safety, REACH Program 01:46:20 Tool: Pregnancy & Fetal Health 01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature 01:58:04 Other Animals & Fertility Decline, Ecosystems 02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects 02:06:02 Tool: Consumer Guides, Personal & Household Products 02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans 02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.


We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.


Read the episode show notes at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

ROKA: https://roka.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Shanna Swan

00:02:58 Sponsors: LMNT, ROKA & BetterHelp

00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates

00:13:30 Phthalate Syndrome, Animal Data, Male Offspring

00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies

00:27:30 Hyenas; Phthalate Syndrome in Males

00:32:49 Sponsor: AG1

00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring

00:39:03 Anogenital Distance & Sperm Count

00:45:03 Sperm Count & Fertility

00:49:24 Sponsor: Function

00:51:11 Sperm Count Decline

00:58:19 Sperm Quality & Pesticides

01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior

01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors

01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility

01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave

01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides

01:32:58 Funding

01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials

01:40:12 Europe vs. US Chemical Safety, REACH Program

01:46:20 Tool: Pregnancy & Fetal Health

01:49:23 Plastics & Environmental Concern; Fertility

01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature

01:58:04 Other Animals & Fertility Decline, Ecosystems

02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects

02:06:02 Tool: Consumer Guides, Personal & Household Products

02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans

02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8282 no How to Deal With High Conflict People | Bill Eddy https://www.hubermanlab.com/episode/bill-eddy-how-to-deal-with-high-conflict-people In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships. We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive. Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman David Protein: https://davidprotein.com/huberman Timestamps 00:00:00 Bill Eddy 00:02:58 Sponsors: Maui Nui & ExpressVPN 00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns 00:10:48 Personality Disorders, Prevalence & Overlap 00:18:28 High-Conflict Personality vs. Personality Disorders, Blame 00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment 00:30:53 Sponsor: AG1 00:32:05 Relationship Stability, Tool: Vetting Potential Partners 00:38:54 Heightened Emotions, Negative Advocates, Divorce 00:47:50 Brain, Plasticity & Fear; Bullies, Polarization 00:54:51 Sponsors: Function & David 00:58:00 Emotions, Media, Politics 01:04:57 Tool: WEB Method, Identify High-Conflict Individuals 01:12:20 Body Cues, Identify High-Conflict Individuals 01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior 01:23:12 High Conflict Personalities & Occupations 01:28:18 Big Personalities: Evidence vs Assumptions 01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing 01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements 01:59:52 Large Families & Conflict Resolution 02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture 02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution 02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing 02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC 02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Oct 2024 08:00:00 -0000 How to Deal With High Conflict People | Bill Eddy full 200 Scicomm Media In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships. We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive. Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman David Protein: https://davidprotein.com/huberman Timestamps 00:00:00 Bill Eddy 00:02:58 Sponsors: Maui Nui & ExpressVPN 00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns 00:10:48 Personality Disorders, Prevalence & Overlap 00:18:28 High-Conflict Personality vs. Personality Disorders, Blame 00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment 00:30:53 Sponsor: AG1 00:32:05 Relationship Stability, Tool: Vetting Potential Partners 00:38:54 Heightened Emotions, Negative Advocates, Divorce 00:47:50 Brain, Plasticity & Fear; Bullies, Polarization 00:54:51 Sponsors: Function & David 00:58:00 Emotions, Media, Politics 01:04:57 Tool: WEB Method, Identify High-Conflict Individuals 01:12:20 Body Cues, Identify High-Conflict Individuals 01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior 01:23:12 High Conflict Personalities & Occupations 01:28:18 Big Personalities: Evidence vs Assumptions 01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing 01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements 01:59:52 Large Families & Conflict Resolution 02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture 02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution 02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing 02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC 02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.


We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.


Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.


Read the episode show notes at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

David Protein: https://davidprotein.com/huberman


Timestamps

00:00:00 Bill Eddy

00:02:58 Sponsors: Maui Nui & ExpressVPN

00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns

00:10:48 Personality Disorders, Prevalence & Overlap

00:18:28 High-Conflict Personality vs. Personality Disorders, Blame

00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment

00:30:53 Sponsor: AG1

00:32:05 Relationship Stability, Tool: Vetting Potential Partners

00:38:54 Heightened Emotions, Negative Advocates, Divorce

00:47:50 Brain, Plasticity & Fear; Bullies, Polarization

00:54:51 Sponsors: Function & David

00:58:00 Emotions, Media, Politics

01:04:57 Tool: WEB Method, Identify High-Conflict Individuals

01:12:20 Body Cues, Identify High-Conflict Individuals

01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior

01:23:12 High Conflict Personalities & Occupations

01:28:18 Big Personalities: Evidence vs Assumptions

01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit

01:45:41 Exiting a High Conflict Relationship & Timing

01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”

01:52:32 High Conflict Divorce, Small Families & Parental Estrangement

01:57:01 Tool: Managing Emotions & Relationships, EAR Statements

01:59:52 Large Families & Conflict Resolution

02:04:11 Bullies & Online Social Groups

02:09:18 Personality Disorders, Causes, Culture

02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution

02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing

02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC

02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9561 no The Effects of Microplastics on Your Health & How to Reduce Them https://www.hubermanlab.com/episode/the-effects-of-microplastics-on-your-health-how-to-reduce-them In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics. By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body. Read the episode show notes at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6 Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman  Timestamps 00:00:00 Microplastics 00:02:46 Sponsors: LMNT & BetterHelp 00:05:40 Microplastics & Nanoplastics; Ingestion 00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA 00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles 00:26:57 Tool: Sea Salt 00:29:10 Sponsor: AG1 00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates 00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids 00:37:34 Measurement Tools & Advancements 00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) 00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health 00:52:17 Sponsors: Function & Eight Sleep 00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion 01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane 01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer 01:15:05 Tool: Sweating & Toxin Removal 01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry 01:25:11 Tools: Microwave Popcorn, Toothpastes 01:27:47 Developing Brain & Microplastics, ADHD, Autism 01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure 01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Oct 2024 08:00:00 -0000 The Effects of Microplastics on Your Health & How to Reduce Them full 199 Scicomm Media In this episode, learn about microplastics, their health impacts, and how to limit exposure to microplastics, BPA, phthalates, and PFAS. In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics. By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body. Read the episode show notes at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6 Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman  Timestamps 00:00:00 Microplastics 00:02:46 Sponsors: LMNT & BetterHelp 00:05:40 Microplastics & Nanoplastics; Ingestion 00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA 00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles 00:26:57 Tool: Sea Salt 00:29:10 Sponsor: AG1 00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates 00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids 00:37:34 Measurement Tools & Advancements 00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) 00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health 00:52:17 Sponsors: Function & Eight Sleep 00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion 01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane 01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer 01:15:05 Tool: Sweating & Toxin Removal 01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry 01:25:11 Tools: Microwave Popcorn, Toothpastes 01:27:47 Developing Brain & Microplastics, ADHD, Autism 01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure 01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.


By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.


Read the episode show notes at hubermanlab.com.


Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman 


Timestamps

00:00:00 Microplastics

00:02:46 Sponsors: LMNT & BetterHelp

00:05:40 Microplastics & Nanoplastics; Ingestion

00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA

00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles

00:26:57 Tool: Sea Salt

00:29:10 Sponsor: AG1

00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates

00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids

00:37:34 Measurement Tools & Advancements

00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)

00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health

00:52:17 Sponsors: Function & Eight Sleep

00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion

01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane

01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer

01:15:05 Tool: Sweating & Toxin Removal

01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry

01:25:11 Tools: Microwave Popcorn, Toothpastes

01:27:47 Developing Brain & Microplastics, ADHD, Autism

01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure

01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5813 no Create Your Ideal Future Using Science-Based Protocols | Ari Wallach https://www.hubermanlab.com/episode/ari-wallach-create-your-ideal-future-using-science-based-protocols In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species. We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Ari Wallach 00:01:58 Sponsors: David, Helix Sleep & ROKA 00:06:13 Mental Time Travel; Technology & Present 00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today 00:22:00 Tool: Empathy for Others 00:26:09 Empathy for Future Generations, Emotion & Logic 00:31:48 Tool: Emotion to Guide Action 00:36:50 Sponsor: AG1 00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations 00:43:52 Egoic Legacy, Modeling Behavior 00:51:13 Social Media, Time Capsule, Storytelling 01:00:06 Sponsor: LMNT 01:01:18 Short-Term Thinking; Life Purpose, Science & Religion 01:09:23 Longpath, Telos, Time Perception 01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks 01:23:02 Tool: Visualizing Future You 01:30:17 Death, Western Society 01:36:20 Tool: Writing Letter to Future Self 01:41:01 Society, Future Harmony 01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia” 01:58:48 Tool: Behavior & Modeling for the Future 02:08:11 Tool: “Why Tuesdays?”, Examining Self 02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Oct 2024 08:00:00 -0000 Create Your Ideal Future Using Science-Based Protocols | Ari Wallach full 198 Scicomm Media In this episode, my guest is Ari Wallach, adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species. We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Ari Wallach 00:01:58 Sponsors: David, Helix Sleep & ROKA 00:06:13 Mental Time Travel; Technology & Present 00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today 00:22:00 Tool: Empathy for Others 00:26:09 Empathy for Future Generations, Emotion & Logic 00:31:48 Tool: Emotion to Guide Action 00:36:50 Sponsor: AG1 00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations 00:43:52 Egoic Legacy, Modeling Behavior 00:51:13 Social Media, Time Capsule, Storytelling 01:00:06 Sponsor: LMNT 01:01:18 Short-Term Thinking; Life Purpose, Science & Religion 01:09:23 Longpath, Telos, Time Perception 01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks 01:23:02 Tool: Visualizing Future You 01:30:17 Death, Western Society 01:36:20 Tool: Writing Letter to Future Self 01:41:01 Society, Future Harmony 01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia” 01:58:48 Tool: Behavior & Modeling for the Future 02:08:11 Tool: “Why Tuesdays?”, Examining Self 02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.


We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.


Read the episode show notes at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Helix Sleep: https://helixsleep.com/huberman

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman


Timestamps

00:00:00 Ari Wallach

00:01:58 Sponsors: David, Helix Sleep & ROKA

00:06:13 Mental Time Travel; Technology & Present

00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today

00:22:00 Tool: Empathy for Others

00:26:09 Empathy for Future Generations, Emotion & Logic

00:31:48 Tool: Emotion to Guide Action

00:36:50 Sponsor: AG1

00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations

00:43:52 Egoic Legacy, Modeling Behavior

00:51:13 Social Media, Time Capsule, Storytelling

01:00:06 Sponsor: LMNT

01:01:18 Short-Term Thinking; Life Purpose, Science & Religion

01:09:23 Longpath, Telos, Time Perception

01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks

01:23:02 Tool: Visualizing Future You

01:30:17 Death, Western Society

01:36:20 Tool: Writing Letter to Future Self

01:41:01 Society, Future Harmony

01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”

01:58:48 Tool: Behavior & Modeling for the Future

02:08:11 Tool: “Why Tuesdays?”, Examining Self

02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8257 no Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver https://www.hubermanlab.com/episode/dr-craig-koniver-peptide-hormone-therapies-for-health-performance-longevity In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins. Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Craig Koniver 00:04:52 Sponsors: Joovv & BetterHelp 00:07:40 What is a Peptide? 00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health 00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation 00:18:43 BPC-157, Inflammation 00:23:27 BPC-157, Injection & Oral Forms; Injury Repair 00:28:43 Sourcing, Anabolic Steroids, Testosterone 00:34:48 Black & Gray Market, Compounding Pharmacies, Purity 00:38:20 Sponsor: AG1 00:39:51 Partnering with a Physician, LPS 00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses 00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone 00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides 00:58:45 Sponsor: Function & Eight Sleep 01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health 01:05:16 Prescriptions, Physicians & Trust 01:14:09 Agency in Your Health 01:17:13 MK-677, Appetite 01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing 01:21:10 Methylated B Vitamins, Homocysteine 01:24:47 Peptides for Sleep, Pinealon, Epitalon 01:31:03 Glycine, Liver Detoxification; Dosage 01:37:19 GLP-1, Compounding Pharmacies 01:39:03 Stem Cell Therapy, PRP 01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health 01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses 01:50:20 Covid, NAD Infusion, NMN & NR Supplements 01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR 02:07:53 PT-141, Vyleesi, Libido; Nausea 02:10:57 FDA Approval & Removal, Pharmaceutical Companies 02:20:17 Positivity, Mindset & Health 02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Oct 2024 08:00:00 -0000 Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver full 197 Scicomm Media In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins. Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Craig Koniver 00:04:52 Sponsors: Joovv & BetterHelp 00:07:40 What is a Peptide? 00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health 00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation 00:18:43 BPC-157, Inflammation 00:23:27 BPC-157, Injection & Oral Forms; Injury Repair 00:28:43 Sourcing, Anabolic Steroids, Testosterone 00:34:48 Black & Gray Market, Compounding Pharmacies, Purity 00:38:20 Sponsor: AG1 00:39:51 Partnering with a Physician, LPS 00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses 00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone 00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides 00:58:45 Sponsor: Function & Eight Sleep 01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health 01:05:16 Prescriptions, Physicians & Trust 01:14:09 Agency in Your Health 01:17:13 MK-677, Appetite 01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing 01:21:10 Methylated B Vitamins, Homocysteine 01:24:47 Peptides for Sleep, Pinealon, Epitalon 01:31:03 Glycine, Liver Detoxification; Dosage 01:37:19 GLP-1, Compounding Pharmacies 01:39:03 Stem Cell Therapy, PRP 01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health 01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses 01:50:20 Covid, NAD Infusion, NMN & NR Supplements 01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR 02:07:53 PT-141, Vyleesi, Libido; Nausea 02:10:57 FDA Approval & Removal, Pharmaceutical Companies 02:20:17 Positivity, Mindset & Health 02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.


We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.


Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.


Access the full show notes for this episode at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman


Timestamps

00:00:00 Dr. Craig Koniver

00:04:52 Sponsors: Joovv & BetterHelp

00:07:40 What is a Peptide?

00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health

00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation

00:18:43 BPC-157, Inflammation

00:23:27 BPC-157, Injection & Oral Forms; Injury Repair

00:28:43 Sourcing, Anabolic Steroids, Testosterone

00:34:48 Black & Gray Market, Compounding Pharmacies, Purity

00:38:20 Sponsor: AG1

00:39:51 Partnering with a Physician, LPS

00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses

00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone

00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides

00:58:45 Sponsor: Function & Eight Sleep

01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health

01:05:16 Prescriptions, Physicians & Trust

01:14:09 Agency in Your Health

01:17:13 MK-677, Appetite

01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing

01:21:10 Methylated B Vitamins, Homocysteine

01:24:47 Peptides for Sleep, Pinealon, Epitalon

01:31:03 Glycine, Liver Detoxification; Dosage

01:37:19 GLP-1, Compounding Pharmacies

01:39:03 Stem Cell Therapy, PRP

01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health

01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses

01:50:20 Covid, NAD Infusion, NMN & NR Supplements

01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR

02:07:53 PT-141, Vyleesi, Libido; Nausea

02:10:57 FDA Approval & Removal, Pharmaceutical Companies

02:20:17 Positivity, Mindset & Health

02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8953 no How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath https://www.hubermanlab.com/episode/dr-charan-ranganath-how-to-improve-memory-focus-using-science-protocols In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences. This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Levels: https://levels.link/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Charan Ranganath 00:02:06 Sponsors: David, Levels & Waking Up 00:06:48 Memory: Past, Present & Future; Sleep 00:13:23 Self, Memory & Age, Neuroplasticity 00:18:50 Tool: Curiosity & Dopamine 00:26:55 Dopamine, Forward Movement 00:33:09 Sponsor: AG1 00:34:22 Dopamine, Learning; Curiosity & Appraisal 00:40:31 Memory, Hippocampus 00:43:34 Prefrontal Cortex & Memory, Aging 00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination 00:58:53 Sponsor: Function 01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline 01:09:39 Exercise, Brain Function; ADHD 01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD 01:23:31 Forgetting, Intention vs. Attention 01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness 01:36:36 Tool: Pictures, Memories, Intention 01:45:46 Deep Focus, Dopamine 01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s 01:59:51 Déjà Vu 02:09:00 Serotonin, Reframing Memories, Trauma 02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy 02:27:53 Rumination, Trauma, Nostalgia, Narrative 02:30:30 Music, Pavlov’s Dogz Band 02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Sep 2024 08:00:00 -0000 How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath full 196 Scicomm Media My guest is Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences. This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Levels: https://levels.link/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Charan Ranganath 00:02:06 Sponsors: David, Levels & Waking Up 00:06:48 Memory: Past, Present & Future; Sleep 00:13:23 Self, Memory & Age, Neuroplasticity 00:18:50 Tool: Curiosity & Dopamine 00:26:55 Dopamine, Forward Movement 00:33:09 Sponsor: AG1 00:34:22 Dopamine, Learning; Curiosity & Appraisal 00:40:31 Memory, Hippocampus 00:43:34 Prefrontal Cortex & Memory, Aging 00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination 00:58:53 Sponsor: Function 01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline 01:09:39 Exercise, Brain Function; ADHD 01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD 01:23:31 Forgetting, Intention vs. Attention 01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness 01:36:36 Tool: Pictures, Memories, Intention 01:45:46 Deep Focus, Dopamine 01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s 01:59:51 Déjà Vu 02:09:00 Serotonin, Reframing Memories, Trauma 02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy 02:27:53 Rumination, Trauma, Nostalgia, Narrative 02:30:30 Music, Pavlov’s Dogz Band 02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.


We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.


Access the full show notes for this episode at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Levels: https://levels.link/huberman

Waking Up: https://wakingup.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Charan Ranganath

00:02:06 Sponsors: David, Levels & Waking Up

00:06:48 Memory: Past, Present & Future; Sleep

00:13:23 Self, Memory & Age, Neuroplasticity

00:18:50 Tool: Curiosity & Dopamine

00:26:55 Dopamine, Forward Movement

00:33:09 Sponsor: AG1

00:34:22 Dopamine, Learning; Curiosity & Appraisal

00:40:31 Memory, Hippocampus

00:43:34 Prefrontal Cortex & Memory, Aging

00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination

00:58:53 Sponsor: Function

01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline

01:09:39 Exercise, Brain Function; ADHD

01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD

01:23:31 Forgetting, Intention vs. Attention

01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness

01:36:36 Tool: Pictures, Memories, Intention

01:45:46 Deep Focus, Dopamine

01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s

01:59:51 Déjà Vu

02:09:00 Serotonin, Reframing Memories, Trauma

02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy

02:27:53 Rumination, Trauma, Nostalgia, Narrative

02:30:30 Music, Pavlov’s Dogz Band

02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9548 no How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión https://www.hubermanlab.com/episode/dr-victor-carrion-how-to-heal-from-post-traumatic-stress-disorder In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults. We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa. Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep. The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Victor Carrión 00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance 00:11:41 Stressors, Perseverate; Children & PTSD 00:16:13 Transgenerational Trauma 00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol 00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms 00:31:48 Sponsor: AG1 00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD) 00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions 00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep 00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy 01:02:37 Sponsor: Function 01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox 01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative 01:18:11 Custom Toolbox Development; Energy 01:26:32 Tool: 4-Corner Square Response, Understanding Cues 01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners 01:38:47 Social Media, Boundaries 01:46:07 School, Yoga & Mindfulness Curriculum 01:55:31 Implementing School Mindfulness Programs, Sleep 02:00:52 Barriers to School Programs 02:06:08 Redefining Success, Identity 02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response 02:21:42 Listening to Kids & Adults 02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Sep 2024 08:00:00 -0000 How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión full 195 Scicomm Media 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. In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults. We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa. Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep. The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Victor Carrión 00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance 00:11:41 Stressors, Perseverate; Children & PTSD 00:16:13 Transgenerational Trauma 00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol 00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms 00:31:48 Sponsor: AG1 00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD) 00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions 00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep 00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy 01:02:37 Sponsor: Function 01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox 01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative 01:18:11 Custom Toolbox Development; Energy 01:26:32 Tool: 4-Corner Square Response, Understanding Cues 01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners 01:38:47 Social Media, Boundaries 01:46:07 School, Yoga & Mindfulness Curriculum 01:55:31 Implementing School Mindfulness Programs, Sleep 02:00:52 Barriers to School Programs 02:06:08 Redefining Success, Identity 02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response 02:21:42 Listening to Kids & Adults 02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.

We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.


Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.


The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.


Access the full show notes for this episode at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman 

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Dr. Victor Carrión

00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance

00:11:41 Stressors, Perseverate; Children & PTSD

00:16:13 Transgenerational Trauma

00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol

00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms

00:31:48 Sponsor: AG1

00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)

00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions

00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep

00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy

01:02:37 Sponsor: Function

01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox

01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative

01:18:11 Custom Toolbox Development; Energy

01:26:32 Tool: 4-Corner Square Response, Understanding Cues

01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners

01:38:47 Social Media, Boundaries

01:46:07 School, Yoga & Mindfulness Curriculum

01:55:31 Implementing School Mindfulness Programs, Sleep

02:00:52 Barriers to School Programs

02:06:08 Redefining Success, Identity

02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response

02:21:42 Listening to Kids & Adults

02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8818 no How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel https://www.hubermanlab.com/episode/esther-perel-how-to-find-build-maintain-healthy-romantic-relationships In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating. Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology. Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Esther Perel 00:02:03 Sponsors: David Protein, LMNT & Helix Sleep 00:06:33 Romantic Relationships, Change & Self 00:11:18 Cornerstone vs. Capstone Relationships, Age Differences 00:16:53 Young vs. Older Couples, Dynamic Relationships 00:20:13 Identity & Relationship Evolution 00:26:00 Curiosity, Reactivity 00:30:29 Sponsor: AG1 00:31:59 Polarization, Conflict; Coherence & Narratives 00:38:21 Apologies, Forgiveness, Shame, Self-Esteem 00:45:00 Relationship Conflict 00:53:48 Sponsor: Function 00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality 01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships 01:08:03 Couples Therapy; Language & Naming 01:20:15 Sexuality in Relationships 01:26:20 Tool: Love & Desire, Sexuality 01:31:28 Infidelity, “Aliveness” 01:35:17 Intimacy, Abandonment, Self-Preservation 01:41:26 Erotic Blueprints, Emotional Needs 01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies 01:59:30 Tool: Relationship Readiness 02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Sep 2024 08:00:00 -0000 How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel full 194 Scicomm Media In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. 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 AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Esther Perel 00:02:03 Sponsors: David Protein, LMNT & Helix Sleep 00:06:33 Romantic Relationships, Change & Self 00:11:18 Cornerstone vs. Capstone Relationships, Age Differences 00:16:53 Young vs. Older Couples, Dynamic Relationships 00:20:13 Identity & Relationship Evolution 00:26:00 Curiosity, Reactivity 00:30:29 Sponsor: AG1 00:31:59 Polarization, Conflict; Coherence & Narratives 00:38:21 Apologies, Forgiveness, Shame, Self-Esteem 00:45:00 Relationship Conflict 00:53:48 Sponsor: Function 00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality 01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships 01:08:03 Couples Therapy; Language & Naming 01:20:15 Sexuality in Relationships 01:26:20 Tool: Love & Desire, Sexuality 01:31:28 Infidelity, “Aliveness” 01:35:17 Intimacy, Abandonment, Self-Preservation 01:41:26 Erotic Blueprints, Emotional Needs 01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies 01:59:30 Tool: Relationship Readiness 02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices 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

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Helix Sleep: https://helixsleep.com/huberman

Function: https://functionhealth.com/huberman


Timestamps

00:00:00 Esther Perel

00:02:03 Sponsors: David Protein, LMNT & Helix Sleep

00:06:33 Romantic Relationships, Change & Self

00:11:18 Cornerstone vs. Capstone Relationships, Age Differences

00:16:53 Young vs. Older Couples, Dynamic Relationships

00:20:13 Identity & Relationship Evolution

00:26:00 Curiosity, Reactivity

00:30:29 Sponsor: AG1

00:31:59 Polarization, Conflict; Coherence & Narratives

00:38:21 Apologies, Forgiveness, Shame, Self-Esteem

00:45:00 Relationship Conflict

00:53:48 Sponsor: Function

00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality

01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships

01:08:03 Couples Therapy; Language & Naming

01:20:15 Sexuality in Relationships

01:26:20 Tool: Love & Desire, Sexuality

01:31:28 Infidelity, “Aliveness”

01:35:17 Intimacy, Abandonment, Self-Preservation

01:41:26 Erotic Blueprints, Emotional Needs

01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies

01:59:30 Tool: Relationship Readiness

02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7573 no How to Increase Your Emotional Intelligence | Dr. Marc Brackett https://www.hubermanlab.com/episode/dr-marc-brackett-how-to-increase-your-emotional-intelligence In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us. We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Eudēmonia: https://eudemonia.net LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Marc Brackett 00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia 00:06:03 What is Emotional Intelligence?; Self & Others 00:11:18 Language & Emotion 00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion 00:24:35 Sponsor: AG1 00:26:05 Parent/Teacher Support; Online Etiquette 00:31:24 Anonymity, Online Comments 00:35:46 Happiness vs. Contentment; Knowing Oneself 00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence 00:51:28 Sponsor: LMNT 00:52:40 Texting & Relationships 01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale 01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor 01:19:42 Discussing Feelings; Emotional Self-Awareness 01:25:00 Understanding Cause of Emotions, Stress, Envy 01:33:40 Framing Empathy, Compassionate Empathy 01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing 01:49:44 Stereotypes, “Emotional” 01:53:49 Emotions, Learning & Decision Making; Intention 02:02:43 Emotion App & Self-Awareness; Gratitude Practice 02:07:13 Bullying 02:18:06 Courage & Bullying; Emotion Education 02:25:33 Punishment; Uncle Marvin 02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Sep 2024 08:00:00 -0000 How to Increase Your Emotional Intelligence | Dr. Marc Brackett full 193 Scicomm Media In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor of psychology at Yale University. In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us. We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Eudēmonia: https://eudemonia.net LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Marc Brackett 00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia 00:06:03 What is Emotional Intelligence?; Self & Others 00:11:18 Language & Emotion 00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion 00:24:35 Sponsor: AG1 00:26:05 Parent/Teacher Support; Online Etiquette 00:31:24 Anonymity, Online Comments 00:35:46 Happiness vs. Contentment; Knowing Oneself 00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence 00:51:28 Sponsor: LMNT 00:52:40 Texting & Relationships 01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale 01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor 01:19:42 Discussing Feelings; Emotional Self-Awareness 01:25:00 Understanding Cause of Emotions, Stress, Envy 01:33:40 Framing Empathy, Compassionate Empathy 01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing 01:49:44 Stereotypes, “Emotional” 01:53:49 Emotions, Learning & Decision Making; Intention 02:02:43 Emotion App & Self-Awareness; Gratitude Practice 02:07:13 Bullying 02:18:06 Courage & Bullying; Emotion Education 02:25:33 Punishment; Uncle Marvin 02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.


We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.


Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Eudēmonia: https://eudemonia.net

LMNT: https://drinklmnt.com/huberman


Timestamps

00:00:00 Dr. Marc Brackett

00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia

00:06:03 What is Emotional Intelligence?; Self & Others

00:11:18 Language & Emotion

00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion

00:24:35 Sponsor: AG1

00:26:05 Parent/Teacher Support; Online Etiquette

00:31:24 Anonymity, Online Comments

00:35:46 Happiness vs. Contentment; Knowing Oneself

00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence

00:51:28 Sponsor: LMNT

00:52:40 Texting & Relationships

01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale

01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor

01:19:42 Discussing Feelings; Emotional Self-Awareness

01:25:00 Understanding Cause of Emotions, Stress, Envy

01:33:40 Framing Empathy, Compassionate Empathy

01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing

01:49:44 Stereotypes, “Emotional”

01:53:49 Emotions, Learning & Decision Making; Intention

02:02:43 Emotion App & Self-Awareness; Gratitude Practice

02:07:13 Bullying

02:18:06 Courage & Bullying; Emotion Education

02:25:33 Punishment; Uncle Marvin

02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9273 no How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki https://www.hubermanlab.com/episode/dr-jamil-zaki-how-to-cultivate-a-positive-growth-oriented-mindset In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health. We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.  Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.  Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Pre-Order Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman  Maui Nui Venison: https://mauinuivenison.com/huberman  Joovv: https://joovv.com/huberman  Waking Up: https://wakingup.com/huberman  Function: https://functionhealth.com/huberman   Timestamps 00:00:00 Dr. Jamil Zaki 00:02:12 Sponsors: Maui Nui, Joovv & Waking Up 00:06:59 Cynicism 00:12:38 Children, Attachment Styles & Cynicism 00:17:29 Cynicism vs. Skepticism, Complexity 00:23:30 Culture Variability & Trust 00:26:28 Sponsor: AG1 00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence 00:35:59 Stereotypes, Threats 00:39:48 Cooperative Environments, Collaboration & Trust 00:44:05 Competition, Conflict, Judgement 00:48:46 Cynics, Awe, “Moral Beauty” 00:55:26 Sponsor: Function 00:57:13 Cynicism, Creativity & Workplace 01:04:19 Assessing Cynicism; Assumptions & Opportunities 01:11:11 Social Media & Cynicism, “Mean World Syndrome” 01:18:35 Negativity Bias, Gossip  01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”  01:32:59 AI, Bias Correction 01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring 01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting 01:51:33 Tool: Testing & Sharing Core Beliefs 01:58:09 Polarization vs. Perceived Polarization, Politics 02:06:06 Challenging Conversations, Questioning Perceptions  02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Sep 2024 08:00:00 -0000 How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki full 192 Scicomm Media 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. In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health. We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.  Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.  Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Pre-Order Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman  Maui Nui Venison: https://mauinuivenison.com/huberman  Joovv: https://joovv.com/huberman  Waking Up: https://wakingup.com/huberman  Function: https://functionhealth.com/huberman   Timestamps 00:00:00 Dr. Jamil Zaki 00:02:12 Sponsors: Maui Nui, Joovv & Waking Up 00:06:59 Cynicism 00:12:38 Children, Attachment Styles & Cynicism 00:17:29 Cynicism vs. Skepticism, Complexity 00:23:30 Culture Variability & Trust 00:26:28 Sponsor: AG1 00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence 00:35:59 Stereotypes, Threats 00:39:48 Cooperative Environments, Collaboration & Trust 00:44:05 Competition, Conflict, Judgement 00:48:46 Cynics, Awe, “Moral Beauty” 00:55:26 Sponsor: Function 00:57:13 Cynicism, Creativity & Workplace 01:04:19 Assessing Cynicism; Assumptions & Opportunities 01:11:11 Social Media & Cynicism, “Mean World Syndrome” 01:18:35 Negativity Bias, Gossip  01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”  01:32:59 AI, Bias Correction 01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring 01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting 01:51:33 Tool: Testing & Sharing Core Beliefs 01:58:09 Polarization vs. Perceived Polarization, Politics 02:06:06 Challenging Conversations, Questioning Perceptions  02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.

We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. 

Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. 

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Pre-Order Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

Maui Nui Venison: https://mauinuivenison.com/huberman 

Joovv: https://joovv.com/huberman 

Waking Up: https://wakingup.com/huberman 

Function: https://functionhealth.com/huberman  

Timestamps

00:00:00 Dr. Jamil Zaki

00:02:12 Sponsors: Maui Nui, Joovv & Waking Up

00:06:59 Cynicism

00:12:38 Children, Attachment Styles & Cynicism

00:17:29 Cynicism vs. Skepticism, Complexity

00:23:30 Culture Variability & Trust

00:26:28 Sponsor: AG1

00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence

00:35:59 Stereotypes, Threats

00:39:48 Cooperative Environments, Collaboration & Trust

00:44:05 Competition, Conflict, Judgement

00:48:46 Cynics, Awe, “Moral Beauty”

00:55:26 Sponsor: Function

00:57:13 Cynicism, Creativity & Workplace

01:04:19 Assessing Cynicism; Assumptions & Opportunities

01:11:11 Social Media & Cynicism, “Mean World Syndrome”

01:18:35 Negativity Bias, Gossip 

01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 

01:32:59 AI, Bias Correction

01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring

01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting

01:51:33 Tool: Testing & Sharing Core Beliefs

01:58:09 Polarization vs. Perceived Polarization, Politics

02:06:06 Challenging Conversations, Questioning Perceptions 

02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8202 no Optimal Protocols for Studying & Learning https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.  I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  Waking Up: https://wakingup.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Aug 2024 08:00:00 -0000 Optimal Protocols for Studying & Learning full 191 Scicomm Media In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.  I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  Waking Up: https://wakingup.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. 


I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.

By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.


Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.


Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

Eight Sleep: https://eightsleep.com/huberman 

BetterHelp: https://betterhelp.com/huberman 

Waking Up: https://wakingup.com/huberman 

LMNT: https://drinklmnt.com/huberman 


Timestamps

00:00:00 Improve Studying & Learning

00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:45 Offsetting Forgetting

00:08:22 Learning & Neuroplasticity

00:13:06 Periodic Testing

00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement

00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise

00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)

00:28:29 Tools: Study Habits of Successful Students

00:36:21 Sponsor: AG1

00:37:33 Studying & Aspiration Goals; Challenging Material

00:42:54 Tool: Testing as a Learning Tool

00:48:23 Self-Testing, Repeated Testing

00:55:29 Testing Yourself & Knowledge Gaps

01:01:11 Sponsor: LMNT

01:02:23 New Material & Self-Test Timing

01:07:21 Familiarity vs Mastery

01:10:55 Self-Testing & Offsetting Forgetting

01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions

01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation

01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine

01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity

01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter


Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6098 no How to Improve & Protect Your Skin Health & Appearance | Dr. Teo Soleymani https://www.hubermanlab.com/episode/dr-teo-soleymani-how-to-improve-protect-your-skin-health-appearance In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols, at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress  00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Aug 2024 08:00:00 -0000 How to Improve & Protect Your Skin Health & Appearance | Dr. Teo Soleymani full 190 Scicomm Media In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols, at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress  00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.

We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.

We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols, at protocolsbook.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

ROKA: https://roka.com/huberman

Joovv: https://joovv.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Teo Soleymani

00:01:35 Sponsors: ROKA, Joovv & Helix Sleep

00:05:45 Skin Turnover; Skin Appearance & Stress 

00:13:35 Caffeine, Vasoconstriction & Skin Redness

00:16:31 Nicotine, Vaping & Skin Appearance

00:18:37 Alcohol, Skin Health

00:24:33 Hydration, Fluid Intake & Genetics

00:26:19 Tool: Selecting a Moisturizer

00:29:28 Sponsor: AG1

00:30:40 Puffiness Under Eyes & Cause

00:32:14 Tool: Skin Cleansing; Frequency, Showers

00:41:57 Dry & Flaky Scalp, Dandruff

00:46:09 Cost & Skincare Products

00:50:20 Tool: Sun Exposure & Skin Health, Mood

00:56:24 Sponsor: LMNT

00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen

01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer

01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging

01:12:11 Premature Aging & Skincare

00:15:56 Choose Mineral or Chemical Sunscreen?

01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness

01:26:02 Tool: Selecting Mineral-Based Sunscreens

01:28:30 Chemical Sunscreens & Blood-Brain Barrier

01:30:13 Nutrition, Gut Microbiome & Skin Health

01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3

01:42:58 Retinoids vs. Retinol, Skin Appearance

01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion

01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels

02:04:10 Psoriasis, Phototherapy

02:10:03 Vitiligo, Immune System & Skin Cancer Risk

02:15:41 Acne, High Glycemic Index Foods, Dairy

02:19:38 Rosacea, Types & Treatments

02:23:00 Eczema, Immune System

02:25:37 Popping Pimples & Acne Scars; Corticosteroids

02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams

02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk

02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9963 no Tools for Nutrition & Fitness | Dr. Layne Norton https://www.hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitness In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity. We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health. We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others. Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Maui Nui: https://mauinuivenison.com/huberman LMNT: https://drinklmnt.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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Aug 2024 08:00:00 -0000 Tools for Nutrition & Fitness | Dr. Layne Norton full 189 Scicomm Media 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. 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 AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://www.eightsleep.com/huberman Maui Nui: https://mauinuivenison.com/huberman LMNT: https://drinklmnt.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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices 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

AG1: https://drinkag1.com/huberman

Mateina: https://drinkmateina.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

LMNT: https://drinklmnt.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

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 14669 no Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck https://www.hubermanlab.com/episode/dr-martha-beck-accessing-your-best-self-with-mind-body-practices-belief-testing-imagination In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.  Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships. We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.  By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.  Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Martha Beck 00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT 00:05:34 Tool: Perfect Day Exercise 00:15:31 “Clear Eyed”, Male vs. Female 00:23:31 Family & Work; Directed Attention & Miracles 00:30:21 Sponsor: AG1 00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear 00:37:22 Accessing the Subconscious; Compassionate Witness Self 00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting 00:54:01 Self, Radiance, Death; Awakening 00:59:14 Suffering & Compassionate Attention 01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind; 01:08:44 Sponsor: Waking Up 01:10:20 Western Society & Pressure 01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World” 01:25:02 Energy, Magnetoreception, Pet’s Death 01:33:49 Lying to Ourselves, Addiction 01:38:18 Tool: “Integrity Cleanse”, Lies; The Light 01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency 01:55:10 Romantic Relationships; Jobs & Family 02:02:06 Hurting Others, Relationship Imbalance 02:06:55 Tool: True Empathy 02:11:26 “Happiness is an Inside Job”, Codependency 02:18:58 Live Your Joy, Western Society 02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird” 02:30:42 “I Like It!”, Punk Rock Music, Love 02:34:24 Honesty & Essential Self; Helping People & Healers 02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Aug 2024 08:00:00 -0000 Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck full 188 Scicomm Media 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. In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.  Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships. We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.  By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.  Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Martha Beck 00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT 00:05:34 Tool: Perfect Day Exercise 00:15:31 “Clear Eyed”, Male vs. Female 00:23:31 Family & Work; Directed Attention & Miracles 00:30:21 Sponsor: AG1 00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear 00:37:22 Accessing the Subconscious; Compassionate Witness Self 00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting 00:54:01 Self, Radiance, Death; Awakening 00:59:14 Suffering & Compassionate Attention 01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind; 01:08:44 Sponsor: Waking Up 01:10:20 Western Society & Pressure 01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World” 01:25:02 Energy, Magnetoreception, Pet’s Death 01:33:49 Lying to Ourselves, Addiction 01:38:18 Tool: “Integrity Cleanse”, Lies; The Light 01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency 01:55:10 Romantic Relationships; Jobs & Family 02:02:06 Hurting Others, Relationship Imbalance 02:06:55 Tool: True Empathy 02:11:26 “Happiness is an Inside Job”, Codependency 02:18:58 Live Your Joy, Western Society 02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird” 02:30:42 “I Like It!”, Punk Rock Music, Love 02:34:24 Honesty & Essential Self; Helping People & Healers 02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. 

Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.

We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. 

By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. 

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

00:00:00 Dr. Martha Beck

00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT

00:05:34 Tool: Perfect Day Exercise

00:15:31 “Clear Eyed”, Male vs. Female

00:23:31 Family & Work; Directed Attention & Miracles

00:30:21 Sponsor: AG1

00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear

00:37:22 Accessing the Subconscious; Compassionate Witness Self

00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting

00:54:01 Self, Radiance, Death; Awakening

00:59:14 Suffering & Compassionate Attention

01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;

01:08:44 Sponsor: Waking Up

01:10:20 Western Society & Pressure

01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”

01:25:02 Energy, Magnetoreception, Pet’s Death

01:33:49 Lying to Ourselves, Addiction

01:38:18 Tool: “Integrity Cleanse”, Lies; The Light

01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency

01:55:10 Romantic Relationships; Jobs & Family

02:02:06 Hurting Others, Relationship Imbalance

02:06:55 Tool: True Empathy

02:11:26 “Happiness is an Inside Job”, Codependency

02:18:58 Live Your Joy, Western Society

02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”

02:30:42 “I Like It!”, Punk Rock Music, Love

02:34:24 Honesty & Essential Self; Helping People & Healers

02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9893 no AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More https://www.hubermanlab.com/episode/ama-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 02 Aug 2024 08:00:00 -0000 AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More bonus Scicomm Media Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

00:00 Introduction & Announcements

00:15 Supporting Mental & Physical Health Research

01:56 Exciting New Research Initiatives

03:39 Skin Health & Appearance

14:46 Cold Therapy Benefits & Guidelines

21:18 Self-Motivation Strategies

27:05 Understanding REM Sleep

28:45 Morning Routine: Exercise & Cold Exposure

29:17 The Importance of REM Sleep

29:49 Non-Sleep Deep Rest (NSDR) Protocols

31:27 REM Sleep Rebound & Compensation

32:55 Impactful School Strategies for Learning

34:19 Meditation & Micro Gaps in Learning

39:13 Physical Activity & Learning

41:01 Exploring Shilajit & Testosterone

47:51 Writing Process & Overcoming Obstacles

51:32 Addiction & Recovery Resources

53:47 Closing Remarks & Gratitude

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3403 no Supplements for Longevity & Their Efficacy | Dr. Peter Attia https://www.hubermanlab.com/episode/dr-peter-attia-supplements-for-longevity-their-efficacy In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.  We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.  Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.  Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Peter Attia, NAD Pathway 00:02:31 Sponsors: LMNT, Levels & Eight Sleep 00:06:38 Categories of Longevity Approaches 00:17:22 Peter’s Supplements; Rapamycin & Research Data 00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho 00:30:35 Sponsor: AG1 00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan 00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan 00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol 00:53:31 Perform with Dr. Andy Galpin Podcast 00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health 01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes 01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program 01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance 01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits 01:30:38 Longevity, NR & NMN Supplementation, Inflammation 01:41:00 Rapamycin & Immune Function 01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor  01:55:24 Radiation & Cancer Risk 01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline 02:07:12 Tool: Exercise Timing & Energy Levels 02:11:22 Peter’s Supplements 02:18:46 Andrew’s Supplements 02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy  02:26:52 NAD Pathway Supplementation for Longevity? 02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Jul 2024 08:00:00 -0000 Supplements for Longevity & Their Efficacy | Dr. Peter Attia full 187 Scicomm Media 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. In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.  We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.  Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.  Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Peter Attia, NAD Pathway 00:02:31 Sponsors: LMNT, Levels & Eight Sleep 00:06:38 Categories of Longevity Approaches 00:17:22 Peter’s Supplements; Rapamycin & Research Data 00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho 00:30:35 Sponsor: AG1 00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan 00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan 00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol 00:53:31 Perform with Dr. Andy Galpin Podcast 00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health 01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes 01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program 01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance 01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits 01:30:38 Longevity, NR & NMN Supplementation, Inflammation 01:41:00 Rapamycin & Immune Function 01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor  01:55:24 Radiation & Cancer Risk 01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline 02:07:12 Tool: Exercise Timing & Energy Levels 02:11:22 Peter’s Supplements 02:18:46 Andrew’s Supplements 02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy  02:26:52 NAD Pathway Supplementation for Longevity? 02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive. 

We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. 

Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. 

Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levels.link/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

00:00:00 Dr. Peter Attia, NAD Pathway

00:02:31 Sponsors: LMNT, Levels & Eight Sleep

00:06:38 Categories of Longevity Approaches

00:17:22 Peter’s Supplements; Rapamycin & Research Data

00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho

00:30:35 Sponsor: AG1

00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan

00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan

00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol

00:53:31 Perform with Dr. Andy Galpin Podcast

00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health

01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes

01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program

01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance

01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits

01:30:38 Longevity, NR & NMN Supplementation, Inflammation

01:41:00 Rapamycin & Immune Function

01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 

01:55:24 Radiation & Cancer Risk

01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline

02:07:12 Tool: Exercise Timing & Energy Levels

02:11:22 Peter’s Supplements

02:18:46 Andrew’s Supplements

02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 

02:26:52 NAD Pathway Supplementation for Longevity?

02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9041 no Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Jul 2024 08:00:00 -0000 Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims full 186 Scicomm Media 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. In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.  We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Eight Sleep: https://eightsleep.com/huberman   Waking Up: https://wakingup.com/huberman  Timestamps 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.

We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. 

We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman 

Eight Sleep: https://eightsleep.com/huberman  

Waking Up: https://wakingup.com/huberman 

Timestamps

00:00:00 Dr. Stacy Sims

00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up

00:07:03 Intermittent Fasting, Exercise & Women

00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training

00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women

00:21:06 Pre-Training Meal & Brain, Kisspeptin

00:26:45 Post-Training Meal & Recovery Window

00:29:59 Sponsor: AG1

00:31:48 Hormones, Calories & Women

00:34:24 Women, Strength Improvements & Resistance Training

00:39:10 Tool: Women & Training Goals by Age Range

00:44:16 Women, Perimenopause, Training & Longevity

00:47:14 Women & Training for Longevity, Cardio, Zone 2

00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training

00:58:23 Perform with Dr. Andy Galpin Podcast

00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability

01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle

01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle

01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD

01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes

01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle

01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra

01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes

01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”

01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene

01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3

01:57:21 Protein Powder; Adaptogens & Timing

02:00:11 Pregnancy & Training; Cold & Hot Exposure

02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity

02:09:38 Tool: Women in 20s-40s & Training, Lactate

02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery

02:17:22 Training for Longevity, Cellular & Metabolic Changes

02:19:30 Nutrition, 80/20 Rule

02:23:30 Listening to Self

02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter 

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8917 no Build a Strong, Pain-Proof Back | Dr. Stuart McGill https://www.hubermanlab.com/episode/dr-stuart-mcgill-build-a-strong-pain-proof-back In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain. We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness. We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age. Access the full show notes for this episode at hubermanlab.com. Watch the clip on back pain relief and spine anatomy that accompanies this episode. Demonstration of The McGill Method Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs 00:20:25 Flexibility & Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running 00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain 01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability 01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09 Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density, Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age 02:24:16 Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength 02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry 02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Jul 2024 08:00:00 -0000 Build a Strong, Pain-Proof Back | Dr. Stuart McGill full 185 Scicomm Media 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. In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain. We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness. We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age. Access the full show notes for this episode at hubermanlab.com. Watch the clip on back pain relief and spine anatomy that accompanies this episode. Demonstration of The McGill Method Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs 00:20:25 Flexibility & Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running 00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain 01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability 01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09 Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density, Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age 02:24:16 Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength 02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry 02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

Access the full show notes for this episode at hubermanlab.com.

Watch the clip on back pain relief and spine anatomy that accompanies this episode.

Demonstration of The McGill Method

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Stuart McGill

00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

00:20:25 Flexibility & Exercises; Discs & Collagen

00:25:43 Sponsor: AG1

00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

00:36:17 Back Pain, Goals & Training Program

00:45:57 Spine Hygiene, Back Pain, Powerlifting

00:53:33 Genetics & Running

00:59:34 Sponsor: LMNT

01:00:46 Rehabilitation & Reducing Volume; Injury

01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

01:17:40 Pain Types, Biopsychosocial Model of Pain

01:26:15 Coaching, Explosivity & Endurance

01:32:43 Virtual Surgery & Rest, Pain Recovery

01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

01:51:09 Tool: Daily Walking; Sitting

01:55:33 Deadlift & Bone Density, Glute-Ham Raise

02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10335 no How Cannabis Impacts Health & the Potential Risks | Dr. Matthew Hill https://www.hubermanlab.com/episode/dr-matthew-hill-how-cannabis-impacts-health-the-potential-risks In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress. We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.  We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea. Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Matthew Hill 00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp 00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes 00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception 00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids 00:26:19 Endocannabinoids Types: Anandamide, 2-AG 00:33:46 “Munchies”, Cannabis & Appetite 00:42:17 Sponsor: AG1 00:44:06 THC & Anandamide, Pharmacology 00:52:37 THC & CB1 Receptors, Intoxication & Appetite 00:58:57 Cannabis & Focus, Memory 01:04:09 Routes of Administration, Concentration, Cannabis Research 01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates 01:22:25 Sponsor: InsideTracker 01:23:36 Addiction & Cannabis, Cannabis Use Disorder 01:31:30 Cannabis Legalization & Use, Edibles & ER Visits 01:36:48 Oral Consumption, Edibles, Dosing & Time Course 01:41:12 Drug Testing & Cannabis, Exercise 01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality 01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis 02:04:07 Vaping 02:07:05 Psychosis, Anxiety & Cannabis 02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics 02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine 02:40:37 Schizophrenia, Cannabis Legalization 02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias 02:57:00 CBD, Pediatric Epilepsy, Adenosine 03:07:22 Entourage Effect; Placebo Effect, CBD & Doses 03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia  03:27:08 Cyclic Vomiting Syndrome & Hot Shower 03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD) 03:40:18 Cannabis & Anxiety, Anandamide & Stress Response 03:45:55 Scientific Discussion, Clarification & Advancement 03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Jul 2024 08:00:00 -0000 How Cannabis Impacts Health & the Potential Risks | Dr. Matthew Hill full 184 Scicomm Media 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. In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress. We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.  We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea. Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://www.eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Matthew Hill 00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp 00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes 00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception 00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids 00:26:19 Endocannabinoids Types: Anandamide, 2-AG 00:33:46 “Munchies”, Cannabis & Appetite 00:42:17 Sponsor: AG1 00:44:06 THC & Anandamide, Pharmacology 00:52:37 THC & CB1 Receptors, Intoxication & Appetite 00:58:57 Cannabis & Focus, Memory 01:04:09 Routes of Administration, Concentration, Cannabis Research 01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates 01:22:25 Sponsor: InsideTracker 01:23:36 Addiction & Cannabis, Cannabis Use Disorder 01:31:30 Cannabis Legalization & Use, Edibles & ER Visits 01:36:48 Oral Consumption, Edibles, Dosing & Time Course 01:41:12 Drug Testing & Cannabis, Exercise 01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality 01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis 02:04:07 Vaping 02:07:05 Psychosis, Anxiety & Cannabis 02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics 02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine 02:40:37 Schizophrenia, Cannabis Legalization 02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias 02:57:00 CBD, Pediatric Epilepsy, Adenosine 03:07:22 Entourage Effect; Placebo Effect, CBD & Doses 03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia  03:27:08 Cyclic Vomiting Syndrome & Hot Shower 03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD) 03:40:18 Cannabis & Anxiety, Anandamide & Stress Response 03:45:55 Scientific Discussion, Clarification & Advancement 03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.

We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. 

We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.

Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.

Access the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://www.eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Matthew Hill

00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp

00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes

00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception

00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids

00:26:19 Endocannabinoids Types: Anandamide, 2-AG

00:33:46 “Munchies”, Cannabis & Appetite

00:42:17 Sponsor: AG1

00:44:06 THC & Anandamide, Pharmacology

00:52:37 THC & CB1 Receptors, Intoxication & Appetite

00:58:57 Cannabis & Focus, Memory

01:04:09 Routes of Administration, Concentration, Cannabis Research

01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates

01:22:25 Sponsor: InsideTracker

01:23:36 Addiction & Cannabis, Cannabis Use Disorder

01:31:30 Cannabis Legalization & Use, Edibles & ER Visits

01:36:48 Oral Consumption, Edibles, Dosing & Time Course

01:41:12 Drug Testing & Cannabis, Exercise

01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality

01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis

02:04:07 Vaping

02:07:05 Psychosis, Anxiety & Cannabis

02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics

02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine

02:40:37 Schizophrenia, Cannabis Legalization

02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias

02:57:00 CBD, Pediatric Epilepsy, Adenosine

03:07:22 Entourage Effect; Placebo Effect, CBD & Doses

03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 

03:27:08 Cyclic Vomiting Syndrome & Hot Shower

03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)

03:40:18 Cannabis & Anxiety, Anandamide & Stress Response

03:45:55 Scientific Discussion, Clarification & Advancement

03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13957 no How to Improve Skin Health & Appearance https://www.hubermanlab.com/episode/how-to-improve-skin-health-appearance In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.  I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA  00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Jul 2024 08:00:00 -0000 How to Improve Skin Health & Appearance full 183 Scicomm Media 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. In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.  I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA  00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.

I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. 

I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.

I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.

This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman 

ROKA: https://roka.com/huberman 

LMNT: https://drinklmnt.com/huberman 

Timestamps

00:00:00 Skin Health

00:02:59 Sponsors: Joovv, BetterHelp & ROKA 

00:07:18 Skin Biology, Skin Layers

00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen

00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers

00:27:24 Sunburn & Skin Cancers

00:30:09 Sponsor: AG1

00:31:58 Vitamin D, Sun Exposure & Sunscreen

00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen

00:49:20 Skin Cancers, Moles, Laser Resurfacing

00:53:59 Sponsor: LMNT

00:55:34 Sun Exposure, Melanoma & Life Expectancy

01:03:13 Tool: Youthful Skin, Collagen & Vitamin C

01:12:55 Peptides, BPC-157, Copper

01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid

01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin

01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions

01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets

01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health

01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress

01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy

02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples

02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition

02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser

02:21:04 Psoriasis Treatment, Immune System & Prescriptions

02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8874 no How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon https://www.hubermanlab.com/episode/dr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.  She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein  01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Jun 2024 08:00:00 -0000 How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon full 182 Scicomm Media 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. In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.  She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein  01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.

She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. 

She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.

Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

Andrew's New Book

Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui Venison: https://mauinuivenison.com/huberman 

Levels: https://levels.link/huberman 

Helix Sleep: https://helixsleep.com/huberman

InsideTracker: https://insidetracker.com/huberman 

Timestamps

00:00:00 Protocols Book; Dr. Gabrielle Lyon

00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep

00:07:40 Skeletal Muscle & Longevity

00:11:25 “Under-muscled”, Leucine & Muscle Health

00:15:55 Muscle Health

00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen

00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal

00:31:57 Sponsor: AG1

00:33:46 Quality Protein, Animal & Plant-Based Proteins

00:37:36 Dietary Protein Recommendations, Meal Threshold

00:41:19 Muscle Health & Aging

00:46:02 Supplements & Creatine; Dietary Protein

00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk

00:52:43 Effects of Dietary Protein & Exercise on Body Composition

01:03:06 Thermic Effects, Protein 

01:05:02 Sponsor: InsideTracker

01:06:14 Protein & Satiety, Insulin & Glucose

01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein

01:17:48 Dietary Protein, mTOR & Cancer Risk

01:21:36 Muscle Span & Aging, Sedentary Behaviors

01:24:00 Mixed Meals, Protein Quality, Fiber

01:29:21 Inactivity & Insulin Resistance, Inflammation

01:38:43 Exercise & Myokines, Brain Health & BDNF

01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”

01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones

01:58:19 Movement, Exercise & Older Adults

02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work

02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen

02:20:18 Fasting, Older Adults; Tool: Meal Timing

02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc

02:30:59 Medications & Muscle Health

02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle

02:40:48 Benefits of Skeletal Muscle & Aging

02:42:16 Tools: Nutrition & Resistance Training for Muscle Health

02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points

02:52:00 Mindset Tools: Neutrality; Health & Worth

03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11016 no The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight https://www.hubermanlab.com/episode/dr-zachary-knight-the-science-of-hunger-medications-to-combat-obesity In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Jun 2024 08:00:00 -0000 The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight full 181 Scicomm Media 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. In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.

We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.

Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Waking Up: https://wakingup.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Zachary Knight

00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up

00:07:07 Hunger & Timescales

00:11:28 Body Fat, Leptin, Hunger

00:17:51 Leptin Resistance & Obesity

00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons

00:30:26 Sponsor: AG1

00:32:15 Body Weight & Obesity, Genes & POMC Neurons

00:39:54 Obesity, Genetics & Environmental Factors

00:46:05 Whole Foods, Ultra-Processed Foods & Palatability

00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning

00:58:55 Calories vs. Macronutrients, Protein & Salt

01:02:23 Sponsor: LMNT

01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure

01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy

01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea

01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects

01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133

01:34:49 Alpha-MSH & Pharmacology

01:40:41 Dopamine, Eating & Context

01:46:01 Dopamine & Learning, Water Content & Food

01:53:23 Salt, Water & Thirst

02:03:27 Hunger vs. Thirst

02:05:46 Dieting, Nutrition & Mindset

02:09:39 Tools: Improving Diet & Limiting Food Intake

02:14:15 Anti-Obesity Drug Development

02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8336 no How Smartphones & Social Media Impact Mental Health & the Realistic Solutions | Dr. Jonathan Haidt https://www.hubermanlab.com/episode/dr-jonathan-haidt-how-smartphones-social-media-impact-mental-health-the-realistic-solutions In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.  Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.  This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Jun 2024 08:00:00 -0000 How Smartphones & Social Media Impact Mental Health & the Realistic Solutions | Dr. Jonathan Haidt full 180 Scicomm Media In this episode, my guest is Dr. Jonathan Haidt, PhD, 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. In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.  Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.  This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Helix Sleep: https://helixsleep.com/huberman AeroPress: https://aeropress.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.

He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. 

Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. 

This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

Helix Sleep: https://helixsleep.com/huberman

AeroPress: https://aeropress.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Jonathan Haidt

00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv

00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media

00:12:48 Mental Health Trends: Boys, Girls & Smartphones

00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood

00:20:40 The Tragedy of Losing Play-Based Childhood

00:28:13 Sponsor: AG1

00:30:02 Girls vs. Boys, Interests & Trapping Kids

00:37:31 “Effectance,” Systems & Relationships, Animals

00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography

00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development

00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution

00:59:48 Sponsor: LMNT

01:01:23 Social Media, Trolls, Performance

01:06:47 Dynamic Subordination, Hierarchy, Boys

01:10:15 Girls & Perfectionism, Social Media & Performance

01:14:00 Phone-Based Childhood & Brain Development, Critical Periods

01:21:15 Puberty & Sensitive Periods, Culture & Identity

01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward

01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids

01:41:48 Changing Childhood Norms, Policies & Legislature

01:49:13 Summer Camp, Team Sports, Religion, Music

01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”

02:03:14 Casino Analogy & Ceding Childhood; Social Media Content

02:09:33 Adult Behavior; Tool: Meals & Phones

02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones

02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill

02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8815 no LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 07 Jun 2024 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre bonus Scicomm Media 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. Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Mentioned Huberman Lab Non-Sleep Deep Rest Protocols Huberman Lab Guest Series with Dr. Matt Walker Huberman Lab Guest Series with Dr. Paul Conti Huberman Lab Guest Series with Dr. Andy Galpin Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds Perform with Dr. Andy Galpin Timestamps 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.

Sign up to get notified about future events: https://www.hubermanlab.com/events

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Resources Mentioned

Timestamps

00:00 Introduction

00:31 Sponsors: AG1 & Eight Sleep

03:48 Nicotine Discussion

07:42 ADHD Management: Tools & Medications

12:43 Sleep Deprivation & Recovery

18:54 Understanding & Addressing Burnout

22:12 Daily Nutrition & Eating Habits

24:40 Understanding Food & Neural Pathways

26:21 The Benefits of Elimination Diets

27:21 Intermittent Fasting & Personal Diet Choices

28:23 Top Health & Fitness Recommendations

30:50 The Value of Non-Sleep Deep Rest (NSDR)

33:08 Testosterone Replacement Therapy Insights

38:02 Breathing Techniques for Stress & Focus

41:46 Morning Sunlight & Circadian Rhythms

43:18 Parenting Tips for a Healthy Start

49:03 Final Thoughts & Gratitude

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3188 no How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver https://www.hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitality In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  AeroPress: https://aeropress.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT  01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Jun 2024 08:00:00 -0000 How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver full 179 Scicomm Media In this episode, my guest is Dr. Mary Claire Haver, MD, a board-certified OB/GYN and an expert on women’s health and menopause. In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  AeroPress: https://aeropress.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT  01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.

We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman 

AeroPress: https://aeropress.com/huberman 

Eight Sleep: https://eightsleep.com/huberman 

BetterHelp: https://betterhelp.com/huberman 

InsideTracker: https://insidetracker.com/huberman 

Timestamps

00:00:00 Dr. Mary Claire Haver

00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp

00:06:26 Menopause, Age of Onset

00:09:50 Perimenopause, Hormones & “Zone of Chaos”

00:14:42 Perimenopause, Estrogen & Mental Health

00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health

00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy

00:29:42 Sponsor: AG1

00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs

00:38:18 Women’s Health: Misconceptions & Research

00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat

00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake

00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome

00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle

01:05:18 Sponsor: InsideTracker

01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition

01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”

01:24:00 Estrogen & Testosterone: Starting HRT & Ranges

01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms

01:37:57 OB/GYN Medical Education & Menopause

01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”

01:46:53 Collagen, Cellulite, Bone Density

01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 

01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors

02:01:55 Post-menopause & HRT, Sustained HRT Usage

02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol

02:09:09 Male Support; Rekindle Libido

02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat

02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8311 no The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez https://www.hubermanlab.com/episode/dr-diego-bohorquez-the-science-of-your-gut-sense-the-gut-brain-axis In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 May 2024 08:00:00 -0000 The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez full 178 Scicomm Media 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.’ In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.

Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Helix Sleep: https://helixsleep.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

00:00:00 Dr. Diego Bohórquez

00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe

00:06:49 Gut-Brain Axis

00:11:35 Gut Sensing, Hormones

00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing

00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus

00:35:28 Sponsor: AG1

00:37:00 Neuropod Cells & Nutrient Sensing

00:43:55 Gastric Bypass Surgery, Cravings & Food Choice

00:51:14 Optogenetics; Sugar Preference & Neuropod Cells

01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome

01:03:03 Sponsor: InsideTracker

01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol

01:07:38 GLP-1, Ozempic, Neuropod Cells

01:11:46 Food Preference & Gut-Brain Axis, Protein

01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’

01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System

01:36:15 Plant Wisdom, Agriculture, Indigenous People

01:41:48 Evolution of Food Choices; Learning from Plants

01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm

01:56:58 Yerba Mate, Chocolate, Guayusa

02:00:22 Brain, Gut & Sensory Integration; Variability

02:06:01 Electrical Patterns in Gut & Brain, “Hangry”

02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition

02:22:00 Vagus Nerve & Learning, Humming

02:26:46 Digestive System & Memory; Body Sensing

02:32:51 Listening to the Body, Meditation

02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9732 no How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg https://www.hubermanlab.com/episode/dr-gary-steinberg-how-to-improve-brain-health-offset-neurodegeneration In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 May 2024 08:00:00 -0000 How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg full 177 Scicomm Media 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. In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function.

We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.

This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ROKA: https://roka.com/huberman

AeroPress: https://aeropress.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Gary Steinberg

00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple

00:06:16 Stroke, Hemorrhage & Blood Clot

00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol

00:16:19 Heart & Brain Health; Neurosurgery & Brain Function

00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques

00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes

00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs

00:38:24 Sponsor: AG1

00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery

00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk

00:48:31 Exploratory MRI: Benefits & Risks

00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep

00:59:52 Sponsor: LMNT

01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables

01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion

01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery

01:17:36 Stem Cells, Immune System, Activity

01:21:27 Injury & Recovery, Restraint Therapy

01:23:46 Neuroprotection After Injury; Mild Hypothermia

01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy

01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry

01:47:40 Vagal Stimulation

01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6903 no LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 17 May 2024 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre bonus Scicomm Media 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. Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.

Sign up to get notified about future events: https://www.hubermanlab.com/events

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

00:00 Introduction

00:15 Live Event Recap: The Brain Body Contract

00:32 Sponsors: AG1 & Eight Sleep

03:30 Q&A Session Begins: Napping and Sleep Quality

06:34 The Power of the Placebo Effect

11:31 Entering Rest and Digest State: Techniques and Tools

15:35 Muscle Growth, Learning & the Brain

20:13 Hallucinogens: Personal Experiences & Clinical Insights

27:28 The Misunderstood Effects of MDMA

27:42 Exploring the Potential of MDMA in Clinical Settings

29:25 The Complex World of Psychedelics & Mental Health

30:07 Ketamine: From Misconception to Medical Use

31:53 The Fascinating Science of DMT

33:11 Supporting Science: Funding & Future Directions

34:48 The Gut-Brain Axis: A Key to Overall Health

40:41 Sleep Patterns and Chronotypes: Personalizing Rest

42:50 Addressing ADHD & Focus in the Modern World

49:27 Closing Remarks & Gratitude

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3078 no How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis https://www.hubermanlab.com/episode/dr-james-hollis-how-to-find-your-true-purpose-create-your-best-life In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 May 2024 08:00:00 -0000 How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis full 176 Scicomm Media 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. In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateína: https://drinkmateina.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.

We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.

Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Mateína: https://drinkmateina.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dr. James Hollis

00:02:14 Sponsors: Mateina, Joovv & BetterHelp

00:05:57 Self, Ego, Sense of Self

00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning

00:21:56 Second Half of Life, Purpose, Depression

00:25:37 Sponsor: AG1

00:27:08 Tool: Daily Reflection; Crisis

00:31:47 Families & Children, Permission & Burdens

00:37:27 Complex Identification, Self-Perception; Social Media & Borderline

00:41:55 Daily Stimulus Response, Listening to the Soul

00:45:40 Exiting Stimulus-Response, Loneliness, Burnout

00:51:19 Meditation & Perception, Reflection

00:54:58 Sponsor: Waking Up

00:56:15 Recognizing the “Shadow” & Adulthood

01:02:48 Socialization; Family & Life Journey

01:09:04 Relationships & “Otherness”, Standing Your Ground

01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting

01:19:37 Shadow Issues, Success & External Reward, Personal Growth

01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing

01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage

01:44:31 Sacrifice, Relationships; Facing Fears

01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories

01:55:17 Women, Career & Family, Partner Support; Redefining Roles

02:01:40 Pathology & Diagnosis, Internet

02:07:05 Life, Suffering & Accountability, “Swamplands” & Task

02:11:32 Abuse & Recovery of Self, Patience, Powerlessness

02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”

02:17:49 Life Stages; Despair & Integrity Conflict

02:25:00 Death, Ego, Mortality & Meaning

02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9587 no GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-the-science-of-dreams-nightmares-lucid-dreaming This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 08 May 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming full Scicomm Media 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. This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://www.join.whoop.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. 

We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.

We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.

Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Helix Sleep: https://helixsleep.com/huberman

WHOOP: https://www.join.whoop.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dreaming

00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep

00:05:06 Dreams & REM Sleep

00:12:20 Evolution of REM Sleep, Humans

00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity

00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking

00:30:51 Sponsor: AG1

00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution

00:41:27 Daily Experience vs. Dreaming, Emotions

00:45:08 Dream Interpretation & Freud, Dream Relevance

00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”

01:00:28 Sponsor: Whoop

01:01:36 Nightmares; Recurring Nightmares & Therapy

01:11:08 Targeted Memory Reactivation, Sounds & Nightmares

01:15:38 Odor, Paired Associations, Learning & Sleep

01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams

01:25:38 Lucid Dreaming, REM Sleep, Paralysis

01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?

01:44:07 Improve Lucid Dreaming

01:49:30 Tool: Negative Rumination & Falling Asleep

01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock

01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest

02:05:53 Tool: Older Adults & Early Waking; Sleep Medications

02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes

02:15:06 Remembering Dreams & Impacts Sleep Quality?

02:18:32 Tool: Sleep Supplements

02:26:48 Tool: Most Important Tip for Sleep

02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9185 no Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means https://www.hubermanlab.com/episode/dr-casey-means-transform-your-health-by-improving-metabolism-hormone-blood-sugar-regulation In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:36 Sponsors: LMNT & Waking Up 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:29:40 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 May 2024 08:00:00 -0000 Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means full 175 Scicomm Media 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." In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Dr. Casey Means 00:02:36 Sponsors: LMNT & Waking Up 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:29:40 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. 

We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. 

Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.

Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

00:00:00 Dr. Casey Means

00:02:36 Sponsors: LMNT & Waking Up

00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot

00:14:17 Trifecta of Bad Energy

00:24:02 Western Living, United States, Specialization & Medicine

00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise

00:29:40 Sponsor: AG1

00:35:03 Tools: Walking & Glucose; Frequent Movement

00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill

00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)

00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function

01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing

01:16:46 Tool: Environmental Factors; Food, Life as a Process

01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients

01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion

01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support

01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine

02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat

02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity

02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes

02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality

02:33:10 Sleep; Continuous Monitoring & Biomarkers

02:37:39 Mindset & Safety, Stress & Cell Danger Response

02:44:04 Tool: Being in Nature, Sunlight, Fear

02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10375 no GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-improve-sleep-to-boost-mood-emotional-regulation This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 01 May 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation full Scicomm Media 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. This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being. 

We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity. 

We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. 

We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.

This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being. 

The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

InsideTracker: https://insidetracker.com/huberman 

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Sleep & Mental Health

(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp

(00:05:14) Emotions & Sleep, Amygdala

(00:17:27) Emotional Memory & Sleep

(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline

(00:29:13) Sponsor: AG1

(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep

(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction

(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction

(00:56:18) Sponsor: InsideTracker

(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep

(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin

(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States

(01:16:46) Anxiety & Sleep, Mood vs. Emotions

(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality

(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol

(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares

(01:46:21) Depression, Anxiety & Time Context

(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants

(01:57:37) Sleep Deprivation & Depression

(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype

(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”

(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8113 no AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies https://www.hubermanlab.com/premium Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 30 Apr 2024 20:00:00 -0000 AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies bonus Scicomm Media Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources Foundational Fitness Protocol Timestamps (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: Periodization & the Philosophy of Fitness Unlocking the Secrets of Sleep: Insights & Tools Chronotypes and Personalized Sleep Strategies The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep Exploring Naps & Non-Sleep Deep Rest (NSDR) Effective Learning & Note-Taking Strategies The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

Resources

Timestamps

(00:00:00) Introduction to AMA #17

(00:00:14) Exciting Announcement

(00:02:16) Diving Into the Foundational Fitness Protocol

(00:09:37) Flexibility in Your Fitness Routine

(00:17:12) Optimizing Workout Times & Prioritizing Health

(00:23:31) Closing Thoughts & Huberman Lab Premium Benefits

In the full AMA episode, we discuss:

  • Periodization & the Philosophy of Fitness
  • Unlocking the Secrets of Sleep: Insights & Tools
  • Chronotypes and Personalized Sleep Strategies
  • The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep
  • Exploring Naps & Non-Sleep Deep Rest (NSDR)
  • Effective Learning & Note-Taking Strategies
  • The Power of Teaching & Self-Testing in Learning


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1529 no Protocols to Strengthen & Pain Proof Your Back https://www.hubermanlab.com/episode/protocols-to-strengthen-pain-proof-your-back In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Back Health (00:04:03) Sponsors: LMNT & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:31:04) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Apr 2024 08:00:00 -0000 Protocols to Strengthen & Pain Proof Your Back full 174 Scicomm Media In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Back Health (00:04:03) Sponsors: LMNT & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:31:04) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back. 

Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes. 

I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more. 

Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Back Health

(00:04:03) Sponsors: LMNT & Waking Up

(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord

(00:12:07) Spinal Cord & Nerves; Herniated Discs

(00:19:50) Build Strong Pain-Free Back; Bulging Discs

(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment 

(00:31:04) Sponsor: AG1

(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up

(00:44:40) Tool: McGill Big 3 Exercises, Side Plank

(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain

(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang

(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups 

(01:21:28) Sciatica, Referred Pain, Herniated Disc

(01:24:21) Tool: Improve Spine Stability, Strengthen Neck

(01:29:23) Tools: Strengthen Feet, Toe Spreading

(01:34:35) Tools: Belly Breathing; Stagger Stance

(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel

(01:50:59) Tool: Psoas Stretching

(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back

(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7429 no GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 24 Apr 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory full Scicomm Media 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." This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman  WHOOP: https://join.whoop.com/huberman  Waking Up: https://wakingup.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. 

We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. 

We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. 

This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. 

The next episode in this guest series explains how sleep benefits emotional regulation and mental health. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman 

WHOOP: https://join.whoop.com/huberman 

Waking Up: https://wakingup.com/huberman 

InsideTracker: https://insidetracker.com/huberman 

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Sleep & Learning

(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up

(00:05:48) Learning, Memory & Sleep

(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus

(00:13:46) Naps & Learning Capacity

(00:16:59) Early School Start Times, Performance & Accidents

(00:26:38) Medical Residency & Sleep Deprivation

(00:29:35) Sponsor: AG1

(00:30:49) Tool: Sleep Before Learning; Cramming Effect

(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”

(00:44:25) Memory Consolidation in Sleep

(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder

(01:00:16) REM Sleep Paralysis, Alcohol, Stress

(01:07:41) Sponsor: InsideTracker

(01:08:46) Skills, Motor Learning & Sleep

(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement

(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles

(01:27:21) Sleep, Motor Learning & Athletes; Automaticity

(01:34:10) Can Learning Improve Sleep?

(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation

(01:44:38) Pillars of Health; Dieting & Sleep Deprivation

(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”

(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking

(02:05:58) Sleep & Creativity

(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”

(02:20:51) Creative Insight & Sleep

(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8907 no Vaping, Alcohol Use & Other Risky Youth Behaviors | Dr. Bonnie Halpern-Felsher https://www.hubermanlab.com/episode/dr-bonnie-halpern-felsher-vaping-alcohol-use-other-risky-youth-behaviors In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:57) Sponsors: LMNT & Waking Up (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:31:04) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Apr 2024 08:00:00 -0000 Vaping, Alcohol Use & Other Risky Youth Behaviors | Dr. Bonnie Halpern-Felsher full 173 Scicomm Media 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. In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:57) Sponsors: LMNT & Waking Up (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:31:04) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.

She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.

We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.

This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. Bonnie Halpern-Felsher

(00:01:57) Sponsors: LMNT & Waking Up

(00:05:38) Adolescence

(00:09:19) Household Conflict, Parents; Smart Phones

(00:12:35) Smart Phones & Social Media

(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis

(00:23:46) Adolescent Nicotine Use: Marketing, Flavors

(00:31:04) Sponsor: AG1

(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration

(00:41:35) Addiction & Withdrawal; E-Cigarette Access

(00:48:48) Vaping Health Hazards, Aldehydes, Flavors

(00:57:48) “Just Say No”, Adolescent Defiance

(01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations

(01:10:30) Psychosis, THC & Adolescence

(01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms

(01:23:05) Social Pressures, Quitting Vaping, Environment Concerns

(01:30:08) Teen Activities, Social Media, Autonomy

(01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior

(01:43:27) International E-Cigarette Use, Regulation

(01:46:10) Nicotine Pouches, Health Risks; Tolerance

(01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction

(02:02:37) Fentanyl, Drug Testing, Recreational Drug Use

(02:13:45) Tool: Organic Conversations & Risky Behavior

(02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens

(02:24:08) Mental Health Crisis & Substance Use

(02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8858 no LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 19 Apr 2024 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House bonus Scicomm Media 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. Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House. Sign up to get notified about future events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House.

Sign up to get notified about future events: https://www.hubermanlab.com/events

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:15) Live Event Recap: The Brain Body Contract

(00:00:36) Sponsor: AG1 & Eight Sleep

(00:02:50) The Power of Mindset on Stress

(00:05:23) David Goggins: A Case Study in Resilience

(00:09:59) Exploring Time Perception & Frame Rate

(00:18:20) Jet Lag Protocol: Adjusting to New Time Zones

(00:26:44) The Science of Neuroplasticity

(00:26:49) The Transformative Power of Psychedelics

(00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights

(00:36:12) The Science of Sleep: How Temperature Affects It

(00:39:38) Understanding Stress Response & Habituation

(00:41:20) Personal Anecdotes

(00:47:00) Finding Your Passion: Advice for the Youth

(00:51:20) Closing Thoughts & Gratitude

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3173 no GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-how-to-structure-your-sleep-use-naps-time-caffeine This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 17 Apr 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine full Scicomm Media 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. This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance. 

We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial. 

Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.

We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.

This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.

The next episode in this special series explores the relationship between sleep, memory, and creativity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Waking Up: https://wakingup.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Sleep Structure

(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up

(00:05:42) Sleep Phases & Lifespan

(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals

(00:20:19) Adults & Biphasic Sleep, Modern Society

(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility

(00:29:07) Genetics & Chronotype

(00:31:42) Sponsor: AG1

(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness

(00:40:09) Naps, Positive Benefits, Nighttime Insomnia

(00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess

(00:58:15) Nap Capacity, “Liminal” States & NSDR

(01:07:37) NASA Nap Culture, Power Naps

(01:11:49) Sponsor: Eight Sleep

(01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol

(01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline

(01:28:20) Caffeine, “Nappuccino”; Hot Drinks

(01:38:28) Adenosine Clearance, Sleep 

(01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality

(01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol

(01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing

(02:04:33) Polyphasic Sleep, Adverse Effects

(02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep

(02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8338 no How to Master Growth Mindset to Improve Performance | Dr. David Yeager https://www.hubermanlab.com/episode/dr-david-yeager-how-to-master-growth-mindset-to-improve-performance In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. David Yeager (00:02:05) Sponsors: LMNT & Waking Up (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:27:16) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Apr 2024 08:00:00 -0000 How to Master Growth Mindset to Improve Performance | Dr. David Yeager full 172 Scicomm Media 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: The Science of Motivating Young People." In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. David Yeager (00:02:05) Sponsors: LMNT & Waking Up (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:27:16) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.

We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.

Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.

For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. David Yeager

(00:02:05) Sponsors: LMNT & Waking Up

(00:04:20) Growth Mindset; Performance, Self-Esteem

(00:10:31) “Wise” Intervention, Teaching Growth Mindset

(00:15:12) Stories & Writing Exercises

(00:19:42) Effort Beliefs, Physiologic Stress Response

(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets

(00:27:16) Sponsor: AG1

(00:30:58) Language & Importance, Stressor vs. Stress Response

(00:37:54) Physiologic Cues, Threat vs Challenge Response

(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset

(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone

(01:06:28) Growth Mindset & Transferability, Defensiveness

(01:11:36) Challenge, Environment & Growth Mindset

(01:19:08) Goal Pursuit, Brain Development & Adaptation

(01:24:54) Emotions; Loss vs. Gain & Motivation

(01:32:28) Skill Building & Challenge, Purpose Motivation

(01:39:59) Contribution Value, Scientific Work & Scrutiny

(01:50:01) Self-Interest, Contribution Mindset

(01:58:05) Criticism, Negative Workplaces vs. Growth Culture

(02:06:51) Critique & Support; Motivation; Standardized Tests

(02:16:40) Mindset Research

(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8630 no GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 10 Apr 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep full Scicomm Media 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. This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.

We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. 

Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.” 

We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. 

This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. 

The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Helix Sleep: https://helixsleep.com/huberman

WHOOP: https://join.whoop.com/huberman

Waking Up: https://wakingup.com/huberman

InsideTracker: https://insidetracker.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Improving Sleep

(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up

(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light

(00:12:05) Light, Day & Night; Cortisol, Insomnia

(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine

(00:26:05) Sleep Association, Bed vs. Sofa

(00:29:43) Tool: Falling Asleep; Meditation, Breathing

(00:35:23) Sponsor: AG1

(00:36:37) Alcohol & Sleep Disruption

(00:40:01) Food & Sleep, Carbs, Melatonin

(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking

(00:55:52) Caffeine Metabolism & Sleep, Individual Variation

(01:01:19) Sponsor: InsideTracker

(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal

(01:12:03) Sleep Hygiene Basics

(01:16:08) Tool: Poor Sleep Compensation, “Do Nothing”

(01:20:23) Tool: Sleep Deprivation & Exercise

(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence

(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones

(01:41:29) Advanced Sleep Optimization, Electric Manipulation

(01:50:07) Temperature Manipulation, Elderly, Insomnia

(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna

(02:04:36) Acoustic Stimulation, White Noise, Pink Noise

(02:13:30) Rocking & Sleep, Body Position

(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications

(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia

(02:34:12) Acetylcholine, Serotonin, Peptides; Balance

(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9774 no Overcoming Physical & Emotional Challenges | Coleman Ruiz https://www.hubermanlab.com/episode/coleman-ruiz-overcoming-physical-emotional-challenges In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Coleman Ruiz (00:02:12) Sponsors: LMNT & Waking Up (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:25:59) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Apr 2024 08:00:00 -0000 Coleman Ruiz: Overcoming Physical & Emotional Challenges full 171 Scicomm Media In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Coleman Ruiz (00:02:12) Sponsors: LMNT & Waking Up (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:25:59) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.

Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.

For show notes, including additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Coleman Ruiz

(00:02:12) Sponsors: LMNT & Waking Up

(00:06:06) Childhood, “Wildness”

(00:13:24) Wrestling, Combat Sports & Respect

(00:22:26) Divorce, College Applications & Naval Academy

(00:25:59) Sponsor: AG1

(00:31:22) Prep School, Patriotism, Fear

(00:40:08) Growth Mindset, 24-Hour Horizon

(00:43:02) Naval Academy, Mentor, Focus

(00:52:45) Wife, Work Ethic

(01:00:51) Navy SEALs, BUD/S, Hell Week

(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion

(01:16:30) Patriotism, Navy SEALs, Green Team

(01:22:15) Advanced Training, Tier One, Free-Fall

(01:26:13) Special Operations, Deaths & Grief

(01:36:08) Mentor Death & Facing Mortality

(01:47:49) Warriors & Compassion; Trauma, Family

(01:52:37) Civilian Life Adjustment

(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD

(02:07:03) Massage, Perspective, Space-Time Bridging

(02:14:10) Psychedelics, Connection, Warrior Culture

(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol

(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality

(02:30:42) Suicide, Asking For Help & Support

(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology

(02:44:54) Healing Process: Unsatisfaction & Asking For Help

(02:54:03) Daily Routine, Movement, Nutrition

(03:02:22) Manhood, Range, Parenthood, Surrender

(03:10:08) Current Pursuits

(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11633 yes GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-the-biology-of-sleep-your-unique-sleep-needs In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one’s sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 03 Apr 2024 08:00:00 -0000 GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs full Scicomm Media 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, Berkley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one’s sleep. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  LMNT: https://drinklmnt.com/huberman  InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.

We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.

The next episode in this special series explores how to improve one’s sleep.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman 

BetterHelp: https://betterhelp.com/huberman 

LMNT: https://drinklmnt.com/huberman 

InsideTracker: https://insidetracker.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Importance of Sleep

(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT

(00:06:00) Sleep; Non-REM & REM Sleep

(00:11:40) Sleep Cycles, Individuality, Women vs. Men

(00:14:49) Tool: Wakefulness in Bed, Insomnia

(00:19:08) Non-REM Stages of Sleep

(00:27:05) Role of Deep Sleep

(00:34:02) Sponsor: AG1

(00:35:15) Light Sleep Stages, Hypnogogic Jerks

(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep

(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea

(00:57:43) Yawning & Theories, Contagion

(01:04:03) Nodding Off, Afternoon & Postprandial Dip

(01:08:46) Sponsor: InsideTracker

(01:09:51) Sleep, Animals & Evolution

(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation

(01:27:13) Positive Effects of Good Sleep, Health Improvements

(01:31:56) Sleep & Mood; Appetite & Weight Management

(01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep”

(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality

(01:56:45) Tool: Sleep Regularity, Mortality Risk

(02:03:15) Tool: Sleep Timing, Chronotypes

(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work

(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps

(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance

(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure

(02:43:02) Adenosine & Sleepiness

(02:46:13) Tool: Growth Hormone & Deep Sleep

(02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired”

(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10773 no Benefits & Risks of Peptide Therapeutics for Physical & Mental Health https://www.hubermanlab.com/episode/benefits-risks-of-peptide-therapeutics-for-physical-mental-health In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.  This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Peptides (00:03:37) Sponsors: LMNT & Waking Up (00:07:44) What is a Peptide? (00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS) (00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis (00:21:50) BPC-157 & Tissue Injury; Mode of Delivery (00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk (00:31:08) Sponsor: AG1 (00:36:43) Tissue Repair: Thymosin Beta-4, TB-500 (00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks (00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295 (00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing (00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing (01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon) (01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks (01:17:21) Vitality: Kisspeptin (01:21:46) Peptides, Potential Benefits, Side-Effects & Risks (01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Apr 2024 08:00:00 -0000 Benefits & Risks of Peptide Therapeutics for Physical & Mental Health full 170 Scicomm Media In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.  This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Peptides (00:03:37) Sponsors: LMNT & Waking Up (00:07:44) What is a Peptide? (00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS) (00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis (00:21:50) BPC-157 & Tissue Injury; Mode of Delivery (00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk (00:31:08) Sponsor: AG1 (00:36:43) Tissue Repair: Thymosin Beta-4, TB-500 (00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks (00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295 (00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing (00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing (01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon) (01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks (01:17:21) Vitality: Kisspeptin (01:21:46) Peptides, Potential Benefits, Side-Effects & Risks (01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination. 

This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Peptides

(00:03:37) Sponsors: LMNT & Waking Up

(00:07:44) What is a Peptide?

(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)

(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis

(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery

(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk

(00:31:08) Sponsor: AG1

(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500

(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks

(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295

(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing

(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing

(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)

(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks

(01:17:21) Vitality: Kisspeptin

(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks

(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4918 no What Magic & Mind Reading Reveal About the Brain | Asi Wind https://www.hubermanlab.com/episode/asi-wind-what-magic-mind-reading-reveal-about-the-brain In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.  We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.  Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.  We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.  Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Asi Wind (00:03:05) Sponsors: LMNT & Waking Up (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:25:19) Sponsor: AG1 (00:30:46) Reality Augmentation, Free Will (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics (00:49:10) Trick Explanation, Props (00:57:21) Exposing Magic, Misdirection, Storytelling (01:08:36) Delight, Hypnosis, Behavior Patterns (01:17:35) Hypnotists & Guiding Attention; Social Media (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning (01:30:14) Tension, Understanding Magic (01:36:16) Storytelling (01:43:00) Painting & Composition (01:51:08) Truths, Clean Slate, Art & Storytelling (01:59:03) Art & Motivation, Honesty (02:05:17) Inspiration & Creativity, “Sponge” (02:12:38) Morning Routine & Creativity (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity (02:29:53) Body Language (02:33:01) Perfectionism; Negative Emotions, Photography (02:40:19) Sensitivity, Empathy, Family (02:45:16) Incredibly Human Show (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Mar 2024 08:00:00 -0000 What Magic & Mind Reading Reveal About the Brain | Asi Wind full 169 Scicomm Media In this episode, my guest is Asi Wind. He is a world-renowned magician and mentalist. In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.  We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.  Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.  We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.  Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Asi Wind (00:03:05) Sponsors: LMNT & Waking Up (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:25:19) Sponsor: AG1 (00:30:46) Reality Augmentation, Free Will (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics (00:49:10) Trick Explanation, Props (00:57:21) Exposing Magic, Misdirection, Storytelling (01:08:36) Delight, Hypnosis, Behavior Patterns (01:17:35) Hypnotists & Guiding Attention; Social Media (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning (01:30:14) Tension, Understanding Magic (01:36:16) Storytelling (01:43:00) Painting & Composition (01:51:08) Truths, Clean Slate, Art & Storytelling (01:59:03) Art & Motivation, Honesty (02:05:17) Inspiration & Creativity, “Sponge” (02:12:38) Morning Routine & Creativity (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity (02:29:53) Body Language (02:33:01) Perfectionism; Negative Emotions, Photography (02:40:19) Sensitivity, Empathy, Family (02:45:16) Incredibly Human Show (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists. 

We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks. 

Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur. 

We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft. 

Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Asi Wind

(00:03:05) Sponsors: LMNT & Waking Up

(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory

(00:14:57) Magic & Imagination

(00:24:06) Memory “Experiments”

(00:25:19) Sponsor: AG1

(00:30:46) Reality Augmentation, Free Will

(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing

(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics

(00:49:10) Trick Explanation, Props

(00:57:21) Exposing Magic, Misdirection, Storytelling

(01:08:36) Delight, Hypnosis, Behavior Patterns

(01:17:35) Hypnotists & Guiding Attention; Social Media

(01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning

(01:30:14) Tension, Understanding Magic

(01:36:16) Storytelling

(01:43:00) Painting & Composition

(01:51:08) Truths, Clean Slate, Art & Storytelling

(01:59:03) Art & Motivation, Honesty

(02:05:17) Inspiration & Creativity, “Sponge”

(02:12:38) Morning Routine & Creativity

(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity

(02:29:53) Body Language

(02:33:01) Perfectionism; Negative Emotions, Photography

(02:40:19) Sensitivity, Empathy, Family

(02:45:16) Incredibly Human Show

(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10061 no LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Ask Huberman Lab (AI platform) 10 Minute Non-Sleep Deep Rest (NSDR) Timestamps (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 22 Mar 2024 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne bonus Scicomm Media 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. Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Resources Ask Huberman Lab (AI platform) 10 Minute Non-Sleep Deep Rest (NSDR) Timestamps (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Resources

Timestamps

(00:00:00) Introduction

(00:02:50) Strategies for Preventing Dementia

(00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training?

(00:22:40) Minimizing Circadian Disruption for Shift Workers

(00:29:24) Difference Between NSDR & Meditation

(00:37:32) Combatting Mindless Phone Scrolling

(00:42:18) Dream Clinical Trials

(00:55:55) Conclusion

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3505 no How the Brain Works, Curing Blindness & How to Navigate a Career Path | Dr. E.J. Chichilnisky https://www.hubermanlab.com/episode/dr-ej-chichilnisky-how-the-brain-works-curing-blindness-how-to-navigate-a-career-path In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.  We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.  We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.  We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.  This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. E.J. Chichilnisky (00:02:47) Sponsors: LMNT & Waking Up (00:06:06) Vision & Brain; Retina (00:11:23) Retina & Visual Processing (00:18:37) Vision in Humans & Other Animals, Color (00:23:01) Studying the Human Retina (00:26:33) Sponsor: AG1 (00:31:16) Cell Types (00:36:00) Determining Cell Function in Retina (00:43:39) Retinal Cell Types & Stimuli (00:49:27) Retinal Prostheses, Implants (01:00:25) Artificial Retina, Augmenting Vision (01:07:12) Neuroengineering, Neuroaugmentation & Specificity (01:17:01) Building a Smart Device, AI (01:20:02) Neural Prosthesis, Paralysis; Specificity (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity (01:34:00) Career Journey, Music & Dance, Neuroscience  (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga (01:47:50) Body Signals & Decisions; Beauty (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Mar 2024 08:00:00 -0000 How the Brain Works, Curing Blindness & How to Navigate a Career Path | Dr. E.J. Chichilnisky full 168 Scicomm Media 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. In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.  We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.  We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.  We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.  This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. E.J. Chichilnisky (00:02:47) Sponsors: LMNT & Waking Up (00:06:06) Vision & Brain; Retina (00:11:23) Retina & Visual Processing (00:18:37) Vision in Humans & Other Animals, Color (00:23:01) Studying the Human Retina (00:26:33) Sponsor: AG1 (00:31:16) Cell Types (00:36:00) Determining Cell Function in Retina (00:43:39) Retinal Cell Types & Stimuli (00:49:27) Retinal Prostheses, Implants (01:00:25) Artificial Retina, Augmenting Vision (01:07:12) Neuroengineering, Neuroaugmentation & Specificity (01:17:01) Building a Smart Device, AI (01:20:02) Neural Prosthesis, Paralysis; Specificity (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity (01:34:00) Career Journey, Music & Dance, Neuroscience  (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga (01:47:50) Body Signals & Decisions; Beauty (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind. 

We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally. 

We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity. 

We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life. 

This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. E.J. Chichilnisky

(00:02:47) Sponsors: LMNT & Waking Up

(00:06:06) Vision & Brain; Retina

(00:11:23) Retina & Visual Processing

(00:18:37) Vision in Humans & Other Animals, Color

(00:23:01) Studying the Human Retina

(00:26:33) Sponsor: AG1

(00:31:16) Cell Types

(00:36:00) Determining Cell Function in Retina

(00:43:39) Retinal Cell Types & Stimuli

(00:49:27) Retinal Prostheses, Implants

(01:00:25) Artificial Retina, Augmenting Vision

(01:07:12) Neuroengineering, Neuroaugmentation & Specificity

(01:17:01) Building a Smart Device, AI

(01:20:02) Neural Prosthesis, Paralysis; Specificity

(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity

(01:34:00) Career Journey, Music & Dance, Neuroscience 

(01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga

(01:47:50) Body Signals & Decisions; Beauty

(01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7014 no How to Enhance Focus and Improve Productivity | Dr. Cal Newport https://www.hubermanlab.com/episode/dr-cal-newport-how-to-enhance-focus-and-improve-productivity In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Cal Newport (00:03:09) Sponsors: LMNT & Waking Up (00:07:00) Smartphones, Office & Walking (00:13:08) Productive Meditation, Whiteboards (00:20:04) Tool: Capturing Ideas, Notebooks (00:24:57) Tool: Active Recall & Remembering Information (00:26:15) Sponsor: AG1 (00:31:29) Studying, Deliberate Practice (00:38:13) Flow States vs. Deep Work (00:41:39) Social Media, Emergencies (00:45:27) Phone & Addiction; Task Switching (00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration (01:02:40) Internet Use & Kids; Video Games; Audiobooks (01:08:15) Pseudo-Productivity, Burnout (01:12:34) Social Media Distraction; The Deep Life (01:18:03) Attention, ADHD, Smartphones & Addiction; Kids (01:26:12) TikTok, Algorithm (01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks” (01:37:43) Solitude Deprivation, Anxiety (01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep (01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music (01:55:08) Cognitive Focus & Environment; Isolation (02:02:30) Burnout Epidemic, Digital Collaboration (02:11:11) Cognitive Revolution, Balance (02:16:45) Remote, Hybrid vs. In-Person Work; Zoom (02:22:05) Tool: Pull-Based System, Designing Workload (02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups (02:38:56) Tool: Shutdown Ritual (02:42:37) Accessibility, Reputation & Flexibility (02:47:29) Work-Life Balance, Vacation; Productivity (02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Mar 2024 08:00:00 -0000 How to Enhance Focus and Improve Productivity | Dr. Cal Newport full 167 Scicomm Media 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. In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Cal Newport (00:03:09) Sponsors: LMNT & Waking Up (00:07:00) Smartphones, Office & Walking (00:13:08) Productive Meditation, Whiteboards (00:20:04) Tool: Capturing Ideas, Notebooks (00:24:57) Tool: Active Recall & Remembering Information (00:26:15) Sponsor: AG1 (00:31:29) Studying, Deliberate Practice (00:38:13) Flow States vs. Deep Work (00:41:39) Social Media, Emergencies (00:45:27) Phone & Addiction; Task Switching (00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration (01:02:40) Internet Use & Kids; Video Games; Audiobooks (01:08:15) Pseudo-Productivity, Burnout (01:12:34) Social Media Distraction; The Deep Life (01:18:03) Attention, ADHD, Smartphones & Addiction; Kids (01:26:12) TikTok, Algorithm (01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks” (01:37:43) Solitude Deprivation, Anxiety (01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep (01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music (01:55:08) Cognitive Focus & Environment; Isolation (02:02:30) Burnout Epidemic, Digital Collaboration (02:11:11) Cognitive Revolution, Balance (02:16:45) Remote, Hybrid vs. In-Person Work; Zoom (02:22:05) Tool: Pull-Based System, Designing Workload (02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups (02:38:56) Tool: Shutdown Ritual (02:42:37) Accessibility, Reputation & Flexibility (02:47:29) Work-Life Balance, Vacation; Productivity (02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. Cal Newport

(00:03:09) Sponsors: LMNT & Waking Up

(00:07:00) Smartphones, Office & Walking

(00:13:08) Productive Meditation, Whiteboards

(00:20:04) Tool: Capturing Ideas, Notebooks

(00:24:57) Tool: Active Recall & Remembering Information

(00:26:15) Sponsor: AG1

(00:31:29) Studying, Deliberate Practice

(00:38:13) Flow States vs. Deep Work

(00:41:39) Social Media, Emergencies

(00:45:27) Phone & Addiction; Task Switching

(00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration

(01:02:40) Internet Use & Kids; Video Games; Audiobooks

(01:08:15) Pseudo-Productivity, Burnout

(01:12:34) Social Media Distraction; The Deep Life

(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids

(01:26:12) TikTok, Algorithm

(01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Walks”

(01:37:43) Solitude Deprivation, Anxiety

(01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep

(01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music

(01:55:08) Cognitive Focus & Environment; Isolation

(02:02:30) Burnout Epidemic, Digital Collaboration

(02:11:11) Cognitive Revolution, Balance

(02:16:45) Remote, Hybrid vs. In-Person Work; Zoom

(02:22:05) Tool: Pull-Based System, Designing Workload

(02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups

(02:38:56) Tool: Shutdown Ritual

(02:42:37) Accessibility, Reputation & Flexibility

(02:47:29) Work-Life Balance, Vacation; Productivity

(02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10378 no How Placebo Effects Work to Change Our Biology & Psychology https://www.hubermanlab.com/episode/how-placebo-effects-work-to-change-our-biology-psychology In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Placebo Effects (00:02:40) Sponsors: Eight Sleep, AeroPress & Levels (00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex (00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls (00:21:36) Hormone Release & Placebo Effect, Paired Associations (00:28:52) Conditioning Effect & Insulin; Pavlovian Response (00:32:50) Sponsor: AG1 (00:34:17) Context & Expectations; Placebo Effect & Brain (00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits (00:44:54) Asthma, Specificity & Placebo Effects (00:48:01) Sponsor: InsideTracker (00:49:03) Nicotine & Dose-Dependent Placebo Effects (00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset (01:01:02) Exercise & Belief Effects (01:04:08) Placebo Effect, Brain & Stress Response (01:11:18) Individual Variation, Genetics & Placebo Effect (01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Mar 2024 09:00:00 -0000 How Placebo Effects Work to Change Our Biology & Psychology full 166 Scicomm Media 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. In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Placebo Effects (00:02:40) Sponsors: Eight Sleep, AeroPress & Levels (00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex (00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls (00:21:36) Hormone Release & Placebo Effect, Paired Associations (00:28:52) Conditioning Effect & Insulin; Pavlovian Response (00:32:50) Sponsor: AG1 (00:34:17) Context & Expectations; Placebo Effect & Brain (00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits (00:44:54) Asthma, Specificity & Placebo Effects (00:48:01) Sponsor: InsideTracker (00:49:03) Nicotine & Dose-Dependent Placebo Effects (00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset (01:01:02) Exercise & Belief Effects (01:04:08) Placebo Effect, Brain & Stress Response (01:11:18) Individual Variation, Genetics & Placebo Effect (01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Placebo Effects

(00:02:40) Sponsors: Eight Sleep, AeroPress & Levels

(00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex

(00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls

(00:21:36) Hormone Release & Placebo Effect, Paired Associations

(00:28:52) Conditioning Effect & Insulin; Pavlovian Response

(00:32:50) Sponsor: AG1

(00:34:17) Context & Expectations; Placebo Effect & Brain

(00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits

(00:44:54) Asthma, Specificity & Placebo Effects

(00:48:01) Sponsor: InsideTracker

(00:49:03) Nicotine & Dose-Dependent Placebo Effects

(00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset

(01:01:02) Exercise & Belief Effects

(01:04:08) Placebo Effect, Brain & Stress Response

(01:11:18) Individual Variation, Genetics & Placebo Effect

(01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4438 no AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More https://www.hubermanlab.com/episode/ama-16-sleep-vertigo-tbi-ocd-tips-for-travelers-gut-brain-axis-more Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps (00:00:00) Introduction (00:02:34) Achieving Key Health Pillars While Traveling (00:07:11) Improving Sleep Quality (00:13:11) Understanding and Managing Vertigo (00:20:44) Enhancing Brain Function Post-TBI (00:26:58) Getting Closer to Unraveling OCD (00:30:44) Adjusting Circadian Rhythms for Travel (00:34:58) Optimal Dosage for Fish Oil Supplements (00:40:17) Monitoring Hormone Levels (00:46:09) Optimizing the Gut-Brain Axis (00:52:04) Best Practices for Tongue Cleaning (00:56:36) Conclusion & Thank You Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 29 Feb 2024 23:00:00 -0000 AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More bonus Scicomm Media Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps (00:00:00) Introduction (00:02:34) Achieving Key Health Pillars While Traveling (00:07:11) Improving Sleep Quality (00:13:11) Understanding and Managing Vertigo (00:20:44) Enhancing Brain Function Post-TBI (00:26:58) Getting Closer to Unraveling OCD (00:30:44) Adjusting Circadian Rhythms for Travel (00:34:58) Optimal Dosage for Fish Oil Supplements (00:40:17) Monitoring Hormone Levels (00:46:09) Optimizing the Gut-Brain Axis (00:52:04) Best Practices for Tongue Cleaning (00:56:36) Conclusion & Thank You Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

(00:00:00) Introduction

(00:02:34) Achieving Key Health Pillars While Traveling

(00:07:11) Improving Sleep Quality

(00:13:11) Understanding and Managing Vertigo

(00:20:44) Enhancing Brain Function Post-TBI

(00:26:58) Getting Closer to Unraveling OCD

(00:30:44) Adjusting Circadian Rhythms for Travel

(00:34:58) Optimal Dosage for Fish Oil Supplements

(00:40:17) Monitoring Hormone Levels

(00:46:09) Optimizing the Gut-Brain Axis

(00:52:04) Best Practices for Tongue Cleaning

(00:56:36) Conclusion & Thank You

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3408 no Protocols for Excellent Parenting & Improving Relationships of All Kinds | Dr. Becky Kennedy https://www.hubermanlab.com/episode/dr-becky-kennedy-protocols-for-excellent-parenting-improving-relationships-of-all-kinds In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc.  We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries.  We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals.  The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Becky Kennedy (00:02:44) Sponsors: Mateína, Joovv & AeroPress (00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy (00:14:34) Tool: Establishing Boundaries (00:18:24) Rules, Boundaries & Connection (00:22:19) Rewards & Punishments; Skill Building (00:29:48) Sponsor: AG1 (00:31:16) Kids & Inherent Good (00:34:06) Family Jobs, Validation & Confidence, Giving Hope (00:41:54) Rewards, Pride (00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships (00:52:15) Trauma, Aloneness & Repair (00:57:07) Tool: Repair & Apologies, Rejecting Apology (01:01:04) Tool: Good Apologies (01:03:35) Sponsor: InsideTracker (01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation (01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership (01:20:49) Deeply Feeling Kids; Fears, Sensory Overload (01:30:10) Co-Parenting Differences & Punishment (01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation (01:41:20) Tool: Tolerating Frustration, Screen Time, Learning (01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self (01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation (02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads (02:09:58) Saying “I Love You”, Teenagers; Family Meetings (02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict (02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help (02:30:03) Mentors (02:34:26) Tool: Entitlement, Fear & Frustration (02:41:57) Tool: Experiencing Frustration; Chores & Allowance (02:46:31) Good Inside Platform (02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Feb 2024 09:00:00 -0000 Protocols for Excellent Parenting & Improving Relationships of All Kinds | Dr. Becky Kennedy full 165 Scicomm Media 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. In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc.  We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries.  We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals.  The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Becky Kennedy (00:02:44) Sponsors: Mateína, Joovv & AeroPress (00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy (00:14:34) Tool: Establishing Boundaries (00:18:24) Rules, Boundaries & Connection (00:22:19) Rewards & Punishments; Skill Building (00:29:48) Sponsor: AG1 (00:31:16) Kids & Inherent Good (00:34:06) Family Jobs, Validation & Confidence, Giving Hope (00:41:54) Rewards, Pride (00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships (00:52:15) Trauma, Aloneness & Repair (00:57:07) Tool: Repair & Apologies, Rejecting Apology (01:01:04) Tool: Good Apologies (01:03:35) Sponsor: InsideTracker (01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation (01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership (01:20:49) Deeply Feeling Kids; Fears, Sensory Overload (01:30:10) Co-Parenting Differences & Punishment (01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation (01:41:20) Tool: Tolerating Frustration, Screen Time, Learning (01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self (01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation (02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads (02:09:58) Saying “I Love You”, Teenagers; Family Meetings (02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict (02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help (02:30:03) Mentors (02:34:26) Tool: Entitlement, Fear & Frustration (02:41:57) Tool: Experiencing Frustration; Chores & Allowance (02:46:31) Good Inside Platform (02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc. 

We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries. 

We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals. 

The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. Becky Kennedy

(00:02:44) Sponsors: Mateína, Joovv & AeroPress

(00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy

(00:14:34) Tool: Establishing Boundaries

(00:18:24) Rules, Boundaries & Connection

(00:22:19) Rewards & Punishments; Skill Building

(00:29:48) Sponsor: AG1

(00:31:16) Kids & Inherent Good

(00:34:06) Family Jobs, Validation & Confidence, Giving Hope

(00:41:54) Rewards, Pride

(00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships

(00:52:15) Trauma, Aloneness & Repair

(00:57:07) Tool: Repair & Apologies, Rejecting Apology

(01:01:04) Tool: Good Apologies

(01:03:35) Sponsor: InsideTracker

(01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation

(01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership

(01:20:49) Deeply Feeling Kids; Fears, Sensory Overload

(01:30:10) Co-Parenting Differences & Punishment

(01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation

(01:41:20) Tool: Tolerating Frustration, Screen Time, Learning

(01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self

(01:55:24) Tool: “I’m Noticing”, Asking Questions; Emotional Regulation

(02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads

(02:09:58) Saying “I Love You”, Teenagers; Family Meetings

(02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict

(02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help

(02:30:03) Mentors

(02:34:26) Tool: Entitlement, Fear & Frustration

(02:41:57) Tool: Experiencing Frustration; Chores & Allowance

(02:46:31) Good Inside Platform

(02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10178 no How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito https://www.www.hubermanlab.com/episode/dr-mark-desposito-how-to-optimize-cognitive-function-brain-health In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Mark D’Esposito (00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep (00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function (00:10:31) Frontal Lobe Development, Children (00:14:12) Rules, Context & Impulse Control; Learning & Goals (00:21:45) Focus, Improving Executive Function (00:26:04) Connections & Top-Down Signals (00:29:02) Sponsor: AG1 (00:30:29) Frontal Lobe Injury; Emotional Regulation (00:37:26) Smartphones, Social Media (00:44:37) Working Memory, Dopamine (00:52:59) Sponsor: LMNT (00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics (01:00:03) Bromocriptine & Working Memory, Dopamine (01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests (01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall (01:19:27) Concussion, Traumatic Brain Injury (TBI) (01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ (01:31:57) Aging & Frontal Executive System; Brain Health (01:39:26) Tools: Brain Health & Boosting Executive Function, Books (01:47:26) Alzheimer’s Disease, Genetics, Pharmacology (01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine (01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise (02:04:43) Tool: Mindfulness Meditation & Executive Function (02:10:31) Brain Networks; Modularity (02:17:08) Modularity, Brain Indices (02:22:53) Psilocybin; Transcranial Magnetic Stimulation (02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Feb 2024 09:00:00 -0000 How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito full 164 Scicomm Media 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. In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Dr. Mark D’Esposito (00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep (00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function (00:10:31) Frontal Lobe Development, Children (00:14:12) Rules, Context & Impulse Control; Learning & Goals (00:21:45) Focus, Improving Executive Function (00:26:04) Connections & Top-Down Signals (00:29:02) Sponsor: AG1 (00:30:29) Frontal Lobe Injury; Emotional Regulation (00:37:26) Smartphones, Social Media (00:44:37) Working Memory, Dopamine (00:52:59) Sponsor: LMNT (00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics (01:00:03) Bromocriptine & Working Memory, Dopamine (01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests (01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall (01:19:27) Concussion, Traumatic Brain Injury (TBI) (01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ (01:31:57) Aging & Frontal Executive System; Brain Health (01:39:26) Tools: Brain Health & Boosting Executive Function, Books (01:47:26) Alzheimer’s Disease, Genetics, Pharmacology (01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine (01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise (02:04:43) Tool: Mindfulness Meditation & Executive Function (02:10:31) Brain Networks; Modularity (02:17:08) Modularity, Brain Indices (02:22:53) Psilocybin; Transcranial Magnetic Stimulation (02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Dr. Mark D’Esposito

(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep

(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function

(00:10:31) Frontal Lobe Development, Children

(00:14:12) Rules, Context & Impulse Control; Learning & Goals

(00:21:45) Focus, Improving Executive Function

(00:26:04) Connections & Top-Down Signals

(00:29:02) Sponsor: AG1

(00:30:29) Frontal Lobe Injury; Emotional Regulation

(00:37:26) Smartphones, Social Media

(00:44:37) Working Memory, Dopamine

(00:52:59) Sponsor: LMNT

(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics

(01:00:03) Bromocriptine & Working Memory, Dopamine

(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests

(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall

(01:19:27) Concussion, Traumatic Brain Injury (TBI)

(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ

(01:31:57) Aging & Frontal Executive System; Brain Health

(01:39:26) Tools: Brain Health & Boosting Executive Function, Books

(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology

(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine

(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise

(02:04:43) Tool: Mindfulness Meditation & Executive Function

(02:10:31) Brain Networks; Modularity

(02:17:08) Modularity, Brain Indices

(02:22:53) Psilocybin; Transcranial Magnetic Stimulation

(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8909 no How to Improve Oral Health & Its Critical Role in Brain & Body Health https://www.hubermanlab.com/episode/how-to-improve-oral-health-its-critical-role-in-brain-body-health In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Oral Health   00:03:44 Sponsor: LMNT   00:07:13 Oral Health Quiz   00:13:53 Teeth Biology, Cavity Repair   00:20:01 Mouth, Gums, Saliva   00:23:54 Sponsor: AG1   00:28:51 Cavity Formation, Bacteria, Sugar, Acidity   00:35:10 Teeth Remineralization, Fluoride, Water   00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing   00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing   01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums   01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing   01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing   01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention   01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite   01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash   01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse   01:32:36 Alcohol-Based Mouthwash, Nitric Oxide   01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep   01:37:47 Tools: Tongue Brushing; Toothbrush Care   01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals   01:48:43 Dentist Visits, Daily Routines & Oral Health   01:54:17 Practices for Oral Health, Oil Pulling   01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Feb 2024 09:00:00 -0000 How to Improve Oral Health & Its Critical Role in Brain & Body Health full 163 Scicomm Media In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Oral Health   00:03:44 Sponsor: LMNT   00:07:13 Oral Health Quiz   00:13:53 Teeth Biology, Cavity Repair   00:20:01 Mouth, Gums, Saliva   00:23:54 Sponsor: AG1   00:28:51 Cavity Formation, Bacteria, Sugar, Acidity   00:35:10 Teeth Remineralization, Fluoride, Water   00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing   00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing   01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums   01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing   01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing   01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention   01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite   01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash   01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse   01:32:36 Alcohol-Based Mouthwash, Nitric Oxide   01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep   01:37:47 Tools: Tongue Brushing; Toothbrush Care   01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals   01:48:43 Dentist Visits, Daily Routines & Oral Health   01:54:17 Practices for Oral Health, Oil Pulling   01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Oral Health  

00:03:44 Sponsor: LMNT  

00:07:13 Oral Health Quiz  

00:13:53 Teeth Biology, Cavity Repair  

00:20:01 Mouth, Gums, Saliva  

00:23:54 Sponsor: AG1  

00:28:51 Cavity Formation, Bacteria, Sugar, Acidity  

00:35:10 Teeth Remineralization, Fluoride, Water  

00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing  

00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing  

01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums  

01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing  

01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing  

01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention  

01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite  

01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash  

01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse  

01:32:36 Alcohol-Based Mouthwash, Nitric Oxide  

01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep  

01:37:47 Tools: Tongue Brushing; Toothbrush Care  

01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals  

01:48:43 Dentist Visits, Daily Routines & Oral Health  

01:54:17 Practices for Oral Health, Oil Pulling  

01:58:21 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6966 no The Biology of Social Interactions and Emotions | Dr. Kay Tye https://www.hubermanlab.com/episode/dr-kay-tye-the-biology-of-social-interactions-and-emotions In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination. Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Kay Tye   00:02:56 Sponsors: LMNT   00:06:40 Amygdala; “Valence”   00:12:43 Novelty; Reward & Punishment Response   00:20:06 Amygdala & Hunger; Social Interaction   00:26:21 Social Media & Social Connection; Tool: Email & Time Management   00:31:21 Sponsor: AG1   00:36:30 Social Media; Friction & Feedback, Leadership   00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”   00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness   01:01:29 Quality of Social Contact, Social Homeostasis, Social Media   01:09:42 Social Media, Relationships; Social Isolation & Exclusion   01:18:26 Empathy: Friend vs. Foe   01:28:40 Background & Empathy, Diversity, Emotional Regulation   01:34:34 Abundance vs. Scarcity Mindset   01:37:22 Social Rank & Hierarchy, Sibling Order, Development   01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors   01:55:32 Psychedelics: Research & Mechanisms; Psilocybin   02:06:28 Work-Life Balance, Fitness & Extracurriculars   02:11:56 Personal Life, Diversity, Happiness; Typical Day   02:15:42 Science & Academia; Future Directions   02:23:48 Research & Science Outreach   02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Feb 2024 09:00:00 -0000 The Biology of Social Interactions and Emotions | Dr. Kay Tye full 162 Scicomm Media 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. In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination. Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Kay Tye   00:02:56 Sponsors: LMNT   00:06:40 Amygdala; “Valence”   00:12:43 Novelty; Reward & Punishment Response   00:20:06 Amygdala & Hunger; Social Interaction   00:26:21 Social Media & Social Connection; Tool: Email & Time Management   00:31:21 Sponsor: AG1   00:36:30 Social Media; Friction & Feedback, Leadership   00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”   00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness   01:01:29 Quality of Social Contact, Social Homeostasis, Social Media   01:09:42 Social Media, Relationships; Social Isolation & Exclusion   01:18:26 Empathy: Friend vs. Foe   01:28:40 Background & Empathy, Diversity, Emotional Regulation   01:34:34 Abundance vs. Scarcity Mindset   01:37:22 Social Rank & Hierarchy, Sibling Order, Development   01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors   01:55:32 Psychedelics: Research & Mechanisms; Psilocybin   02:06:28 Work-Life Balance, Fitness & Extracurriculars   02:11:56 Personal Life, Diversity, Happiness; Typical Day   02:15:42 Science & Academia; Future Directions   02:23:48 Research & Science Outreach   02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.

Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Dr. Kay Tye  

00:02:56 Sponsors: LMNT  

00:06:40 Amygdala; “Valence”  

00:12:43 Novelty; Reward & Punishment Response  

00:20:06 Amygdala & Hunger; Social Interaction  

00:26:21 Social Media & Social Connection; Tool: Email & Time Management  

00:31:21 Sponsor: AG1  

00:36:30 Social Media; Friction & Feedback, Leadership  

00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”  

00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness  

01:01:29 Quality of Social Contact, Social Homeostasis, Social Media  

01:09:42 Social Media, Relationships; Social Isolation & Exclusion  

01:18:26 Empathy: Friend vs. Foe  

01:28:40 Background & Empathy, Diversity, Emotional Regulation  

01:34:34 Abundance vs. Scarcity Mindset  

01:37:22 Social Rank & Hierarchy, Sibling Order, Development  

01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors  

01:55:32 Psychedelics: Research & Mechanisms; Psilocybin  

02:06:28 Work-Life Balance, Fitness & Extracurriculars  

02:11:56 Personal Life, Diversity, Happiness; Typical Day  

02:15:42 Science & Academia; Future Directions  

02:23:48 Research & Science Outreach  

02:28:48 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8792 no AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation https://www.hubermanlab.com/episode/ama-15-fluoride-benefits-risks-vagus-nerve-stimulation Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Why Is Fluoride in Water and Is It Harmful? (00:26:44) Huberman Lab Premium In the full AMA episode, we discuss: What Are the Effects of the Vagus Nerve on Calming the Body and the Brain? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 01 Feb 2024 01:20:00 -0000 AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation bonus Scicomm Media Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Why Is Fluoride in Water and Is It Harmful? (00:26:44) Huberman Lab Premium In the full AMA episode, we discuss: What Are the Effects of the Vagus Nerve on Calming the Body and the Brain? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

Timestamps

(00:00:00) Introduction

(00:01:46) Why Is Fluoride in Water and Is It Harmful?

(00:26:44) Huberman Lab Premium

In the full AMA episode, we discuss:

  • What Are the Effects of the Vagus Nerve on Calming the Body and the Brain?


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1742 Tools to Enhance Working Memory & Attention https://www.hubermanlab.com/episode/tools-to-enhance-working-memory-attention In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory. I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits. This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity. Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Working Memory   00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep   00:05:00 Short- vs. Long-Term Memory   00:09:59 Neuroplasticity   00:15:42 Working Memory; Attention & Focus   00:20:04 Working Memory Test   00:25:35 Sponsor: AG1   00:27:02 Brain & Working Memory; Dopamine   00:36:13 Working Memory Capacity Test   00:44:37 Increasing Dopamine & Working Memory   00:49:26 Task Switching, Distractions   00:54:42 Sponsor: LMNT   00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine   01:03:08 Tool: Deliberate Cold Exposure & Dopamine   01:11:02 Tool: Working Memory & Binaural Beats   01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens   01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)   01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Jan 2024 09:00:00 -0000 Tools to Enhance Working Memory & Attention full 161 Scicomm Media In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory. I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits. This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity. Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Working Memory   00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep   00:05:00 Short- vs. Long-Term Memory   00:09:59 Neuroplasticity   00:15:42 Working Memory; Attention & Focus   00:20:04 Working Memory Test   00:25:35 Sponsor: AG1   00:27:02 Brain & Working Memory; Dopamine   00:36:13 Working Memory Capacity Test   00:44:37 Increasing Dopamine & Working Memory   00:49:26 Task Switching, Distractions   00:54:42 Sponsor: LMNT   00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine   01:03:08 Tool: Deliberate Cold Exposure & Dopamine   01:11:02 Tool: Working Memory & Binaural Beats   01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens   01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)   01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

Read the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Working Memory  

00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep  

00:05:00 Short- vs. Long-Term Memory  

00:09:59 Neuroplasticity  

00:15:42 Working Memory; Attention & Focus  

00:20:04 Working Memory Test  

00:25:35 Sponsor: AG1  

00:27:02 Brain & Working Memory; Dopamine  

00:36:13 Working Memory Capacity Test  

00:44:37 Increasing Dopamine & Working Memory  

00:49:26 Task Switching, Distractions  

00:54:42 Sponsor: LMNT  

00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine  

01:03:08 Tool: Deliberate Cold Exposure & Dopamine  

01:11:02 Tool: Working Memory & Binaural Beats  

01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens  

01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)  

01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5189 no Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer https://www.hubermanlab.com/episode/journal-club-with-dr-peter-attia-effects-of-light-dark-on-mental-health-treatments-for-cancer?utm_campaign=Journal+Club+with+Dr.+Peter+Attia+%7C+Effects+of+Light+%26+Dark+on+Mental+Health+%26+Treatments+for+Cancer&utm_source=podcast+player&utm_medium=rss+website+link In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast. We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan. Read the full shotes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:02:56 Sponsors: LMNT & Waking Up 00:07:14 Light, Dark & Mental Health; Retina 00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses 00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light 00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise 00:31:05 Article #1, Light/Dark Exposure & Mental Health 00:32:36 Sponsor: AG1 00:38:18 Odds Ratio, Hazard Ratio 00:45:43 Night vs. Daylight Exposure, Mental Health Disorders 00:51:35 Major Depression & Light Exposure; Error Bars & Significance 01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights 01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects 01:13:54 Light Directionality, Phone, Night 01:17:21 Light Wavelengths & Sensors; Sunglasses 01:20:58 Hawthorne Effect, Reverse Causality, Genetics 01:26:26 Artificial Sweeteners, Appetite 01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health 01:39:53 Article #2, Immune System & Cancer 01:43:18 T-Cell Activation; Viruses 01:50:41 Autoimmunity; Cancer & Immune System Evasion 02:00:09 Checkpoint Inhibitors, CTLA-4 02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma 02:12:07 Patient Population, Randomization, GP100 02:18:09 Response Rate 02:22:52 Overall Survival & Response 02:28:38 Median Survival vs. Overall Survival, Drug Development 02:35:45 Gender & Dose 02:40:32 Adverse Events; Autoimmunity 02:46:42 Pancreatic Cancer; Aging & Immune System Health 02:53:57 Melanoma; Lynch Syndrome, Keytruda 02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk 03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Jan 2024 09:00:00 -0000 Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer full 160 Scicomm Media 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. In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast. We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan. Read the full shotes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:02:56 Sponsors: LMNT & Waking Up 00:07:14 Light, Dark & Mental Health; Retina 00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses 00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light 00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise 00:31:05 Article #1, Light/Dark Exposure & Mental Health 00:32:36 Sponsor: AG1 00:38:18 Odds Ratio, Hazard Ratio 00:45:43 Night vs. Daylight Exposure, Mental Health Disorders 00:51:35 Major Depression & Light Exposure; Error Bars & Significance 01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights 01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects 01:13:54 Light Directionality, Phone, Night 01:17:21 Light Wavelengths & Sensors; Sunglasses 01:20:58 Hawthorne Effect, Reverse Causality, Genetics 01:26:26 Artificial Sweeteners, Appetite 01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health 01:39:53 Article #2, Immune System & Cancer 01:43:18 T-Cell Activation; Viruses 01:50:41 Autoimmunity; Cancer & Immune System Evasion 02:00:09 Checkpoint Inhibitors, CTLA-4 02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma 02:12:07 Patient Population, Randomization, GP100 02:18:09 Response Rate 02:22:52 Overall Survival & Response 02:28:38 Median Survival vs. Overall Survival, Drug Development 02:35:45 Gender & Dose 02:40:32 Adverse Events; Autoimmunity 02:46:42 Pancreatic Cancer; Aging & Immune System Health 02:53:57 Melanoma; Lynch Syndrome, Keytruda 02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk 03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.

We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.

Read the full shotes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Dr. Peter Attia, Journal Club

00:02:56 Sponsors: LMNT & Waking Up

00:07:14 Light, Dark & Mental Health; Retina

00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses

00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light

00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise

00:31:05 Article #1, Light/Dark Exposure & Mental Health

00:32:36 Sponsor: AG1

00:38:18 Odds Ratio, Hazard Ratio

00:45:43 Night vs. Daylight Exposure, Mental Health Disorders

00:51:35 Major Depression & Light Exposure; Error Bars & Significance

01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights

01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects

01:13:54 Light Directionality, Phone, Night

01:17:21 Light Wavelengths & Sensors; Sunglasses

01:20:58 Hawthorne Effect, Reverse Causality, Genetics

01:26:26 Artificial Sweeteners, Appetite

01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health

01:39:53 Article #2, Immune System & Cancer

01:43:18 T-Cell Activation; Viruses

01:50:41 Autoimmunity; Cancer & Immune System Evasion

02:00:09 Checkpoint Inhibitors, CTLA-4

02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma

02:12:07 Patient Population, Randomization, GP100

02:18:09 Response Rate

02:22:52 Overall Survival & Response

02:28:38 Median Survival vs. Overall Survival, Drug Development

02:35:45 Gender & Dose

02:40:32 Adverse Events; Autoimmunity

02:46:42 Pancreatic Cancer; Aging & Immune System Health

02:53:57 Melanoma; Lynch Syndrome, Keytruda

02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk

03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11044 no Tools to Reduce & Manage Pain | Dr. Sean Mackey https://www.hubermanlab.com/episode/dr-sean-mackey-tools-to-reduce-manage-pain?utm_campaign=Dr.+Sean+Mackey%3A+Tools+to+Reduce+%26+Manage+Pain&utm_source=podcast+player&utm_medium=rss+website+link In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain. We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation. We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain. And we discuss pain medications, including the controversial use of opioids and the opioid crisis. This episode will help people understand, manage, and control their pain as well as the pain of others. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sean Mackey (00:02:28) Sponsors: LMNT & Waking Up (00:06:13) Pain, Unique Experiences, Chronic Pain (00:13:05) Pain & the Brain (00:16:15) Treating Pain, Medications: NSAIDs & Analgesics (00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin (00:27:51) Sponsor: AG1 (00:30:19) Caffeine, NSAIDs, Tylenol (00:32:34) Pain & Touch, Gate Control Theory (00:38:56) Pain Threshold, Gender (00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain) (00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold (01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing (01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain (01:12:38) Emotional Pain, Anger, Medication (01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets (01:28:45) Visceral Pain; Back, Chest & Abdominal Pain (01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain (01:40:23) Romantic Love & Pain, Addiction (01:48:57) Endogenous & Exogenous Opioids, Morphine (01:53:17) Opioid Crisis, Prescribing Physicians (02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone (02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules (02:18:12) Pain Management Therapies, Acupuncture (02:22:19) Finding Reliable Physicians, Acupuncturist (02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity (02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing (02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine (02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback (02:48:32) National Pain Strategy, National Pain Care Act (02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Jan 2024 09:00:00 -0000 Tools to Reduce & Manage Pain | Dr. Sean Mackey full 159 Scicomm Media 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. In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain. We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation. We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain. And we discuss pain medications, including the controversial use of opioids and the opioid crisis. This episode will help people understand, manage, and control their pain as well as the pain of others. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sean Mackey (00:02:28) Sponsors: LMNT & Waking Up (00:06:13) Pain, Unique Experiences, Chronic Pain (00:13:05) Pain & the Brain (00:16:15) Treating Pain, Medications: NSAIDs & Analgesics (00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin (00:27:51) Sponsor: AG1 (00:30:19) Caffeine, NSAIDs, Tylenol (00:32:34) Pain & Touch, Gate Control Theory (00:38:56) Pain Threshold, Gender (00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain) (00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold (01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing (01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain (01:12:38) Emotional Pain, Anger, Medication (01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets (01:28:45) Visceral Pain; Back, Chest & Abdominal Pain (01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain (01:40:23) Romantic Love & Pain, Addiction (01:48:57) Endogenous & Exogenous Opioids, Morphine (01:53:17) Opioid Crisis, Prescribing Physicians (02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone (02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules (02:18:12) Pain Management Therapies, Acupuncture (02:22:19) Finding Reliable Physicians, Acupuncturist (02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity (02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing (02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine (02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback (02:48:32) National Pain Strategy, National Pain Care Act (02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.

We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.

We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.

And we discuss pain medications, including the controversial use of opioids and the opioid crisis.

This episode will help people understand, manage, and control their pain as well as the pain of others.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Sean Mackey

(00:02:28) Sponsors: LMNT & Waking Up

(00:06:13) Pain, Unique Experiences, Chronic Pain

(00:13:05) Pain & the Brain

(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics

(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin

(00:27:51) Sponsor: AG1

(00:30:19) Caffeine, NSAIDs, Tylenol

(00:32:34) Pain & Touch, Gate Control Theory

(00:38:56) Pain Threshold, Gender

(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)

(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold

(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing

(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain

(01:12:38) Emotional Pain, Anger, Medication

(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets

(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain

(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain

(01:40:23) Romantic Love & Pain, Addiction

(01:48:57) Endogenous & Exogenous Opioids, Morphine

(01:53:17) Opioid Crisis, Prescribing Physicians

(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone

(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules

(02:18:12) Pain Management Therapies, Acupuncture

(02:22:19) Finding Reliable Physicians, Acupuncturist

(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity

(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing

(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine

(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback

(02:48:32) National Pain Strategy, National Pain Care Act

(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10359 no How to Prevent & Treat Colds & Flu https://www.hubermanlab.com/episode/how-to-prevent-treat-colds-flu In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections. I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious. I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.  I discuss how to use exercise and sauna to bolster the immune response. This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu. Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Avoid Colds & Flu (00:01:58) Sponsors: LMNT & Waking Up (00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth (00:13:48) Spreading a Cold; Symptoms & Contagious Myths (00:17:43) Flu Virus & Transmission; Flu Shots (00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness (00:26:13) Sponsor: AG1 (00:28:44) Spreading Cold & Flu, Symptoms (00:30:43) Immune System, Physical Barriers (00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold (00:45:14) Innate Immune System (00:54:15) Adaptive Immune System; Lymphatic System (01:00:19) Tools: Enhance Innate Immune System (01:06:19) Tool: Microbiome & Nasal Breathing (01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol (01:16:13) Exercise When Feeling Sick?, Sleep (01:21:39) Tool: Exercise & Preventing Sickness (01:28:13) Exercise When Sleep Deprived? (01:32:24) Tool: Exercise Recovery & Carbohydrates (01:34:52) Tool: Sauna & Enhance Immune System (01:42:20) Supplements: Vitamin C, Vitamin D (01:50:58) Echinacea, Zinc (01:55:08) N-acetylcysteine (NAC), Decongestants (02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Jan 2024 09:00:00 -0000 How to Prevent & Treat Colds & Flu full 158 Scicomm Media In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections. In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections. I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious. I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.  I discuss how to use exercise and sauna to bolster the immune response. This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu. Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Avoid Colds & Flu (00:01:58) Sponsors: LMNT & Waking Up (00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth (00:13:48) Spreading a Cold; Symptoms & Contagious Myths (00:17:43) Flu Virus & Transmission; Flu Shots (00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness (00:26:13) Sponsor: AG1 (00:28:44) Spreading Cold & Flu, Symptoms (00:30:43) Immune System, Physical Barriers (00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold (00:45:14) Innate Immune System (00:54:15) Adaptive Immune System; Lymphatic System (01:00:19) Tools: Enhance Innate Immune System (01:06:19) Tool: Microbiome & Nasal Breathing (01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol (01:16:13) Exercise When Feeling Sick?, Sleep (01:21:39) Tool: Exercise & Preventing Sickness (01:28:13) Exercise When Sleep Deprived? (01:32:24) Tool: Exercise Recovery & Carbohydrates (01:34:52) Tool: Sauna & Enhance Immune System (01:42:20) Supplements: Vitamin C, Vitamin D (01:50:58) Echinacea, Zinc (01:55:08) N-acetylcysteine (NAC), Decongestants (02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. 

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Avoid Colds & Flu

(00:01:58) Sponsors: LMNT & Waking Up

(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth

(00:13:48) Spreading a Cold; Symptoms & Contagious Myths

(00:17:43) Flu Virus & Transmission; Flu Shots

(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness

(00:26:13) Sponsor: AG1

(00:28:44) Spreading Cold & Flu, Symptoms

(00:30:43) Immune System, Physical Barriers

(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold

(00:45:14) Innate Immune System

(00:54:15) Adaptive Immune System; Lymphatic System

(01:00:19) Tools: Enhance Innate Immune System

(01:06:19) Tool: Microbiome & Nasal Breathing

(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol

(01:16:13) Exercise When Feeling Sick?, Sleep

(01:21:39) Tool: Exercise & Preventing Sickness

(01:28:13) Exercise When Sleep Deprived?

(01:32:24) Tool: Exercise Recovery & Carbohydrates

(01:34:52) Tool: Sauna & Enhance Immune System

(01:42:20) Supplements: Vitamin C, Vitamin D

(01:50:58) Echinacea, Zinc

(01:55:08) N-acetylcysteine (NAC), Decongestants

(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7294 no How to Build Immense Inner Strength | David Goggins https://www.hubermanlab.com/episode/david-goggins-how-to-build-immense-inner-strength In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness. He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic. This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue. It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential. Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) David Goggins (00:03:39) Sponsors: LMNT & Waking Up (00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD) (00:14:59) Writing & Learning, ADHD & Focus (00:20:35) Friction, Focus, “Conqueror’s Mindset” (00:25:16) Early Hardships, “Haunted” (00:30:48) Anger, Social Media; Growth & Challenges (00:34:41) Sponsor: AG1 (00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard” (00:42:39) Inspiration, Characters & Self Image (00:46:09) Willpower & Anterior Mid-Cingulate Cortex (00:53:23) Friction & the “Suck”, Willpower (00:59:14) Building Willpower, Brain & “No Days Off” Mentality  (01:09:54) Losing Weight, Challenge & Willpower (01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence (01:26:45) Relationships & Honest Conversations, People Pleasing (01:34:49) Self-Reflection & Empowerment (01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy (01:46:32) Feeling Lost, Self-Reflection & Individual Process (01:54:11) Challenges & Two Internal Voices, Misunderstood (01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills (02:07:04) Self-Reflection & Action, Distractions (02:15:27) Inner Dialogue; Failing Properly (02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards” (02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Jan 2024 09:00:00 -0000 How to Build Immense Inner Strength | David Goggins full 157 Scicomm Media In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness. He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic. This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue. It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential. Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) David Goggins (00:03:39) Sponsors: LMNT & Waking Up (00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD) (00:14:59) Writing & Learning, ADHD & Focus (00:20:35) Friction, Focus, “Conqueror’s Mindset” (00:25:16) Early Hardships, “Haunted” (00:30:48) Anger, Social Media; Growth & Challenges (00:34:41) Sponsor: AG1 (00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard” (00:42:39) Inspiration, Characters & Self Image (00:46:09) Willpower & Anterior Mid-Cingulate Cortex (00:53:23) Friction & the “Suck”, Willpower (00:59:14) Building Willpower, Brain & “No Days Off” Mentality  (01:09:54) Losing Weight, Challenge & Willpower (01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence (01:26:45) Relationships & Honest Conversations, People Pleasing (01:34:49) Self-Reflection & Empowerment (01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy (01:46:32) Feeling Lost, Self-Reflection & Individual Process (01:54:11) Challenges & Two Internal Voices, Misunderstood (01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills (02:07:04) Self-Reflection & Action, Distractions (02:15:27) Inner Dialogue; Failing Properly (02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards” (02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.

Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) David Goggins

(00:03:39) Sponsors: LMNT & Waking Up

(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

(00:14:59) Writing & Learning, ADHD & Focus

(00:20:35) Friction, Focus, “Conqueror’s Mindset”

(00:25:16) Early Hardships, “Haunted”

(00:30:48) Anger, Social Media; Growth & Challenges

(00:34:41) Sponsor: AG1

(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

(00:42:39) Inspiration, Characters & Self Image

(00:46:09) Willpower & Anterior Mid-Cingulate Cortex

(00:53:23) Friction & the “Suck”, Willpower

(00:59:14) Building Willpower, Brain & “No Days Off” Mentality 

(01:09:54) Losing Weight, Challenge & Willpower

(01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

(01:26:45) Relationships & Honest Conversations, People Pleasing

(01:34:49) Self-Reflection & Empowerment

(01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

(01:46:32) Feeling Lost, Self-Reflection & Individual Process

(01:54:11) Challenges & Two Internal Voices, Misunderstood

(01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills

(02:07:04) Self-Reflection & Action, Distractions

(02:15:27) Inner Dialogue; Failing Properly

(02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards”

(02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9201 yes AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More https://www.hubermanlab.com/episode/ama-14-2023-philanthropy-evening-routine-light-therapy-health-metrics-more Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps (00:00:00) Introduction (00:00:34) 2023 Scientific Research Contributions (00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings (00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep (00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light (00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly (00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep (00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy (00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage (00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being (00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength (01:00:54) Content on Children's Development: Future Plans and Current Resources (01:03:23) Conclusion & Thank You Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Sun, 31 Dec 2023 20:45:00 -0000 AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More bonus Scicomm Media Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023. If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here. Timestamps (00:00:00) Introduction (00:00:34) 2023 Scientific Research Contributions (00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings (00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep (00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light (00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly (00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep (00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy (00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage (00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being (00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength (01:00:54) Content on Children's Development: Future Plans and Current Resources (01:03:23) Conclusion & Thank You Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

Timestamps

(00:00:00) Introduction

(00:00:34) 2023 Scientific Research Contributions

(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

(00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy

(00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage

(00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

(00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength

(01:00:54) Content on Children's Development: Future Plans and Current Resources

(01:03:23) Conclusion & Thank You

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3910 no Protocols to Access Creative Energy and Process | Rick Rubin https://www.www.hubermanlab.com/episode/rick-rubin-protocols-to-access-creative-energy-and-process In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:02:00) Sponsors: LMNT & Waking Up (00:06:27) Tool: Coherence Breathing, Heart Rate Variability (00:09:32) Treading Water, Podcasts (00:11:45) Tool: Meditation Practices (00:15:43) Sunlight, Skin, Circadian Rhythm (00:20:00) Headphones, Natural Living, Diet (00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists (00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines (00:33:33) Sponsor: AG1 (00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment (00:40:43) Wrestling, Storytelling; Johnny Cash (00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation (00:56:36) Resistance; Business & Art (01:01:39) Source of Ideas; Internet & Information (01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome (01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing (01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity (01:25:21) Audience; Innovative Ideas (01:29:35) Alcohol, Confidence, Psychedelics (01:35:10) Creativity, Chaos & Organization; Shocking Experiences (01:42:13) News & False Stories; Playing, Wonder & Childhood (01:46:58) Ramones; Henry Rollins (01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons” (01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships (02:04:29) Book Recommendations; Ancestry & Creativity (02:07:41) Experiencing Music; Developing Albums (02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries (02:16:40) Podcasting & Conversation (02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Dec 2023 09:00:00 -0000 Protocols to Access Creative Energy and Process | Rick Rubin full 156 Scicomm Media 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. In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:02:00) Sponsors: LMNT & Waking Up (00:06:27) Tool: Coherence Breathing, Heart Rate Variability (00:09:32) Treading Water, Podcasts (00:11:45) Tool: Meditation Practices (00:15:43) Sunlight, Skin, Circadian Rhythm (00:20:00) Headphones, Natural Living, Diet (00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists (00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines (00:33:33) Sponsor: AG1 (00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment (00:40:43) Wrestling, Storytelling; Johnny Cash (00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation (00:56:36) Resistance; Business & Art (01:01:39) Source of Ideas; Internet & Information (01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome (01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing (01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity (01:25:21) Audience; Innovative Ideas (01:29:35) Alcohol, Confidence, Psychedelics (01:35:10) Creativity, Chaos & Organization; Shocking Experiences (01:42:13) News & False Stories; Playing, Wonder & Childhood (01:46:58) Ramones; Henry Rollins (01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons” (01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships (02:04:29) Book Recommendations; Ancestry & Creativity (02:07:41) Experiencing Music; Developing Albums (02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries (02:16:40) Podcasting & Conversation (02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Rick Rubin

(00:02:00) Sponsors: LMNT & Waking Up

(00:06:27) Tool: Coherence Breathing, Heart Rate Variability

(00:09:32) Treading Water, Podcasts

(00:11:45) Tool: Meditation Practices

(00:15:43) Sunlight, Skin, Circadian Rhythm

(00:20:00) Headphones, Natural Living, Diet

(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists

(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines

(00:33:33) Sponsor: AG1

(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment

(00:40:43) Wrestling, Storytelling; Johnny Cash

(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation

(00:56:36) Resistance; Business & Art

(01:01:39) Source of Ideas; Internet & Information

(01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome

(01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing

(01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity

(01:25:21) Audience; Innovative Ideas

(01:29:35) Alcohol, Confidence, Psychedelics

(01:35:10) Creativity, Chaos & Organization; Shocking Experiences

(01:42:13) News & False Stories; Playing, Wonder & Childhood

(01:46:58) Ramones; Henry Rollins

(01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons”

(01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships

(02:04:29) Book Recommendations; Ancestry & Creativity

(02:07:41) Experiencing Music; Developing Albums

(02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries

(02:16:40) Podcasting & Conversation

(02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8644 no How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig https://www.hubermanlab.com/episode/dr-robert-lustig-how-sugar-processed-foods-impact-your-health In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert Lustig (00:02:02) Sponsors: LMNT & Waking Up (00:06:41) Calories, Fiber (00:12:15) Calories, Protein & Fat, Trans Fats (00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods (00:26:43) Fructose, Mitochondria & Metabolic Health (00:31:54) Trans Fats; Food Industry & Language (00:33:55) Sponsor: AG1 (00:37:04) Glucose, Insulin, Muscle (00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer (00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation (01:00:51) Supporting the Gut Microbiome, Fasting (01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry (01:11:51) Processed Foods & Added Sugars (01:14:19) Sugars, High-Fructose Corn Syrup (01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health (01:30:04) Obesity, Diabetes, “Hidden” Sugars (01:34:57) Diet, Insulin & Sugars (01:38:20) Tools: NOVA Food Classification; Perfact Recommendations (01:43:46) Meat & Metabolic Health, Eggs, Fish (01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D (01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress (01:59:12) Food Industry, Big Pharma & Government; Statins (02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars (02:12:58) Real Food Movement, Public School Lunches & Processed Foods (02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress (02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain (02:34:32) Re-Engineering Ultra-Processed Food (02:38:45) Sugar & Addiction, Caffeine (02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma (02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance (03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco (03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods (03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels (03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars (03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Dec 2023 09:00:00 -0000 How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig full 155 Scicomm Media 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. In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert Lustig (00:02:02) Sponsors: LMNT & Waking Up (00:06:41) Calories, Fiber (00:12:15) Calories, Protein & Fat, Trans Fats (00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods (00:26:43) Fructose, Mitochondria & Metabolic Health (00:31:54) Trans Fats; Food Industry & Language (00:33:55) Sponsor: AG1 (00:37:04) Glucose, Insulin, Muscle (00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer (00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation (01:00:51) Supporting the Gut Microbiome, Fasting (01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry (01:11:51) Processed Foods & Added Sugars (01:14:19) Sugars, High-Fructose Corn Syrup (01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health (01:30:04) Obesity, Diabetes, “Hidden” Sugars (01:34:57) Diet, Insulin & Sugars (01:38:20) Tools: NOVA Food Classification; Perfact Recommendations (01:43:46) Meat & Metabolic Health, Eggs, Fish (01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D (01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress (01:59:12) Food Industry, Big Pharma & Government; Statins (02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars (02:12:58) Real Food Movement, Public School Lunches & Processed Foods (02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress (02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain (02:34:32) Re-Engineering Ultra-Processed Food (02:38:45) Sugar & Addiction, Caffeine (02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma (02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance (03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco (03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods (03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels (03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars (03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Robert Lustig

(00:02:02) Sponsors: LMNT & Waking Up

(00:06:41) Calories, Fiber

(00:12:15) Calories, Protein & Fat, Trans Fats

(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

(00:26:43) Fructose, Mitochondria & Metabolic Health

(00:31:54) Trans Fats; Food Industry & Language

(00:33:55) Sponsor: AG1

(00:37:04) Glucose, Insulin, Muscle

(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

(01:00:51) Supporting the Gut Microbiome, Fasting

(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

(01:11:51) Processed Foods & Added Sugars

(01:14:19) Sugars, High-Fructose Corn Syrup

(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health

(01:30:04) Obesity, Diabetes, “Hidden” Sugars

(01:34:57) Diet, Insulin & Sugars

(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations

(01:43:46) Meat & Metabolic Health, Eggs, Fish

(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D

(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress

(01:59:12) Food Industry, Big Pharma & Government; Statins

(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

(02:12:58) Real Food Movement, Public School Lunches & Processed Foods

(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

(02:34:32) Re-Engineering Ultra-Processed Food

(02:38:45) Sugar & Addiction, Caffeine

(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma

(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco

(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars

(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12247 no LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Chicago, Illinois. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Chicago Theatre. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age? (00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts? (00:10:17) How Does Hypnosis Therapy Work? (00:17:15) Psychedelics in Clinical Therapy (00:30:23) How Has Your Podcast Changed Your Life? (00:35:21) What Do You Feel Is the Next Big Thing in the Health Space? (00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off? (00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student (00:50:17) How Can We Transform the American Education System to Be More Effective? (00:54:06) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 13 Dec 2023 09:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre bonus Scicomm Media 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. Recently I had the pleasure of hosting a live event in Chicago, Illinois. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Chicago Theatre. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age? (00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts? (00:10:17) How Does Hypnosis Therapy Work? (00:17:15) Psychedelics in Clinical Therapy (00:30:23) How Has Your Podcast Changed Your Life? (00:35:21) What Do You Feel Is the Next Big Thing in the Health Space? (00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off? (00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student (00:50:17) How Can We Transform the American Education System to Be More Effective? (00:54:06) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Chicago, Illinois. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Chicago Theatre.

We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Introduction

(00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age?

(00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts?

(00:10:17) How Does Hypnosis Therapy Work?

(00:17:15) Psychedelics in Clinical Therapy

(00:30:23) How Has Your Podcast Changed Your Life?

(00:35:21) What Do You Feel Is the Next Big Thing in the Health Space?

(00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off?

(00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student

(00:50:17) How Can We Transform the American Education System to Be More Effective?

(00:54:06) Conclusion

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3283 no The Causes & Treatments for Autism | Dr. Karen Parker https://www.hubermanlab.com/episode/dr-karen-parker-the-causes-treatments-for-autism In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Karen Parker (00:01:30) Sponsors: LMNT & Waking Up (00:06:25) Autism, Frequency, Diagnosis (00:10:41) Early Interventions; Heritability & Autistic Traits (00:13:00) Autistic Spectrums; Studying Autism (00:21:29) Environment, Risk Factors & In Utero Development (00:28:01) Sponsor: AG1 (00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding (00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin (00:55:16) Oxytocin & Autism; Benefit & Risks (01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis (01:14:30) MDMA & Autism (01:17:05) Vasopressin, Social Interaction; Voles & Parenthood (01:27:07) Human Social Connection, Oxytocin Levels & Autism (01:33:45) Primate Model of Social Impairment (01:42:47) Preclinical Animal Models, Mouse & Primates (01:47:11) Primates, Biomarkers & Social Connection; Vasopressin (01:52:20) Vasopressin Levels & Autism, Children & In Utero (02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies (02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness (02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies (02:26:35) Gut Microbiome & Vasopressin; Scientific Funding (02:34:52) Vasopressin Pathways, Social Behavior, Autism (02:43:00) Vaccine Theory & Autism; Immunology (02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Dec 2023 09:00:00 -0000 The Causes & Treatments for Autism | Dr. Karen Parker full 154 Scicomm Media 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. In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Karen Parker (00:01:30) Sponsors: LMNT & Waking Up (00:06:25) Autism, Frequency, Diagnosis (00:10:41) Early Interventions; Heritability & Autistic Traits (00:13:00) Autistic Spectrums; Studying Autism (00:21:29) Environment, Risk Factors & In Utero Development (00:28:01) Sponsor: AG1 (00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding (00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin (00:55:16) Oxytocin & Autism; Benefit & Risks (01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis (01:14:30) MDMA & Autism (01:17:05) Vasopressin, Social Interaction; Voles & Parenthood (01:27:07) Human Social Connection, Oxytocin Levels & Autism (01:33:45) Primate Model of Social Impairment (01:42:47) Preclinical Animal Models, Mouse & Primates (01:47:11) Primates, Biomarkers & Social Connection; Vasopressin (01:52:20) Vasopressin Levels & Autism, Children & In Utero (02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies (02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness (02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies (02:26:35) Gut Microbiome & Vasopressin; Scientific Funding (02:34:52) Vasopressin Pathways, Social Behavior, Autism (02:43:00) Vaccine Theory & Autism; Immunology (02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Karen Parker

(00:01:30) Sponsors: LMNT & Waking Up

(00:06:25) Autism, Frequency, Diagnosis

(00:10:41) Early Interventions; Heritability & Autistic Traits

(00:13:00) Autistic Spectrums; Studying Autism

(00:21:29) Environment, Risk Factors & In Utero Development

(00:28:01) Sponsor: AG1

(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding

(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin

(00:55:16) Oxytocin & Autism; Benefit & Risks

(01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis

(01:14:30) MDMA & Autism

(01:17:05) Vasopressin, Social Interaction; Voles & Parenthood

(01:27:07) Human Social Connection, Oxytocin Levels & Autism

(01:33:45) Primate Model of Social Impairment

(01:42:47) Preclinical Animal Models, Mouse & Primates

(01:47:11) Primates, Biomarkers & Social Connection; Vasopressin

(01:52:20) Vasopressin Levels & Autism, Children & In Utero

(02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies

(02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness

(02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies

(02:26:35) Gut Microbiome & Vasopressin; Scientific Funding

(02:34:52) Vasopressin Pathways, Social Behavior, Autism

(02:43:00) Vaccine Theory & Autism; Immunology

(02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10279 no A Process for Finding & Achieving Your Unique Purpose | Robert Greene https://www.hubermanlab.com/episode/robert-greene-a-process-for-finding-achieving-your-unique-purpose In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Robert Greene (00:02:15) Sponsors: LMNT & Waking Up (00:05:56) Mastery (The Book), Purpose (00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement (00:18:00) Early Interests, Delight & Discovery (00:22:50) Love vs. Hate Experiences & Learning (00:28:25) Self-Awareness, Frustration, Excitation (00:30:51) Sponsor: AG1 (00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time (00:43:57) Power & Relationships; Purpose & Mastery (00:55:51) Seduction, Vulnerability, Childhood (01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection (01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice (01:29:45) Outrage, Control, “Art of Ignore” (01:33:50) Masculinity & Femininity (01:42:16) Picking Role Models; Purpose & Mentor Relationship (01:51:07) “Alive” Thinking; Anxiety & Creativity (01:58:55) Convergent Interests & Romantic Relationships (02:07:19) Self-Awareness, Core Values & Romantic Relationships (02:15:27) Non-Verbal Communication & Relationships (02:24:58) Eyes, Voice, Intuition & Seduction (02:28:38) Virtual World, Social Skills, Non-Verbal Communication (02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance (02:41:43) Human Brain, Plasticity (02:45:18) Stroke & Near-Death Experiences, Self, Time (02:55:49) Appreciation & Near-Death Experience, Urgency (03:01:36) “Death Ground” & Urgency (03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Dec 2023 09:00:00 -0000 A Process for Finding & Achieving Your Unique Purpose | Robert Greene full 153 Scicomm Media 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. In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Robert Greene (00:02:15) Sponsors: LMNT & Waking Up (00:05:56) Mastery (The Book), Purpose (00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement (00:18:00) Early Interests, Delight & Discovery (00:22:50) Love vs. Hate Experiences & Learning (00:28:25) Self-Awareness, Frustration, Excitation (00:30:51) Sponsor: AG1 (00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time (00:43:57) Power & Relationships; Purpose & Mastery (00:55:51) Seduction, Vulnerability, Childhood (01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection (01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice (01:29:45) Outrage, Control, “Art of Ignore” (01:33:50) Masculinity & Femininity (01:42:16) Picking Role Models; Purpose & Mentor Relationship (01:51:07) “Alive” Thinking; Anxiety & Creativity (01:58:55) Convergent Interests & Romantic Relationships (02:07:19) Self-Awareness, Core Values & Romantic Relationships (02:15:27) Non-Verbal Communication & Relationships (02:24:58) Eyes, Voice, Intuition & Seduction (02:28:38) Virtual World, Social Skills, Non-Verbal Communication (02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance (02:41:43) Human Brain, Plasticity (02:45:18) Stroke & Near-Death Experiences, Self, Time (02:55:49) Appreciation & Near-Death Experience, Urgency (03:01:36) “Death Ground” & Urgency (03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Robert Greene

(00:02:15) Sponsors: LMNT & Waking Up

(00:05:56) Mastery (The Book), Purpose

(00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement

(00:18:00) Early Interests, Delight & Discovery

(00:22:50) Love vs. Hate Experiences & Learning

(00:28:25) Self-Awareness, Frustration, Excitation

(00:30:51) Sponsor: AG1

(00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time

(00:43:57) Power & Relationships; Purpose & Mastery

(00:55:51) Seduction, Vulnerability, Childhood

(01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection

(01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice

(01:29:45) Outrage, Control, “Art of Ignore”

(01:33:50) Masculinity & Femininity

(01:42:16) Picking Role Models; Purpose & Mentor Relationship

(01:51:07) “Alive” Thinking; Anxiety & Creativity

(01:58:55) Convergent Interests & Romantic Relationships

(02:07:19) Self-Awareness, Core Values & Romantic Relationships

(02:15:27) Non-Verbal Communication & Relationships

(02:24:58) Eyes, Voice, Intuition & Seduction

(02:28:38) Virtual World, Social Skills, Non-Verbal Communication

(02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance

(02:41:43) Human Brain, Plasticity

(02:45:18) Stroke & Near-Death Experiences, Self, Time

(02:55:49) Appreciation & Near-Death Experience, Urgency

(03:01:36) “Death Ground” & Urgency

(03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11226 no AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors https://www.hubermanlab.com/episode/ama-13-winter-months-sickness-wim-hof-breathing-stressors Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Does Cold Weather Make You Sick? (00:21:58) Huberman Lab Premium In the full AMA episode, we discuss: Wim Hof Breathing and Sickness Articles Association of oral breathing with dental malocclusions and general health in children Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 30 Nov 2023 13:00:00 -0000 AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors bonus Scicomm Media Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Does Cold Weather Make You Sick? (00:21:58) Huberman Lab Premium In the full AMA episode, we discuss: Wim Hof Breathing and Sickness Articles Association of oral breathing with dental malocclusions and general health in children Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

Timestamps

(00:00:00) Introduction

(00:01:46) Does Cold Weather Make You Sick?

(00:21:58) Huberman Lab Premium

In the full AMA episode, we discuss:

  • Wim Hof Breathing and Sickness

Articles


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1457 no How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant https://www.hubermanlab.com/episode/dr-adam-grant-how-to-unlock-your-potential-motivation-unique-abilities In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Adam Grant (00:01:53) Sponsors: LMNT & Waking Up (00:05:56) Procrastination & Emotion; Curiosity (00:14:06) Creativity & Procrastination; Motivation (00:20:48) Intrinsic Motivation & Curiosity (00:27:59) Tool: Tasks & Sense of Purpose (00:29:34) Sponsor: AG1 (00:32:34) Extrinsic Rewards, Choice; Social Media (00:42:24) Tool: “Quiet Time” Protocol, Chronotypes (00:49:20) Tool: Creativity: Mornings, Movement, Stillness (00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice (01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs (01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation (01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference (01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals (01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas (01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait (01:45:36) Helping Others, Synthesizing Information (01:50:24) Modes of Thinking, Blind Spots & Assumptions (01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media (02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence (02:12:49) Realizing Potential: Motivation, Opportunity & Process (02:21:53) Skills to Realize Potential, Perfectionism (02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget” (02:31:56) Future Projects, Complex Issues & Challenging Ideas (02:40:10) Artistic Hobbies, Magicians (02:45:55) Science Communication, Interest & Self-Relevance (02:52:16) Languishing, Descriptive Language & Emotions (03:00:09) Tool: Nurture Potential in Children, “Coach Effect” (03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Nov 2023 09:00:00 -0000 How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant full 152 Scicomm Media In this episode, my guest is 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. In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Adam Grant (00:01:53) Sponsors: LMNT & Waking Up (00:05:56) Procrastination & Emotion; Curiosity (00:14:06) Creativity & Procrastination; Motivation (00:20:48) Intrinsic Motivation & Curiosity (00:27:59) Tool: Tasks & Sense of Purpose (00:29:34) Sponsor: AG1 (00:32:34) Extrinsic Rewards, Choice; Social Media (00:42:24) Tool: “Quiet Time” Protocol, Chronotypes (00:49:20) Tool: Creativity: Mornings, Movement, Stillness (00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice (01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs (01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation (01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference (01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals (01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas (01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait (01:45:36) Helping Others, Synthesizing Information (01:50:24) Modes of Thinking, Blind Spots & Assumptions (01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media (02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence (02:12:49) Realizing Potential: Motivation, Opportunity & Process (02:21:53) Skills to Realize Potential, Perfectionism (02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget” (02:31:56) Future Projects, Complex Issues & Challenging Ideas (02:40:10) Artistic Hobbies, Magicians (02:45:55) Science Communication, Interest & Self-Relevance (02:52:16) Languishing, Descriptive Language & Emotions (03:00:09) Tool: Nurture Potential in Children, “Coach Effect” (03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Adam Grant

(00:01:53) Sponsors: LMNT & Waking Up

(00:05:56) Procrastination & Emotion; Curiosity

(00:14:06) Creativity & Procrastination; Motivation

(00:20:48) Intrinsic Motivation & Curiosity

(00:27:59) Tool: Tasks & Sense of Purpose

(00:29:34) Sponsor: AG1

(00:32:34) Extrinsic Rewards, Choice; Social Media

(00:42:24) Tool: “Quiet Time” Protocol, Chronotypes

(00:49:20) Tool: Creativity: Mornings, Movement, Stillness

(00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice

(01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs

(01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation

(01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference

(01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals

(01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas

(01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait

(01:45:36) Helping Others, Synthesizing Information

(01:50:24) Modes of Thinking, Blind Spots & Assumptions

(01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media

(02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence

(02:12:49) Realizing Potential: Motivation, Opportunity & Process

(02:21:53) Skills to Realize Potential, Perfectionism

(02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget”

(02:31:56) Future Projects, Complex Issues & Challenging Ideas

(02:40:10) Artistic Hobbies, Magicians

(02:45:55) Science Communication, Interest & Self-Relevance

(02:52:16) Languishing, Descriptive Language & Emotions

(03:00:09) Tool: Nurture Potential in Children, “Coach Effect”

(03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11263 no A Science-Supported Journaling Protocol to Improve Mental & Physical Health https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Journaling Protocol for Mental & Physical Health (00:03:022) Sponsors: LMNT & Waking Up (00:07:16) Journaling & Confronting Traumatic Events (00:11:25) Tool: Expressive Writing (00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling (00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition (00:24:38) Low Expressors vs. High Expressors (00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing (00:35:02) Tool: Writing Session Tips (00:38:20) Sponsor: AG1 (00:41:02) Positive Mental & Physical Benefits (00:46:45) Expressive Writing & Immune Function; Brain-Body Connection  (00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures (01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling (01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma (01:15:32) Honesty, Brain Activity & Narratives (01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty (01:26:41) Expressive Writing Protocol & Benefits (01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Nov 2023 09:00:00 -0000 A Science-Supported Journaling Protocol to Improve Mental & Physical Health full 151 Scicomm Media In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Journaling Protocol for Mental & Physical Health (00:03:022) Sponsors: LMNT & Waking Up (00:07:16) Journaling & Confronting Traumatic Events (00:11:25) Tool: Expressive Writing (00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling (00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition (00:24:38) Low Expressors vs. High Expressors (00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing (00:35:02) Tool: Writing Session Tips (00:38:20) Sponsor: AG1 (00:41:02) Positive Mental & Physical Benefits (00:46:45) Expressive Writing & Immune Function; Brain-Body Connection  (00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures (01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling (01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma (01:15:32) Honesty, Brain Activity & Narratives (01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty (01:26:41) Expressive Writing Protocol & Benefits (01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Journaling Protocol for Mental & Physical Health

(00:03:022) Sponsors: LMNT & Waking Up

(00:07:16) Journaling & Confronting Traumatic Events

(00:11:25) Tool: Expressive Writing

(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling

(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition

(00:24:38) Low Expressors vs. High Expressors

(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing

(00:35:02) Tool: Writing Session Tips

(00:38:20) Sponsor: AG1

(00:41:02) Positive Mental & Physical Benefits

(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection 

(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures

(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling

(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma

(01:15:32) Honesty, Brain Activity & Narratives

(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty

(01:26:41) Expressive Writing Protocol & Benefits

(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5629 no LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto https://www.hubermanlab.com/events Recently I had the pleasure of hosting a live event in Toronto, Ontario. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Meridian Hall. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti? (00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices (00:12:46) Understanding and Fostering Sudden Inspiration in the Brain (00:16:36) How Can Canadians Fight the Season Depression? (00:22:45) How Do You Increase Neuroplasticity After 30? (00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home? (00:33:02) What Does Your Morning Meditation Consist Of? (00:38:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 15 Nov 2023 09:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto bonus Scicomm Media Recently I had the pleasure of hosting a live event in Toronto, ON. Recently I had the pleasure of hosting a live event in Toronto, Ontario. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Meridian Hall. We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Introduction (00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti? (00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices (00:12:46) Understanding and Fostering Sudden Inspiration in the Brain (00:16:36) How Can Canadians Fight the Season Depression? (00:22:45) How Do You Increase Neuroplasticity After 30? (00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home? (00:33:02) What Does Your Morning Meditation Consist Of? (00:38:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Toronto, Ontario. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Meridian Hall.

We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Introduction

(00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti?

(00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices

(00:12:46) Understanding and Fostering Sudden Inspiration in the Brain

(00:16:36) How Can Canadians Fight the Season Depression?

(00:22:45) How Do You Increase Neuroplasticity After 30?

(00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home?

(00:33:02) What Does Your Morning Meditation Consist Of?

(00:38:05) Conclusion

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2347 no Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford https://www.hubermanlab.com/episode/dr-natalie-crawford-female-hormone-health-fertility-vitality In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Natalie Crawford (00:01:52) Sponsors: LMNT & Waking Up (00:04:59) Female Puberty & Growth Characteristics, Height (00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF) (00:17:31) Endocrine Disruptors, Fetal Development (00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers (00:25:13) Breast Milk vs. Formula & Fertility (00:26:04) Menstruation Cycle & Hormones, Timing (00:33:47) Sponsor: AG1 (00:35:59) Estrogen, Progesterone & Menstrual Cycle (00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility (00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes (00:46:11) Period & Pregnancy, Conception Window (00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz (00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF (00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol  (01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility (01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS) (01:19:39) Blood Clotting & Birth Control Pill; Health Screening  (01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound (01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening (01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality (01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates (01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy (01:55:01) Hormones, Egg Freezing & IVF (02:00:42) Three-Parent IVF, Mitochondrial DNA (02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent (02:14:29) Autism, Developmental Disorders, IVF Babies, Age  (02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat (02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage (02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10 (02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin (02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation (02:57:56) INVOcell (03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation (03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking (03:15:10) Menopause (03:19:47) Hormone Replacement Therapy & Menopause (03:22:25) Early-signs of Menopause (03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Nov 2023 09:00:00 -0000 Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford full 150 Scicomm Media In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology (OB/GYN), fertility and reproductive health and host of the “As a Woman” podcast. In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Natalie Crawford (00:01:52) Sponsors: LMNT & Waking Up (00:04:59) Female Puberty & Growth Characteristics, Height (00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF) (00:17:31) Endocrine Disruptors, Fetal Development (00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers (00:25:13) Breast Milk vs. Formula & Fertility (00:26:04) Menstruation Cycle & Hormones, Timing (00:33:47) Sponsor: AG1 (00:35:59) Estrogen, Progesterone & Menstrual Cycle (00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility (00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes (00:46:11) Period & Pregnancy, Conception Window (00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz (00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF (00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol  (01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility (01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS) (01:19:39) Blood Clotting & Birth Control Pill; Health Screening  (01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound (01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening (01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality (01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates (01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy (01:55:01) Hormones, Egg Freezing & IVF (02:00:42) Three-Parent IVF, Mitochondrial DNA (02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent (02:14:29) Autism, Developmental Disorders, IVF Babies, Age  (02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat (02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage (02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10 (02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin (02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation (02:57:56) INVOcell (03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation (03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking (03:15:10) Menopause (03:19:47) Hormone Replacement Therapy & Menopause (03:22:25) Early-signs of Menopause (03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Natalie Crawford

(00:01:52) Sponsors: LMNT & Waking Up

(00:04:59) Female Puberty & Growth Characteristics, Height

(00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF)

(00:17:31) Endocrine Disruptors, Fetal Development

(00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers

(00:25:13) Breast Milk vs. Formula & Fertility

(00:26:04) Menstruation Cycle & Hormones, Timing

(00:33:47) Sponsor: AG1

(00:35:59) Estrogen, Progesterone & Menstrual Cycle

(00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility

(00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes

(00:46:11) Period & Pregnancy, Conception Window

(00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz

(00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF

(00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol 

(01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility

(01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS)

(01:19:39) Blood Clotting & Birth Control Pill; Health Screening 

(01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound

(01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening

(01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality

(01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates

(01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy

(01:55:01) Hormones, Egg Freezing & IVF

(02:00:42) Three-Parent IVF, Mitochondrial DNA

(02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent

(02:14:29) Autism, Developmental Disorders, IVF Babies, Age 

(02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat

(02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage

(02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10

(02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin

(02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation

(02:57:56) INVOcell

(03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation

(03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking

(03:15:10) Menopause

(03:19:47) Hormone Replacement Therapy & Menopause

(03:22:25) Early-signs of Menopause

(03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12230 no Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg https://www.hubermanlab.com/episode/dr-michael-eisenberg-improving-male-sexual-health-function-fertility In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Michael Eisenberg (00:02:05) Sponsors: LMNT & Waking Up (00:04:20) Sperm Quality, Geographic & Environmental Factors  (00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat (00:19:26) Testosterone, Age, Obesity (00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG (00:35:56) Sponsor: AG1 (00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol (00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis (00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone (00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone (00:55:39) Exogenous Testosterone Therapy & Cancer (00:59:57) Sexual & Urinary Health, Nighttime Urination (01:03:12) Sleep & Semen Quality; Overall Health (01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking (01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk (01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis) (01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes (01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health (01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation (01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination (01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty (02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome (02:16:11) Clomiphene, Testosterone & Estrogen Signaling (02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen (02:24:15) Varicocele; Peyronie’s Disease (02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis (02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Nov 2023 09:00:00 -0000 Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg full 149 Scicomm Media In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Michael Eisenberg (00:02:05) Sponsors: LMNT & Waking Up (00:04:20) Sperm Quality, Geographic & Environmental Factors  (00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat (00:19:26) Testosterone, Age, Obesity (00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG (00:35:56) Sponsor: AG1 (00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol (00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis (00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone (00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone (00:55:39) Exogenous Testosterone Therapy & Cancer (00:59:57) Sexual & Urinary Health, Nighttime Urination (01:03:12) Sleep & Semen Quality; Overall Health (01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking (01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk (01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis) (01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes (01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health (01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation (01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination (01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty (02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome (02:16:11) Clomiphene, Testosterone & Estrogen Signaling (02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen (02:24:15) Varicocele; Peyronie’s Disease (02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis (02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Michael Eisenberg

(00:02:05) Sponsors: LMNT & Waking Up

(00:04:20) Sperm Quality, Geographic & Environmental Factors 

(00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat

(00:19:26) Testosterone, Age, Obesity

(00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG

(00:35:56) Sponsor: AG1

(00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol

(00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis

(00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone

(00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone

(00:55:39) Exogenous Testosterone Therapy & Cancer

(00:59:57) Sexual & Urinary Health, Nighttime Urination

(01:03:12) Sleep & Semen Quality; Overall Health

(01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking

(01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk

(01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis)

(01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes

(01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health

(01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation

(01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination

(01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty

(02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome

(02:16:11) Clomiphene, Testosterone & Estrogen Signaling

(02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen

(02:24:15) Varicocele; Peyronie’s Disease

(02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis

(02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9248 no AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory https://www.hubermanlab.com/ama-12-thoughts-on-longevity-supplements-how-to-improve-memory Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Resveratrol and Longevity Supplements (00:26:49) Huberman Lab Premium In the full AMA episode, we discuss: What Is Working Memory and How to Improve It Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Tue, 31 Oct 2023 18:08:58 -0000 AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory bonus Scicomm Media Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. If you're an existing Premium member, you can login to access the full episode. If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Timestamps (00:00:00) Introduction (00:01:46) Resveratrol and Longevity Supplements (00:26:49) Huberman Lab Premium In the full AMA episode, we discuss: What Is Working Memory and How to Improve It Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

Timestamps

(00:00:00) Introduction

(00:01:46) Resveratrol and Longevity Supplements

(00:26:49) Huberman Lab Premium

In the full AMA episode, we discuss:

  • What Is Working Memory and How to Improve It


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1747 no Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health https://www.hubermanlab.com/episode/mental-health-toolkit-tools-to-bolster-your-mood-mental-health In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mood & Mental Health Toolkit (00:03:27) Sponsors: LMNT & Waking Up (00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health (00:13:58) Pillar #1: Sleep & Sleep Routine (00:18:00) Pillar #2: Light, Sunlight (00:24:38) Tool: Nighttime Environment & Darkness (00:28:33) Pillar #3: Movement; Pillar #4: Nutrition (00:31:30) Sponsor: AG1 (00:34:51) Pillar #5: Social Connection (00:40:00) Pillar #6: Stress Control; Physiological Sigh (00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure (00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion (00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity (01:07:26) Tool: Emotional Granularity (01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh (01:23:49) Tool: Unconscious Mind (01:26:54) Tool: Self-Concept, Self-Narrative Exercise (01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States (01:42:52) Tool: Journaling; Generative Drive (01:52:43) Tool: Processing Trauma (02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Oct 2023 08:00:00 -0000 Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health full 148 Scicomm Media In this episode, I provide science-based tools and protocols to improve mood and mental health. In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mood & Mental Health Toolkit (00:03:27) Sponsors: LMNT & Waking Up (00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health (00:13:58) Pillar #1: Sleep & Sleep Routine (00:18:00) Pillar #2: Light, Sunlight (00:24:38) Tool: Nighttime Environment & Darkness (00:28:33) Pillar #3: Movement; Pillar #4: Nutrition (00:31:30) Sponsor: AG1 (00:34:51) Pillar #5: Social Connection (00:40:00) Pillar #6: Stress Control; Physiological Sigh (00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure (00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion (00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity (01:07:26) Tool: Emotional Granularity (01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh (01:23:49) Tool: Unconscious Mind (01:26:54) Tool: Self-Concept, Self-Narrative Exercise (01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States (01:42:52) Tool: Journaling; Generative Drive (01:52:43) Tool: Processing Trauma (02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Mood & Mental Health Toolkit

(00:03:27) Sponsors: LMNT & Waking Up

(00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health

(00:13:58) Pillar #1: Sleep & Sleep Routine

(00:18:00) Pillar #2: Light, Sunlight

(00:24:38) Tool: Nighttime Environment & Darkness

(00:28:33) Pillar #3: Movement; Pillar #4: Nutrition

(00:31:30) Sponsor: AG1

(00:34:51) Pillar #5: Social Connection

(00:40:00) Pillar #6: Stress Control; Physiological Sigh

(00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure

(00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion

(00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity

(01:07:26) Tool: Emotional Granularity

(01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh

(01:23:49) Tool: Unconscious Mind

(01:26:54) Tool: Self-Concept, Self-Narrative Exercise

(01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States

(01:42:52) Tool: Journaling; Generative Drive

(01:52:43) Tool: Processing Trauma

(02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7026 no Curing All Human Diseases & the Future of Health & Technology | Mark Zuckerberg & Dr. Priscilla Chan https://www.hubermanlab.com/episode/mark-zuckerberg-dr-priscilla-chan-curing-all-human-diseases-future-of-health-technology In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mark Zuckerberg & Dr. Priscilla Chan (00:02:31) Sponsors: LMNT & Waking Up (00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research (00:08:51) Innovation & Discovery, Science & Engineering (00:12:53) Funding, Building Tools & Imaging (00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells (00:21:59) Single Cell Methods & Disease; CELLxGENE Tool  (00:26:30) Sponsor: AG1 (00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration (00:35:14) Large Language Models (LLMs), In Silico Experiments (00:42:11) CZI Biohubs, Chicago, New York (00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases (00:57:23) Optimism; Children & Families (01:07:25) Technology & Health, Positive & Negative Interactions (01:13:17) Algorithms, Clickbait News, Individual Experience (01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience (01:24:51) Time, Usage & Technology, Parental Tools (01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses (01:36:09) Physical Exercise & Virtual Product Development (01:44:19) Virtual Futures for Creativity & Social Interactions (01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks (02:00:20) Visual System & Smart Glasses, Augmented Reality (02:06:42) AI Assistants & Creators, Identity Protection (02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Oct 2023 08:00:00 -0000 Curing All Human Diseases & the Future of Health & Technology | Mark Zuckerberg & Dr. Priscilla Chan full 147 Scicomm Media 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). In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mark Zuckerberg & Dr. Priscilla Chan (00:02:31) Sponsors: LMNT & Waking Up (00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research (00:08:51) Innovation & Discovery, Science & Engineering (00:12:53) Funding, Building Tools & Imaging (00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells (00:21:59) Single Cell Methods & Disease; CELLxGENE Tool  (00:26:30) Sponsor: AG1 (00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration (00:35:14) Large Language Models (LLMs), In Silico Experiments (00:42:11) CZI Biohubs, Chicago, New York (00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases (00:57:23) Optimism; Children & Families (01:07:25) Technology & Health, Positive & Negative Interactions (01:13:17) Algorithms, Clickbait News, Individual Experience (01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience (01:24:51) Time, Usage & Technology, Parental Tools (01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses (01:36:09) Physical Exercise & Virtual Product Development (01:44:19) Virtual Futures for Creativity & Social Interactions (01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks (02:00:20) Visual System & Smart Glasses, Augmented Reality (02:06:42) AI Assistants & Creators, Identity Protection (02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Mark Zuckerberg & Dr. Priscilla Chan

(00:02:31) Sponsors: LMNT & Waking Up

(00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research

(00:08:51) Innovation & Discovery, Science & Engineering

(00:12:53) Funding, Building Tools & Imaging

(00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells

(00:21:59) Single Cell Methods & Disease; CELLxGENE Tool 

(00:26:30) Sponsor: AG1

(00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration

(00:35:14) Large Language Models (LLMs), In Silico Experiments

(00:42:11) CZI Biohubs, Chicago, New York

(00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases

(00:57:23) Optimism; Children & Families

(01:07:25) Technology & Health, Positive & Negative Interactions

(01:13:17) Algorithms, Clickbait News, Individual Experience

(01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience

(01:24:51) Time, Usage & Technology, Parental Tools

(01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses

(01:36:09) Physical Exercise & Virtual Product Development

(01:44:19) Virtual Futures for Creativity & Social Interactions

(01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks

(02:00:20) Visual System & Smart Glasses, Augmented Reality

(02:06:42) AI Assistants & Creators, Identity Protection

(02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7919 no How to Understand Emotions | Dr. Lisa Feldman Barrett https://www.hubermanlab.com/episode/dr-lisa-feldman-barrett-how-to-understand-emotions In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Lisa Feldman Barrett (00:03:18) Sponsors: LMNT & Waking Up (00:05:46) Core Components of Emotions (00:10:42) Facial Movement & Interpretation, Emotion (00:19:33) Facial Expressions & Emotion, Individualization (00:31:03) Emotion Categories, Culture & Child Development (00:37:10) Sponsor: AG1 (00:37:50) Legal System, ‘Universal’ Emotions & Caution (00:41:07) Language Descriptions, Differences & Emotion (00:48:18) Questions & Assumptions; Language, Emotions & Nervous System (00:53:40) Brain, Uncertainty & Categories (01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries” (01:14:45) Emotional Granularity, Library Analogy (01:19:40) Brain & Compression, Planning (01:29:04) Labels & Generalization (01:34:29) Movement, Sensation, Prediction & Learning (01:42:44) Feelings of Discomfort & Action (01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect” (02:01:18) Tool: Experience Dimensions & Attention; Individualization (02:08:36) Affect, Allostasis & Body Budget Analogy (02:15:41) Depression, “Emotional Flu” (02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs (02:27:40) Relationships: Savings or Taxes, Kindness (02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Oct 2023 08:00:00 -0000 How to Understand Emotions | Dr. Lisa Feldman Barrett full 146 Scicomm Media 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. In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Lisa Feldman Barrett (00:03:18) Sponsors: LMNT & Waking Up (00:05:46) Core Components of Emotions (00:10:42) Facial Movement & Interpretation, Emotion (00:19:33) Facial Expressions & Emotion, Individualization (00:31:03) Emotion Categories, Culture & Child Development (00:37:10) Sponsor: AG1 (00:37:50) Legal System, ‘Universal’ Emotions & Caution (00:41:07) Language Descriptions, Differences & Emotion (00:48:18) Questions & Assumptions; Language, Emotions & Nervous System (00:53:40) Brain, Uncertainty & Categories (01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries” (01:14:45) Emotional Granularity, Library Analogy (01:19:40) Brain & Compression, Planning (01:29:04) Labels & Generalization (01:34:29) Movement, Sensation, Prediction & Learning (01:42:44) Feelings of Discomfort & Action (01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect” (02:01:18) Tool: Experience Dimensions & Attention; Individualization (02:08:36) Affect, Allostasis & Body Budget Analogy (02:15:41) Depression, “Emotional Flu” (02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs (02:27:40) Relationships: Savings or Taxes, Kindness (02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Lisa Feldman Barrett

(00:03:18) Sponsors: LMNT & Waking Up

(00:05:46) Core Components of Emotions

(00:10:42) Facial Movement & Interpretation, Emotion

(00:19:33) Facial Expressions & Emotion, Individualization

(00:31:03) Emotion Categories, Culture & Child Development

(00:37:10) Sponsor: AG1

(00:37:50) Legal System, ‘Universal’ Emotions & Caution

(00:41:07) Language Descriptions, Differences & Emotion

(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System

(00:53:40) Brain, Uncertainty & Categories

(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”

(01:14:45) Emotional Granularity, Library Analogy

(01:19:40) Brain & Compression, Planning

(01:29:04) Labels & Generalization

(01:34:29) Movement, Sensation, Prediction & Learning

(01:42:44) Feelings of Discomfort & Action

(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”

(02:01:18) Tool: Experience Dimensions & Attention; Individualization

(02:08:36) Affect, Allostasis & Body Budget Analogy

(02:15:41) Depression, “Emotional Flu”

(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs

(02:27:40) Relationships: Savings or Taxes, Kindness

(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9395 no How to Increase Your Willpower & Tenacity https://www.hubermanlab.com/episode/how-to-increase-your-willpower-and-tenacity In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tenacity & Willpower (00:01:36) Sponsors: LMNT & Waking Up (00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation  (00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy  (00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress  (00:28:31) Sponsor: AG1 (00:28:58) Willpower as a Limited Resource (Theory) (00:35:36) Willpower & Glucose, Brain Energetics (00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges (00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers (01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication  (01:14:54) Allostasis, Anterior Midcingulate Cortex Function (01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity (01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise (01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower (01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live (01:57:23) Tool: Rewards & Improving Tenacity/Willpower (02:01:07) Tenacity & Willpower Recap (02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Oct 2023 08:00:00 -0000 How to Increase Your Willpower & Tenacity full 145 Scicomm Media 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. In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tenacity & Willpower (00:01:36) Sponsors: LMNT & Waking Up (00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation  (00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy  (00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress  (00:28:31) Sponsor: AG1 (00:28:58) Willpower as a Limited Resource (Theory) (00:35:36) Willpower & Glucose, Brain Energetics (00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges (00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers (01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication  (01:14:54) Allostasis, Anterior Midcingulate Cortex Function (01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity (01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise (01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower (01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live (01:57:23) Tool: Rewards & Improving Tenacity/Willpower (02:01:07) Tenacity & Willpower Recap (02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Tenacity & Willpower

(00:01:36) Sponsors: LMNT & Waking Up

(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 

(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy 

(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 

(00:28:31) Sponsor: AG1

(00:28:58) Willpower as a Limited Resource (Theory)

(00:35:36) Willpower & Glucose, Brain Energetics

(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges

(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication 

(01:14:54) Allostasis, Anterior Midcingulate Cortex Function

(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise

(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower

(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live

(01:57:23) Tool: Rewards & Improving Tenacity/Willpower

(02:01:07) Tenacity & Willpower Recap

(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7530 no How to Succeed at Hard Conversations | Chris Voss https://www.hubermanlab.com/episode/chris-voss-how-to-succeed-at-hard-conversations In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Chris Voss (00:02:34) Sponsors: LMNT & Waking Up (00:04:59) Negotiation Mindset, Playfulness (00:11:41) Calm Voice, Emotional Shift, Music (00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing (00:28:38) Generosity (00:33:06) Sponsor: AG1 (00:33:44) Hostile Negotiations, Internal Collaboration (00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip” (00:48:15) Urgency, Cons, Asking Questions (00:54:46) Negotiations, Fair Questions, Exhausting Adversaries (01:02:18) “Vision Drives Decision”, Human Nature & Investigation (01:07:47) Lying & Body, “Gut Sense” (01:15:42) Face-to-Face Negotiation, “738” & Affective Cues  (01:20:39) Online/Text Communication; “Straight Shooters” (01:26:47) Break-ups (Romantic & Professional), Firing, Resilience (01:32:16) Ego Depletion, Negotiation Outcomes (01:37:35) Readiness & “Small Space Practice”, Labeling (01:45:17) Venting, Emotions & Listening; Meditation & Spirituality (01:51:41) Physical Fitness, Self-Care (01:57:01) Long Negotiations & Recharging (02:02:40) Hostages, Humanization & Names (02:08:50) Tactical Empathy, Compassion (02:15:27) Tool: Mirroring Technique (02:22:20) Tool: Proactive Listening (02:29:48) Family Members & Negotiations (02:35:21) Self Restoration, Humor  (02:39:01) Fireside, Communication Courses; Rapport; Writing Projects (02:47:45) “Sounds Like…” Perspective (02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Oct 2023 08:00:00 -0000 How to Succeed at Hard Conversations | Chris Voss full 144 Scicomm Media 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. In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Chris Voss (00:02:34) Sponsors: LMNT & Waking Up (00:04:59) Negotiation Mindset, Playfulness (00:11:41) Calm Voice, Emotional Shift, Music (00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing (00:28:38) Generosity (00:33:06) Sponsor: AG1 (00:33:44) Hostile Negotiations, Internal Collaboration (00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip” (00:48:15) Urgency, Cons, Asking Questions (00:54:46) Negotiations, Fair Questions, Exhausting Adversaries (01:02:18) “Vision Drives Decision”, Human Nature & Investigation (01:07:47) Lying & Body, “Gut Sense” (01:15:42) Face-to-Face Negotiation, “738” & Affective Cues  (01:20:39) Online/Text Communication; “Straight Shooters” (01:26:47) Break-ups (Romantic & Professional), Firing, Resilience (01:32:16) Ego Depletion, Negotiation Outcomes (01:37:35) Readiness & “Small Space Practice”, Labeling (01:45:17) Venting, Emotions & Listening; Meditation & Spirituality (01:51:41) Physical Fitness, Self-Care (01:57:01) Long Negotiations & Recharging (02:02:40) Hostages, Humanization & Names (02:08:50) Tactical Empathy, Compassion (02:15:27) Tool: Mirroring Technique (02:22:20) Tool: Proactive Listening (02:29:48) Family Members & Negotiations (02:35:21) Self Restoration, Humor  (02:39:01) Fireside, Communication Courses; Rapport; Writing Projects (02:47:45) “Sounds Like…” Perspective (02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Chris Voss

(00:02:34) Sponsors: LMNT & Waking Up

(00:04:59) Negotiation Mindset, Playfulness

(00:11:41) Calm Voice, Emotional Shift, Music

(00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing

(00:28:38) Generosity

(00:33:06) Sponsor: AG1

(00:33:44) Hostile Negotiations, Internal Collaboration

(00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”

(00:48:15) Urgency, Cons, Asking Questions

(00:54:46) Negotiations, Fair Questions, Exhausting Adversaries

(01:02:18) “Vision Drives Decision”, Human Nature & Investigation

(01:07:47) Lying & Body, “Gut Sense”

(01:15:42) Face-to-Face Negotiation, “738” & Affective Cues 

(01:20:39) Online/Text Communication; “Straight Shooters”

(01:26:47) Break-ups (Romantic & Professional), Firing, Resilience

(01:32:16) Ego Depletion, Negotiation Outcomes

(01:37:35) Readiness & “Small Space Practice”, Labeling

(01:45:17) Venting, Emotions & Listening; Meditation & Spirituality

(01:51:41) Physical Fitness, Self-Care

(01:57:01) Long Negotiations & Recharging

(02:02:40) Hostages, Humanization & Names

(02:08:50) Tactical Empathy, Compassion

(02:15:27) Tool: Mirroring Technique

(02:22:20) Tool: Proactive Listening

(02:29:48) Family Members & Negotiations

(02:35:21) Self Restoration, Humor 

(02:39:01) Fireside, Communication Courses; Rapport; Writing Projects

(02:47:45) “Sounds Like…” Perspective

(02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10261 no AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog https://www.hubermanlab.com/premium Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:46) Is There a Way to Get Better at Task Switching? (00:32:17) Huberman Lab Premium In the full AMA episode, we discuss: What Can I Do in Order to Avoid Getting Brain Fog? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 29 Sep 2023 12:00:00 -0000 AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog bonus Scicomm Media Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:46) Is There a Way to Get Better at Task Switching? (00:32:17) Huberman Lab Premium In the full AMA episode, we discuss: What Can I Do in Order to Avoid Getting Brain Fog? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium.

Timestamps

(00:00:00) Introduction

(00:01:46) Is There a Way to Get Better at Task Switching?

(00:32:17) Huberman Lab Premium

In the full AMA episode, we discuss:

  • What Can I Do in Order to Avoid Getting Brain Fog?


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2076 no GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health https://www.hubermanlab.com/episode/guest-series-dr-paul-conti-tools-and-protocols-for-mental-health This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode. For show notes and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Self Care (00:02:37) Sponsors: BetterHelp & Waking Up (00:05:34) What is Self-Care?, Foundation, Self-Understanding (00:13:18) Life Narratives (00:15:24) Journaling, Self-Inquiry & Therapy (00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks (00:28:20) Self-Inquiry; Grief & Death (00:33:23) Sponsor: AG1 (00:34:39) Self-Harm, Hopelessness & Therapy (00:37:27) Apprehension of Unconscious Mind Exploration (00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive (00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy (01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens” (01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness (01:19:20) Exploring Defense Mechanisms, Character Structure (01:24:54) Self & Character Structure, “Tending the Garden” (01:32:45) Function of Self Cupboards (01:35:50) Self-Awareness Exploration, Mirror Meditation (01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns (01:47:15) Salience Exploration, Grounding Meditation (01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy (02:00:14) Self & Strivings; Empowerment & Humility (02:09:07) Challenges in Certain Life Domains (02:17:49) Friendships & Support, Social Media (02:23:50) Anger & Self-Care (02:34:18) Self-Care & Challenges (02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 27 Sep 2023 08:00:00 -0000 GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health full Scicomm Media This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode. For show notes and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Self Care (00:02:37) Sponsors: BetterHelp & Waking Up (00:05:34) What is Self-Care?, Foundation, Self-Understanding (00:13:18) Life Narratives (00:15:24) Journaling, Self-Inquiry & Therapy (00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks (00:28:20) Self-Inquiry; Grief & Death (00:33:23) Sponsor: AG1 (00:34:39) Self-Harm, Hopelessness & Therapy (00:37:27) Apprehension of Unconscious Mind Exploration (00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive (00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy (01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens” (01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness (01:19:20) Exploring Defense Mechanisms, Character Structure (01:24:54) Self & Character Structure, “Tending the Garden” (01:32:45) Function of Self Cupboards (01:35:50) Self-Awareness Exploration, Mirror Meditation (01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns (01:47:15) Salience Exploration, Grounding Meditation (01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy (02:00:14) Self & Strivings; Empowerment & Humility (02:09:07) Challenges in Certain Life Domains (02:17:49) Friendships & Support, Social Media (02:23:50) Anger & Self-Care (02:34:18) Self-Care & Challenges (02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

For show notes and additional resources, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Self Care

(00:02:37) Sponsors: BetterHelp & Waking Up

(00:05:34) What is Self-Care?, Foundation, Self-Understanding

(00:13:18) Life Narratives

(00:15:24) Journaling, Self-Inquiry & Therapy

(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

(00:28:20) Self-Inquiry; Grief & Death

(00:33:23) Sponsor: AG1

(00:34:39) Self-Harm, Hopelessness & Therapy

(00:37:27) Apprehension of Unconscious Mind Exploration

(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

(01:19:20) Exploring Defense Mechanisms, Character Structure

(01:24:54) Self & Character Structure, “Tending the Garden”

(01:32:45) Function of Self Cupboards

(01:35:50) Self-Awareness Exploration, Mirror Meditation

(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

(01:47:15) Salience Exploration, Grounding Meditation

(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

(02:00:14) Self & Strivings; Empowerment & Humility

(02:09:07) Challenges in Certain Life Domains

(02:17:49) Friendships & Support, Social Media

(02:23:50) Anger & Self-Care

(02:34:18) Self-Care & Challenges

(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9673 no Efforts & Challenges in Promoting Public Health | U.S. Surgeon General Dr. Vivek Murthy https://www.hubermanlab.com/episode/us-surgeon-general-dr-vivek-murthy-efforts-challenges-in-promoting-public-health In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Vivek Murthy (00:02:10) Sponsors: LMNT & Waking Up (00:04:35) Surgeon General Roles (00:07:44) Illness Framework, Enhancing Wellbeing (00:12:42) Priorities as Surgeon General (00:19:50) Public Health Message Distribution (00:28:24) Diagnosis vs. Optimizing Health (00:33:24) Sponsor: AG1 (00:34:01) Food Additives, Highly Processed Foods, Food Availability (00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods (00:49:53) Retribution, Integrity & Public Trust (00:54:41) Company Opposition (00:59:50) Public Health Communication, Masks & COVID-19, Public Trust (01:07:01) Masks, Humility; Building Public Trust (01:10:45) Rebuilding Relationship to Public, Vaccines (01:17:41) Community Core & Diversity; Federal Funding (01:24:55) Big Pharma, “Pill for Every Problem” Society  (01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models (01:38:44) Insurance Barriers, Mental Health Care, Drug Prices (01:44:40) Isolation Crisis, Social Disconnection, Health Risks  (01:49:15) Community Organizations & Modern Life, Social Media (01:56:36) Youth & Social Media, Parents, Policy Change (02:06:45) Real Life vs. Social Media, Kids & Playtime (02:11:56) Social Media Advice for Parents (02:20:43) Society & Disconnection, Human Connection & Service (02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Sep 2023 08:00:00 -0000 Efforts & Challenges in Promoting Public Health | U.S. Surgeon General Dr. Vivek Murthy full 143 Scicomm Media In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree at Harvard and his M.D. from the Yale School of Medicine. In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Vivek Murthy (00:02:10) Sponsors: LMNT & Waking Up (00:04:35) Surgeon General Roles (00:07:44) Illness Framework, Enhancing Wellbeing (00:12:42) Priorities as Surgeon General (00:19:50) Public Health Message Distribution (00:28:24) Diagnosis vs. Optimizing Health (00:33:24) Sponsor: AG1 (00:34:01) Food Additives, Highly Processed Foods, Food Availability (00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods (00:49:53) Retribution, Integrity & Public Trust (00:54:41) Company Opposition (00:59:50) Public Health Communication, Masks & COVID-19, Public Trust (01:07:01) Masks, Humility; Building Public Trust (01:10:45) Rebuilding Relationship to Public, Vaccines (01:17:41) Community Core & Diversity; Federal Funding (01:24:55) Big Pharma, “Pill for Every Problem” Society  (01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models (01:38:44) Insurance Barriers, Mental Health Care, Drug Prices (01:44:40) Isolation Crisis, Social Disconnection, Health Risks  (01:49:15) Community Organizations & Modern Life, Social Media (01:56:36) Youth & Social Media, Parents, Policy Change (02:06:45) Real Life vs. Social Media, Kids & Playtime (02:11:56) Social Media Advice for Parents (02:20:43) Society & Disconnection, Human Connection & Service (02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Vivek Murthy

(00:02:10) Sponsors: LMNT & Waking Up

(00:04:35) Surgeon General Roles

(00:07:44) Illness Framework, Enhancing Wellbeing

(00:12:42) Priorities as Surgeon General

(00:19:50) Public Health Message Distribution

(00:28:24) Diagnosis vs. Optimizing Health

(00:33:24) Sponsor: AG1

(00:34:01) Food Additives, Highly Processed Foods, Food Availability

(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods

(00:49:53) Retribution, Integrity & Public Trust

(00:54:41) Company Opposition

(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust

(01:07:01) Masks, Humility; Building Public Trust

(01:10:45) Rebuilding Relationship to Public, Vaccines

(01:17:41) Community Core & Diversity; Federal Funding

(01:24:55) Big Pharma, “Pill for Every Problem” Society 

(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models

(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices

(01:44:40) Isolation Crisis, Social Disconnection, Health Risks 

(01:49:15) Community Organizations & Modern Life, Social Media

(01:56:36) Youth & Social Media, Parents, Policy Change

(02:06:45) Real Life vs. Social Media, Kids & Playtime

(02:11:56) Social Media Advice for Parents

(02:20:43) Society & Disconnection, Human Connection & Service

(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9071 GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships https://hubermanlab.com/guest-series-dr-paul-conti-how-to-build-and-maintain-healthy-relationships/ This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Build Healthy Relationships (00:02:04) Sponsors: BetterHelp & Waking Up (00:05:01) Healthiest Self in Relationships (00:10:51) Structure & Function of Self (00:15:44) Relationships, Levels of Emergence (00:22:48) Generative Drive in Relationships (00:35:00) Sponsor: AG1 (00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive (00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds (00:53:05) Generative Drive Expression, Libido, Giving & Taking (01:04:29) Sponsor: Eight Sleep (01:05:50) Generative Drive in Partnerships (01:11:16) Libido, Avoidance & Working through Barriers (01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion (01:29:23) Narcissism, Dependence, Attachment Insecurity (01:34:10) Abusive Relationships, Demoralization (01:39:37) Oppressors, Darkness, Hope & Change (01:48:08) Work Relationships, Oppression & Accountability (01:53:53) Jealousy vs. Envy, Narcissism (01:59:13) Power Dynamics in Relationships (02:05:54) Giving vs. Taking in Relationships (02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility (02:19:47) Relationships & Kindergarten (02:23:04) Anxiety in Relationships, Communication (02:31:32) The “Magic Bridge of the Us” (02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict (02:46:51) Healthy Boundaries (02:52:08) Self-Awareness, Mentalization (02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy (03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 20 Sep 2023 08:00:00 -0000 GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships full Scicomm Media 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. This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Build Healthy Relationships (00:02:04) Sponsors: BetterHelp & Waking Up (00:05:01) Healthiest Self in Relationships (00:10:51) Structure & Function of Self (00:15:44) Relationships, Levels of Emergence (00:22:48) Generative Drive in Relationships (00:35:00) Sponsor: AG1 (00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive (00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds (00:53:05) Generative Drive Expression, Libido, Giving & Taking (01:04:29) Sponsor: Eight Sleep (01:05:50) Generative Drive in Partnerships (01:11:16) Libido, Avoidance & Working through Barriers (01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion (01:29:23) Narcissism, Dependence, Attachment Insecurity (01:34:10) Abusive Relationships, Demoralization (01:39:37) Oppressors, Darkness, Hope & Change (01:48:08) Work Relationships, Oppression & Accountability (01:53:53) Jealousy vs. Envy, Narcissism (01:59:13) Power Dynamics in Relationships (02:05:54) Giving vs. Taking in Relationships (02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility (02:19:47) Relationships & Kindergarten (02:23:04) Anxiety in Relationships, Communication (02:31:32) The “Magic Bridge of the Us” (02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict (02:46:51) Healthy Boundaries (02:52:08) Self-Awareness, Mentalization (02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy (03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.  

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Build Healthy Relationships

(00:02:04) Sponsors: BetterHelp & Waking Up

(00:05:01) Healthiest Self in Relationships

(00:10:51) Structure & Function of Self

(00:15:44) Relationships, Levels of Emergence

(00:22:48) Generative Drive in Relationships

(00:35:00) Sponsor: AG1

(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive

(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds

(00:53:05) Generative Drive Expression, Libido, Giving & Taking

(01:04:29) Sponsor: Eight Sleep

(01:05:50) Generative Drive in Partnerships

(01:11:16) Libido, Avoidance & Working through Barriers

(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion

(01:29:23) Narcissism, Dependence, Attachment Insecurity

(01:34:10) Abusive Relationships, Demoralization

(01:39:37) Oppressors, Darkness, Hope & Change

(01:48:08) Work Relationships, Oppression & Accountability

(01:53:53) Jealousy vs. Envy, Narcissism

(01:59:13) Power Dynamics in Relationships

(02:05:54) Giving vs. Taking in Relationships

(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility

(02:19:47) Relationships & Kindergarten

(02:23:04) Anxiety in Relationships, Communication

(02:31:32) The “Magic Bridge of the Us”

(02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict

(02:46:51) Healthy Boundaries

(02:52:08) Self-Awareness, Mentalization

(02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy

(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11077 no How to Use Music to Boost Motivation, Mood & Improve Learning https://www.hubermanlab.com/episode/how-to-use-music-to-boost-motivation-mood-and-improve-learning In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Music & Your Brain (00:03:32) The Brain Body Contract (00:03:49) Sponsors: LMNT & Waking Up (00:07:09) Music & Emotions; Brain & Body Interpretation (00:13:03) Music & Intent; Babies, Music & Movement (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate (00:29:16) Sponsor: AG1 (00:30:50) Music, Brain & Predictions (00:38:07) Music & Brain: Novelty, Arousal, Memories (00:44:22) Tool: Movement; Motivation & Faster Music (00:50:49) Tool: Cognitive Work & Binaural Beats (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats (00:58:47) Tool: Retain Information & Internal Dialogue (01:00:53) Tool: Focus, Work Breaks & Music (01:04:11) Physical Exercise, Performance & Music (01:08:43) Music & Shifting Mood (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence (01:19:30) “Bass Face”; Music, Movement & Facial Expressions (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis (01:27:30) Tool: Music & Reducing Anxiety, “Weightless” (01:31:16) Playing Instruments, Singing & Brain Connectivity (01:39:58) Music & the Brain (01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Sep 2023 08:00:00 -0000 How to Use Music to Boost Motivation, Mood & Improve Learning full 142 Scicomm Media 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. In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Music & Your Brain (00:03:32) The Brain Body Contract (00:03:49) Sponsors: LMNT & Waking Up (00:07:09) Music & Emotions; Brain & Body Interpretation (00:13:03) Music & Intent; Babies, Music & Movement (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate (00:29:16) Sponsor: AG1 (00:30:50) Music, Brain & Predictions (00:38:07) Music & Brain: Novelty, Arousal, Memories (00:44:22) Tool: Movement; Motivation & Faster Music (00:50:49) Tool: Cognitive Work & Binaural Beats (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats (00:58:47) Tool: Retain Information & Internal Dialogue (01:00:53) Tool: Focus, Work Breaks & Music (01:04:11) Physical Exercise, Performance & Music (01:08:43) Music & Shifting Mood (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence (01:19:30) “Bass Face”; Music, Movement & Facial Expressions (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis (01:27:30) Tool: Music & Reducing Anxiety, “Weightless” (01:31:16) Playing Instruments, Singing & Brain Connectivity (01:39:58) Music & the Brain (01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Music & Your Brain

(00:03:32) The Brain Body Contract

(00:03:49) Sponsors: LMNT & Waking Up

(00:07:09) Music & Emotions; Brain & Body Interpretation

(00:13:03) Music & Intent; Babies, Music & Movement

(00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate

(00:29:16) Sponsor: AG1

(00:30:50) Music, Brain & Predictions

(00:38:07) Music & Brain: Novelty, Arousal, Memories

(00:44:22) Tool: Movement; Motivation & Faster Music

(00:50:49) Tool: Cognitive Work & Binaural Beats

(00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats

(00:58:47) Tool: Retain Information & Internal Dialogue

(01:00:53) Tool: Focus, Work Breaks & Music

(01:04:11) Physical Exercise, Performance & Music

(01:08:43) Music & Shifting Mood

(01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

(01:19:30) “Bass Face”; Music, Movement & Facial Expressions

(01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

(01:27:30) Tool: Music & Reducing Anxiety, “Weightless”

(01:31:16) Playing Instruments, Singing & Brain Connectivity

(01:39:58) Music & the Brain

(01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6062 no GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health https://hubermanlab.com/guest-series-dr-paul-conti-how-to-improve-your-mental-health This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improve Mental Health (00:02:19) Sponsors: BetterHelp & Waking Up App (00:05:26) Structure & Function of Healthy Self  (00:16:25) Agency & Gratitude (00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive (00:30:00) Physical & Mental Health Similarities, Verb States (00:37:05) Sponsor: AG1 (00:38:32) Lack of Motivation, Drives (00:43:06) Video Games/Social Media & Distraction, Generative Drive (00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels (00:59:10) Sponsor: Eight Sleep (01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency (01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character (01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness (01:19:24) Defense Mechanisms & “Acting Out” (01:26:43) Salience, Intrusive Thoughts (01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward (01:38:25) Internal Narratives, Childhood (01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma (01:55:18) Time Required for Change, Understanding Intrusive Thoughts (02:03:13) Self-Reflection on Internal Drives; Envy (02:09:56) Generative Drive; Strong Aggressive Drive & Envy (02:21:50) High Aggressive Drive & Social Relationships, Narcissism (02:28:43) Narcissism, Destruction, Envy (02:37:18) Narcissism & Childhood, Change (02:41:26) Engaging with Narcissists, Disengagement (02:44:47) Demoralization, Learned Helplessness (02:49:34) Self-Inventory of Drives, Optimization (02:56:09) Social Media & Salience, Generative Drive (03:03:21) Rational Aspiration (03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 13 Sep 2023 08:00:00 -0000 GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health full Scicomm Media 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. This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Improve Mental Health (00:02:19) Sponsors: BetterHelp & Waking Up App (00:05:26) Structure & Function of Healthy Self  (00:16:25) Agency & Gratitude (00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive (00:30:00) Physical & Mental Health Similarities, Verb States (00:37:05) Sponsor: AG1 (00:38:32) Lack of Motivation, Drives (00:43:06) Video Games/Social Media & Distraction, Generative Drive (00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels (00:59:10) Sponsor: Eight Sleep (01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency (01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character (01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness (01:19:24) Defense Mechanisms & “Acting Out” (01:26:43) Salience, Intrusive Thoughts (01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward (01:38:25) Internal Narratives, Childhood (01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma (01:55:18) Time Required for Change, Understanding Intrusive Thoughts (02:03:13) Self-Reflection on Internal Drives; Envy (02:09:56) Generative Drive; Strong Aggressive Drive & Envy (02:21:50) High Aggressive Drive & Social Relationships, Narcissism (02:28:43) Narcissism, Destruction, Envy (02:37:18) Narcissism & Childhood, Change (02:41:26) Engaging with Narcissists, Disengagement (02:44:47) Demoralization, Learned Helplessness (02:49:34) Self-Inventory of Drives, Optimization (02:56:09) Social Media & Salience, Generative Drive (03:03:21) Rational Aspiration (03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Improve Mental Health

(00:02:19) Sponsors: BetterHelp & Waking Up App

(00:05:26) Structure & Function of Healthy Self 

(00:16:25) Agency & Gratitude

(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive

(00:30:00) Physical & Mental Health Similarities, Verb States

(00:37:05) Sponsor: AG1

(00:38:32) Lack of Motivation, Drives

(00:43:06) Video Games/Social Media & Distraction, Generative Drive

(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels

(00:59:10) Sponsor: Eight Sleep

(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency

(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character

(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness

(01:19:24) Defense Mechanisms & “Acting Out”

(01:26:43) Salience, Intrusive Thoughts

(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward

(01:38:25) Internal Narratives, Childhood

(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma

(01:55:18) Time Required for Change, Understanding Intrusive Thoughts

(02:03:13) Self-Reflection on Internal Drives; Envy

(02:09:56) Generative Drive; Strong Aggressive Drive & Envy

(02:21:50) High Aggressive Drive & Social Relationships, Narcissism

(02:28:43) Narcissism, Destruction, Envy

(02:37:18) Narcissism & Childhood, Change

(02:41:26) Engaging with Narcissists, Disengagement

(02:44:47) Demoralization, Learned Helplessness

(02:49:34) Self-Inventory of Drives, Optimization

(02:56:09) Social Media & Salience, Generative Drive

(03:03:21) Rational Aspiration

(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11718 no Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects https://www.hubermanlab.com/episode/journal-club-with-dr-peter-attia-metformin-for-longevity-and-the-power-of-belief-effects In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity." We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways. First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose. Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia, Journal Club (00:03:43) Sponsors: LMNT & Waking Up (00:06:11) Dreams (00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose (00:19:47) Type 2 Diabetes & Causes, Insulin Resistance (00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study (00:36:37) Sponsor: AG1 (00:37:15) TAME Trial; Demographics, Twin Cohort (00:44:27) Metformin & Mortality Rate (00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power (01:02:23) Hazard Ratios, Censoring (01:09:00) Metformin Advantage?, Variables, Interventions Testing Program (01:16:02) Berberine, Acarbose, SGLT2 Inhibitors (01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers (01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information (01:38:10) Article #2, Belief Effects vs. Placebo Effect (01:45:22) Nicotine Effects (01:51:07) Nicotine Doses & Belief Effects, fMRI Scan (02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects (02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers (02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect (02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Sep 2023 08:00:00 -0000 Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects full 141 Scicomm Media 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." In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity." We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways. First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose. Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia, Journal Club (00:03:43) Sponsors: LMNT & Waking Up (00:06:11) Dreams (00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose (00:19:47) Type 2 Diabetes & Causes, Insulin Resistance (00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study (00:36:37) Sponsor: AG1 (00:37:15) TAME Trial; Demographics, Twin Cohort (00:44:27) Metformin & Mortality Rate (00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power (01:02:23) Hazard Ratios, Censoring (01:09:00) Metformin Advantage?, Variables, Interventions Testing Program (01:16:02) Berberine, Acarbose, SGLT2 Inhibitors (01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers (01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information (01:38:10) Article #2, Belief Effects vs. Placebo Effect (01:45:22) Nicotine Effects (01:51:07) Nicotine Doses & Belief Effects, fMRI Scan (02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects (02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers (02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect (02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."

We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.

First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.

Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Peter Attia, Journal Club

(00:03:43) Sponsors: LMNT & Waking Up

(00:06:11) Dreams

(00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose

(00:19:47) Type 2 Diabetes & Causes, Insulin Resistance

(00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study

(00:36:37) Sponsor: AG1

(00:37:15) TAME Trial; Demographics, Twin Cohort

(00:44:27) Metformin & Mortality Rate

(00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power

(01:02:23) Hazard Ratios, Censoring

(01:09:00) Metformin Advantage?, Variables, Interventions Testing Program

(01:16:02) Berberine, Acarbose, SGLT2 Inhibitors

(01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers

(01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information

(01:38:10) Article #2, Belief Effects vs. Placebo Effect

(01:45:22) Nicotine Effects

(01:51:07) Nicotine Doses & Belief Effects, fMRI Scan

(02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects

(02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers

(02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect

(02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8332 no GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health https://hubermanlab.com/guest-series-dr-paul-conti-how-to-understand-and-assess-your-mental-health/ This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti (00:03:46) Sponsors: BetterHelp & Waking Up App (00:06:55) What is a Healthy Self? (00:10:41) Agency & Gratitude; Empowerment & Humility  (00:16:13) Physical Health & Mental Health Parallels (00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg” (00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self  (00:31:27) Predispositions & Character Structure (00:36:01) Sponsor: AG1 (00:37:27) Character Structure & Action States; Physical Health Parallels (00:46:20) Anxiety; Understanding Excessive Anxiety (00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism (00:59:44) Changing Beliefs & Internal Narratives (01:06:04) Individuality & Addressing Mental Health Challenges (01:11:21) Mental Health Goals & Growth (01:17:32) Function of Self (01:23:00) Defense Mechanisms: Projection, Displacement (01:30:14) Projection, Displacement, Projective Identification (01:34:50) Humor, Sarcasm, Cynicism (01:40:41) Attention & Salience; Negative Internal Dialogue  (01:45:02) Repetition Compulsion & Defense Mechanism, Trauma (01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards” (02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness (02:13:53) Generative Drive, Aggressive & Pleasure Drives (02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification (02:24:18) Generative Drive, Amplification & Overcoming (02:33:00) Over-Thinking, Procrastination, Choices (02:42:20) Aggressive, Pleasure & Generative Drives, Envy (02:49:46) Envy, Destruction, Mass Shootings (02:55:38) Demoralization, Isolation, Low Aggressive Drive (03:02:50) Demoralization, Affiliate Defense  (03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing  (03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards” (03:26:06) Current Mental Health Care & Medications (03:35:33) Role of Medicine in Exploration (03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 06 Sep 2023 08:00:00 -0000 GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health full Scicomm Media 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. This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti (00:03:46) Sponsors: BetterHelp & Waking Up App (00:06:55) What is a Healthy Self? (00:10:41) Agency & Gratitude; Empowerment & Humility  (00:16:13) Physical Health & Mental Health Parallels (00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg” (00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self  (00:31:27) Predispositions & Character Structure (00:36:01) Sponsor: AG1 (00:37:27) Character Structure & Action States; Physical Health Parallels (00:46:20) Anxiety; Understanding Excessive Anxiety (00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism (00:59:44) Changing Beliefs & Internal Narratives (01:06:04) Individuality & Addressing Mental Health Challenges (01:11:21) Mental Health Goals & Growth (01:17:32) Function of Self (01:23:00) Defense Mechanisms: Projection, Displacement (01:30:14) Projection, Displacement, Projective Identification (01:34:50) Humor, Sarcasm, Cynicism (01:40:41) Attention & Salience; Negative Internal Dialogue  (01:45:02) Repetition Compulsion & Defense Mechanism, Trauma (01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards” (02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness (02:13:53) Generative Drive, Aggressive & Pleasure Drives (02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification (02:24:18) Generative Drive, Amplification & Overcoming (02:33:00) Over-Thinking, Procrastination, Choices (02:42:20) Aggressive, Pleasure & Generative Drives, Envy (02:49:46) Envy, Destruction, Mass Shootings (02:55:38) Demoralization, Isolation, Low Aggressive Drive (03:02:50) Demoralization, Affiliate Defense  (03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing  (03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards” (03:26:06) Current Mental Health Care & Medications (03:35:33) Role of Medicine in Exploration (03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Paul Conti

(00:03:46) Sponsors: BetterHelp & Waking Up App

(00:06:55) What is a Healthy Self?

(00:10:41) Agency & Gratitude; Empowerment & Humility 

(00:16:13) Physical Health & Mental Health Parallels

(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”

(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self 

(00:31:27) Predispositions & Character Structure

(00:36:01) Sponsor: AG1

(00:37:27) Character Structure & Action States; Physical Health Parallels

(00:46:20) Anxiety; Understanding Excessive Anxiety

(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism

(00:59:44) Changing Beliefs & Internal Narratives

(01:06:04) Individuality & Addressing Mental Health Challenges

(01:11:21) Mental Health Goals & Growth

(01:17:32) Function of Self

(01:23:00) Defense Mechanisms: Projection, Displacement

(01:30:14) Projection, Displacement, Projective Identification

(01:34:50) Humor, Sarcasm, Cynicism

(01:40:41) Attention & Salience; Negative Internal Dialogue 

(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma

(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”

(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness

(02:13:53) Generative Drive, Aggressive & Pleasure Drives

(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification

(02:24:18) Generative Drive, Amplification & Overcoming

(02:33:00) Over-Thinking, Procrastination, Choices

(02:42:20) Aggressive, Pleasure & Generative Drives, Envy

(02:49:46) Envy, Destruction, Mass Shootings

(02:55:38) Demoralization, Isolation, Low Aggressive Drive

(03:02:50) Demoralization, Affiliate Defense 

(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing 

(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”

(03:26:06) Current Mental Health Care & Medications

(03:35:33) Role of Medicine in Exploration

(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13369 no How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience | Marc Andreessen https://www.hubermanlab.com/episode/marc-andreessen-how-risk-taking-innovation-and-artificial-intelligence-transform-human-experience In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Marc Andreessen (00:03:21) Sponsors: LMNT & Waking Up (00:06:05) Personality Traits of an Innovator (00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think  (00:18:48) Testing for Innovators, Silicon Valley (00:23:18) Unpredictability, Pre-Planning, Pivot (00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison (00:32:53) Sponsor: AG1 (00:33:49) Innovators & Personal Relationships (00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress” (00:46:16) Cancel Culture, Public vs. Elite (00:53:08) Elites & Institutions, Trust (00:57:38) Sponsor: InsideTracker (00:58:44) Social Media, Shifts in Public vs. Elite  (01:05:45) Reform & Institutions, Universities vs. Business (00:14:14) Traditional Systems, Lysenkoism, Gen X (01:20:56) Alternative University; Great Awakenings; Survivorship Bias  (01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI) (01:35:50) Apple vs. Google, Input Data Set, ChatGPT (01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet (01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership (01:52:18) AI as Best-Self Coach; AI Modalities (01:59:19) Gene Editing, Precautionary Principle, Nuclear Power (02:05:38) Project Independence, Nuclear Power, Environmentalism (02:12:40) Concerns about AI (02:18:00) Future of AI, Government Policy, Europe, US & China (02:23:47) China Businesses, Politics; Gene Editing  (02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI (02:39:03) Innovator Development, Courage, Support  (02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks” (02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Sep 2023 08:00:00 -0000 How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience | Marc Andreessen full 140 Scicomm Media 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. In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Marc Andreessen (00:03:21) Sponsors: LMNT & Waking Up (00:06:05) Personality Traits of an Innovator (00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think  (00:18:48) Testing for Innovators, Silicon Valley (00:23:18) Unpredictability, Pre-Planning, Pivot (00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison (00:32:53) Sponsor: AG1 (00:33:49) Innovators & Personal Relationships (00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress” (00:46:16) Cancel Culture, Public vs. Elite (00:53:08) Elites & Institutions, Trust (00:57:38) Sponsor: InsideTracker (00:58:44) Social Media, Shifts in Public vs. Elite  (01:05:45) Reform & Institutions, Universities vs. Business (00:14:14) Traditional Systems, Lysenkoism, Gen X (01:20:56) Alternative University; Great Awakenings; Survivorship Bias  (01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI) (01:35:50) Apple vs. Google, Input Data Set, ChatGPT (01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet (01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership (01:52:18) AI as Best-Self Coach; AI Modalities (01:59:19) Gene Editing, Precautionary Principle, Nuclear Power (02:05:38) Project Independence, Nuclear Power, Environmentalism (02:12:40) Concerns about AI (02:18:00) Future of AI, Government Policy, Europe, US & China (02:23:47) China Businesses, Politics; Gene Editing  (02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI (02:39:03) Innovator Development, Courage, Support  (02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks” (02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Marc Andreessen

(00:03:21) Sponsors: LMNT & Waking Up

(00:06:05) Personality Traits of an Innovator

(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think 

(00:18:48) Testing for Innovators, Silicon Valley

(00:23:18) Unpredictability, Pre-Planning, Pivot

(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison

(00:32:53) Sponsor: AG1

(00:33:49) Innovators & Personal Relationships

(00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress”

(00:46:16) Cancel Culture, Public vs. Elite

(00:53:08) Elites & Institutions, Trust

(00:57:38) Sponsor: InsideTracker

(00:58:44) Social Media, Shifts in Public vs. Elite 

(01:05:45) Reform & Institutions, Universities vs. Business

(00:14:14) Traditional Systems, Lysenkoism, Gen X

(01:20:56) Alternative University; Great Awakenings; Survivorship Bias 

(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)

(01:35:50) Apple vs. Google, Input Data Set, ChatGPT

(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet

(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership

(01:52:18) AI as Best-Self Coach; AI Modalities

(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power

(02:05:38) Project Independence, Nuclear Power, Environmentalism

(02:12:40) Concerns about AI

(02:18:00) Future of AI, Government Policy, Europe, US & China

(02:23:47) China Businesses, Politics; Gene Editing 

(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI

(02:39:03) Innovator Development, Courage, Support 

(02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks”

(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10457 no AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness https://hubermanlab.com/premium Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:42) Scientifically-Supported Benefits of Nature (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: New Research for Those With Sudden Hearing Loss Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 30 Aug 2023 12:00:00 -0000 AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness bonus Scicomm Media Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:42) Scientifically-Supported Benefits of Nature (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: New Research for Those With Sudden Hearing Loss Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

Timestamps

(00:00:00) Introduction

(00:01:42) Scientifically-Supported Benefits of Nature

(00:24:12) Huberman Lab Premium

In the full AMA episode, we discuss:

  • New Research for Those With Sudden Hearing Loss
  • Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1293 no Goals Toolkit: How to Set & Achieve Your Goals https://www.hubermanlab.com/episode/goals-toolkit-how-to-set-achieve-your-goals In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Goal Setting Toolkit (00:02:26) Sponsors: LMNT & Waking Up (00:04:43) Biology of Goal Setting & Pursuit (00:08:50) Tool 1: Choose a Priority Goal (00:12:04) Tool 2: Pursue Lofty Goals (00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing (00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy” (00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule (00:31:35) Intrinsic Motivation & Goal Achievement  (00:33:22) Sponsor: AG1 (00:33:54) Tool 6: Measurable Goal; Quarterly Cycle (00:37:35) Tool 7: Quantifiable Goals; Book Writing (00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking (00:50:38) Sponsor: InsideTracker (00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort (01:05:50) Tool 10: Distance from Phone (01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards (01:17:11) Tool 12: “Middle Problem”; Time Chunking (01:23:16) Tool 13: Circadian Rhythm & Attention (01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings (01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Aug 2023 08:00:00 -0000 Goals Toolkit: How to Set & Achieve Your Goals full 139 Scicomm Media In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Goal Setting Toolkit (00:02:26) Sponsors: LMNT & Waking Up (00:04:43) Biology of Goal Setting & Pursuit (00:08:50) Tool 1: Choose a Priority Goal (00:12:04) Tool 2: Pursue Lofty Goals (00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing (00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy” (00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule (00:31:35) Intrinsic Motivation & Goal Achievement  (00:33:22) Sponsor: AG1 (00:33:54) Tool 6: Measurable Goal; Quarterly Cycle (00:37:35) Tool 7: Quantifiable Goals; Book Writing (00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking (00:50:38) Sponsor: InsideTracker (00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort (01:05:50) Tool 10: Distance from Phone (01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards (01:17:11) Tool 12: “Middle Problem”; Time Chunking (01:23:16) Tool 13: Circadian Rhythm & Attention (01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings (01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Goal Setting Toolkit

(00:02:26) Sponsors: LMNT & Waking Up

(00:04:43) Biology of Goal Setting & Pursuit

(00:08:50) Tool 1: Choose a Priority Goal

(00:12:04) Tool 2: Pursue Lofty Goals

(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing

(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”

(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule

(00:31:35) Intrinsic Motivation & Goal Achievement 

(00:33:22) Sponsor: AG1

(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle

(00:37:35) Tool 7: Quantifiable Goals; Book Writing

(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking

(00:50:38) Sponsor: InsideTracker

(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort

(01:05:50) Tool 10: Distance from Phone

(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards

(01:17:11) Tool 12: “Middle Problem”; Time Chunking

(01:23:16) Tool 13: Circadian Rhythm & Attention

(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings

(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5536 no Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden https://www.hubermanlab.com/episode/dr-david-linden-life-death-and-the-neuroscience-of-your-unique-experience In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) David Linden (00:04:15) Sponsors: LMNT & Waking Up (00:07:54) Sensory Touch & Genitals, Krause Corpuscles (00:16:46) Sexual Experiences & Sensation (00:19:14) Human Individuality & Variation; Senses & Odor Detection (00:29:32) Sponsor: AG1 (00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation (00:40:28) Auditory Variability, Perfect Pitch (00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits (00:49:36) Heritability, Environment, Personality; Twin Studies (01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance (01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism (01:15:52) Sleep Paralysis; Cerebellum, Prediction (01:23:47) Nature vs. Nature, Experience; Linden Hypothesis (01:30:37) Mind-Body Interaction; Chemical Signals (01:39:10) Inflammation & Depression (01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise  (01:52:15) Fads & Science (01:55:16) Mind-Body Communication; Cancer  (02:03:28) Mind-Body, Mediation, Breathwork (02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart  (02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception (02:19:58) Death, Brain & Future Prediction, Religion & Afterlife (02:24:15) Life Advice; Time Perception & Gratitude (02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Aug 2023 08:00:00 -0000 Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden full 138 Scicomm Media 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. In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.  For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) David Linden (00:04:15) Sponsors: LMNT & Waking Up (00:07:54) Sensory Touch & Genitals, Krause Corpuscles (00:16:46) Sexual Experiences & Sensation (00:19:14) Human Individuality & Variation; Senses & Odor Detection (00:29:32) Sponsor: AG1 (00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation (00:40:28) Auditory Variability, Perfect Pitch (00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits (00:49:36) Heritability, Environment, Personality; Twin Studies (01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance (01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism (01:15:52) Sleep Paralysis; Cerebellum, Prediction (01:23:47) Nature vs. Nature, Experience; Linden Hypothesis (01:30:37) Mind-Body Interaction; Chemical Signals (01:39:10) Inflammation & Depression (01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise  (01:52:15) Fads & Science (01:55:16) Mind-Body Communication; Cancer  (02:03:28) Mind-Body, Mediation, Breathwork (02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart  (02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception (02:19:58) Death, Brain & Future Prediction, Religion & Afterlife (02:24:15) Life Advice; Time Perception & Gratitude (02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) David Linden

(00:04:15) Sponsors: LMNT & Waking Up

(00:07:54) Sensory Touch & Genitals, Krause Corpuscles

(00:16:46) Sexual Experiences & Sensation

(00:19:14) Human Individuality & Variation; Senses & Odor Detection

(00:29:32) Sponsor: AG1

(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation

(00:40:28) Auditory Variability, Perfect Pitch

(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits

(00:49:36) Heritability, Environment, Personality; Twin Studies

(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance

(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism

(01:15:52) Sleep Paralysis; Cerebellum, Prediction

(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis

(01:30:37) Mind-Body Interaction; Chemical Signals

(01:39:10) Inflammation & Depression

(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise 

(01:52:15) Fads & Science

(01:55:16) Mind-Body Communication; Cancer 

(02:03:28) Mind-Body, Mediation, Breathwork

(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart 

(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception

(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife

(02:24:15) Life Advice; Time Perception & Gratitude

(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9188 no Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik https://www.hubermanlab.com/episode/dr-rena-improving-sexual-and-urological-health-in-males-and-females In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health.  Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rena Malik (00:04:21) Sponsors: LMNT & Waking Up (00:07:45) Pelvic Floor: Urination & Sexual Function (00:14:13) What is a Healthy Pelvic Floor? (00:19:44) Kegels, Benefits & Risks, Urinary Incontinence (00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor (00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves (00:35:31) Sponsor: AG1 (00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy (00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty (00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil)  (00:52:20) L-Citrulline, Supplements (00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females  (00:58:58) Erectile Dysfunction in Young Men (01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior  (01:08:22) Arousal Habituation, Masturbation, Addiction (01:12:57) Female Arousal Response, Orgasm, Coolidge Effect (01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications (01:22:25) Libido & Individuality (01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching (01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome (01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot (01:42:31) Erection & Orgasm, Pelvic Floor Muscles (01:46:32) Dopamine-Enhancing Medication & Arousal Arc (01:51:18) Menstrual Cycle & Libido (01:52:49) Vaginal Penetration, Variation & Communication  (01:55:24) Sexual Interaction Communication, Sex Therapists (01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen (02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs (02:11:33) Testosterone, Post-Menopausal Women & Libido (02:14:56) Kidney Stones: Prevention & Treatment (02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs) (02:26:52) Anti-Depressants, SSRIs & Low Libido (02:29:32) Prostate Health, Cialis, Urination Difficulty (02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction (02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants (02:44:14) Libido, Behavioral Interventions, Supplements (02:49:15) Supplements for Libido (02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Aug 2023 08:00:00 -0000 Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik full 137 Scicomm Media 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. In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health.  Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rena Malik (00:04:21) Sponsors: LMNT & Waking Up (00:07:45) Pelvic Floor: Urination & Sexual Function (00:14:13) What is a Healthy Pelvic Floor? (00:19:44) Kegels, Benefits & Risks, Urinary Incontinence (00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor (00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves (00:35:31) Sponsor: AG1 (00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy (00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty (00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil)  (00:52:20) L-Citrulline, Supplements (00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females  (00:58:58) Erectile Dysfunction in Young Men (01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior  (01:08:22) Arousal Habituation, Masturbation, Addiction (01:12:57) Female Arousal Response, Orgasm, Coolidge Effect (01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications (01:22:25) Libido & Individuality (01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching (01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome (01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot (01:42:31) Erection & Orgasm, Pelvic Floor Muscles (01:46:32) Dopamine-Enhancing Medication & Arousal Arc (01:51:18) Menstrual Cycle & Libido (01:52:49) Vaginal Penetration, Variation & Communication  (01:55:24) Sexual Interaction Communication, Sex Therapists (01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen (02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs (02:11:33) Testosterone, Post-Menopausal Women & Libido (02:14:56) Kidney Stones: Prevention & Treatment (02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs) (02:26:52) Anti-Depressants, SSRIs & Low Libido (02:29:32) Prostate Health, Cialis, Urination Difficulty (02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction (02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants (02:44:14) Libido, Behavioral Interventions, Supplements (02:49:15) Supplements for Libido (02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health. 

Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Rena Malik

(00:04:21) Sponsors: LMNT & Waking Up

(00:07:45) Pelvic Floor: Urination & Sexual Function

(00:14:13) What is a Healthy Pelvic Floor?

(00:19:44) Kegels, Benefits & Risks, Urinary Incontinence

(00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor

(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves

(00:35:31) Sponsor: AG1

(00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy

(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty

(00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil) 

(00:52:20) L-Citrulline, Supplements

(00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females 

(00:58:58) Erectile Dysfunction in Young Men

(01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior 

(01:08:22) Arousal Habituation, Masturbation, Addiction

(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect

(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications

(01:22:25) Libido & Individuality

(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching

(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome

(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot

(01:42:31) Erection & Orgasm, Pelvic Floor Muscles

(01:46:32) Dopamine-Enhancing Medication & Arousal Arc

(01:51:18) Menstrual Cycle & Libido

(01:52:49) Vaginal Penetration, Variation & Communication 

(01:55:24) Sexual Interaction Communication, Sex Therapists

(01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen

(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs

(02:11:33) Testosterone, Post-Menopausal Women & Libido

(02:14:56) Kidney Stones: Prevention & Treatment

(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)

(02:26:52) Anti-Depressants, SSRIs & Low Libido

(02:29:32) Prostate Health, Cialis, Urination Difficulty

(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction

(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants

(02:44:14) Libido, Behavioral Interventions, Supplements

(02:49:15) Supplements for Libido

(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10265 yes Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity https://www.hubermanlab.com/episode/ketamine-benefits-and-risks-for-depression-ptsd-and-neuroplasticity In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Ketamine (00:02:46) Sponsors: LMNT & Waking Up (00:05:13) Ketamine & PCP; Clinical & Recreational Use (00:09:00) Depression & Current Treatments (00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness”  (00:22:11) Ketamine & Clinical Uses; Depression & Suicidality  (00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability  (00:33:40) Sponsor: AG1 (Athletic Greens) (00:34:29) NMDA Receptor & Neuroplasticity (00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine (00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects (00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy (01:03:40) Ketamine & Opioid Pathway  (01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects (01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy (01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway (01:22:45) Dissociative States (01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution (01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing (01:38:24) Ketamine: Effects & Therapy (01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Aug 2023 08:00:00 -0000 Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity full 136 Scicomm Media 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). In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Ketamine (00:02:46) Sponsors: LMNT & Waking Up (00:05:13) Ketamine & PCP; Clinical & Recreational Use (00:09:00) Depression & Current Treatments (00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness”  (00:22:11) Ketamine & Clinical Uses; Depression & Suicidality  (00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability  (00:33:40) Sponsor: AG1 (Athletic Greens) (00:34:29) NMDA Receptor & Neuroplasticity (00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine (00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects (00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy (01:03:40) Ketamine & Opioid Pathway  (01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects (01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy (01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway (01:22:45) Dissociative States (01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution (01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing (01:38:24) Ketamine: Effects & Therapy (01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Ketamine

(00:02:46) Sponsors: LMNT & Waking Up

(00:05:13) Ketamine & PCP; Clinical & Recreational Use

(00:09:00) Depression & Current Treatments

(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness” 

(00:22:11) Ketamine & Clinical Uses; Depression & Suicidality 

(00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability 

(00:33:40) Sponsor: AG1 (Athletic Greens)

(00:34:29) NMDA Receptor & Neuroplasticity

(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine

(00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects

(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy

(01:03:40) Ketamine & Opioid Pathway 

(01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects

(01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy

(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway

(01:22:45) Dissociative States

(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution

(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing

(01:38:24) Ketamine: Effects & Therapy

(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5996 no Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk https://www.hubermanlab.com/episode/tony-hawk-harnessing-passion-drive-and-persistence-for-lifelong-success In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tony Hawk (00:03:32) Sponsors: LMNT & Waking Up (00:05:55) Childhood & Self-Concept (00:11:08) Early Skateboarding & Skateparks (00:16:58) Adolescence, Skateboarding (00:23:10) Turning Professional, The Bones Brigade (00:32:01) Sponsor: AG1 (Athletic Greens) (00:35:27) Trick Development & Evolution (00:40:33) Visualization, Dreaming (00:47:09) “Feeling” While Skateboarding (00:51:15) Drive & Discipline; Injuries (00:58:46) Injury Recovery Practices (01:06:52) Healthy Life Practices & Skateboarding (01:15:03) Video Game Development (01:23:00) Financial Investments, Birdhouse (01:30:16) Professionalism; Hobbies (01:35:43) Kids, Parents & Skateboarding (01:44:15) Music; High School (01:49:28) Females in Skateboarding (01:56:04) Inspiration, Kids, Bones Brigade (02:01:18) Memorabilia, Autographs (02:05:50) Skatepark Project (02:08:14) Future Goals & Aspirations (02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 31 Jul 2023 08:00:00 -0000 Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk full 135 Scicomm Media 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. In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tony Hawk (00:03:32) Sponsors: LMNT & Waking Up (00:05:55) Childhood & Self-Concept (00:11:08) Early Skateboarding & Skateparks (00:16:58) Adolescence, Skateboarding (00:23:10) Turning Professional, The Bones Brigade (00:32:01) Sponsor: AG1 (Athletic Greens) (00:35:27) Trick Development & Evolution (00:40:33) Visualization, Dreaming (00:47:09) “Feeling” While Skateboarding (00:51:15) Drive & Discipline; Injuries (00:58:46) Injury Recovery Practices (01:06:52) Healthy Life Practices & Skateboarding (01:15:03) Video Game Development (01:23:00) Financial Investments, Birdhouse (01:30:16) Professionalism; Hobbies (01:35:43) Kids, Parents & Skateboarding (01:44:15) Music; High School (01:49:28) Females in Skateboarding (01:56:04) Inspiration, Kids, Bones Brigade (02:01:18) Memorabilia, Autographs (02:05:50) Skatepark Project (02:08:14) Future Goals & Aspirations (02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Tony Hawk

(00:03:32) Sponsors: LMNT & Waking Up

(00:05:55) Childhood & Self-Concept

(00:11:08) Early Skateboarding & Skateparks

(00:16:58) Adolescence, Skateboarding

(00:23:10) Turning Professional, The Bones Brigade

(00:32:01) Sponsor: AG1 (Athletic Greens)

(00:35:27) Trick Development & Evolution

(00:40:33) Visualization, Dreaming

(00:47:09) “Feeling” While Skateboarding

(00:51:15) Drive & Discipline; Injuries

(00:58:46) Injury Recovery Practices

(01:06:52) Healthy Life Practices & Skateboarding

(01:15:03) Video Game Development

(01:23:00) Financial Investments, Birdhouse

(01:30:16) Professionalism; Hobbies

(01:35:43) Kids, Parents & Skateboarding

(01:44:15) Music; High School

(01:49:28) Females in Skateboarding

(01:56:04) Inspiration, Kids, Bones Brigade

(02:01:18) Memorabilia, Autographs

(02:05:50) Skatepark Project

(02:08:14) Future Goals & Aspirations

(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7967 yes AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits https://hubermanlab.com/premium Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:42) What Are the Short and Long-Term Effects of Taking Kratom? (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: How Does Infrared Sauna Compare to Traditional Sauna? Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 28 Jul 2023 12:00:00 -0000 AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits bonus Scicomm Media Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:42) What Are the Short and Long-Term Effects of Taking Kratom? (00:24:12) Huberman Lab Premium In the full AMA episode, we discuss: How Does Infrared Sauna Compare to Traditional Sauna? Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

Timestamps

(00:00:00) Introduction

(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?

(00:24:12) Huberman Lab Premium

In the full AMA episode, we discuss:

  • How Does Infrared Sauna Compare to Traditional Sauna?
  • Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1591 no How to Shape Your Identity & Goals | Dr. Maya Shankar https://www.hubermanlab.com/episode/dr-maya-shankar-how-to-shape-your-identity-and-goals In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Maya Shankar (00:02:53) Sponsors: LMNT & Waking Up (00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines (00:12:10) Identity & Adolescence; “Essence” & Shame (00:16:58) Delight & Awe (00:23:00) Delight & Possibilities for Self (00:29:28) Playing Violin, Childhood (00:35:17) Sponsor: AG1 (00:35:58) Intrinsic Motivation; Juilliard & Courage (00:45:43) Competitive Environments; Curiosity & Growth (00:53:46) Re-Creating of Self (01:00:51) Pop-Science, Science Accessibility (01:06:32) Passions & Curiosity (01:13:20) Change, Cognitive Closure, End-of-History Illusion (01:22:29) Self-Awareness & Critical Feedback (01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude (01:40:13) Tool: Framing Goals (01:47:13) Tool: Agency in Goal Pursuit (01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs (02:01:27) Cultivating Open-Mindedness & Empathy (02:08:15) Building Self Narratives: Empathy, Burnout (02:13:56) Tools: Goal Setting (02:19:54) Tool: “Middle Problem”, Maintaining Motivation (02:24:55) Tool: Aversion & Memory, Peak-End Rule (02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Jul 2023 08:00:00 -0000 How to Shape Your Identity & Goals | Dr. Maya Shankar full 134 Scicomm Media 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 Behavioral Science Team. In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Maya Shankar (00:02:53) Sponsors: LMNT & Waking Up (00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines (00:12:10) Identity & Adolescence; “Essence” & Shame (00:16:58) Delight & Awe (00:23:00) Delight & Possibilities for Self (00:29:28) Playing Violin, Childhood (00:35:17) Sponsor: AG1 (00:35:58) Intrinsic Motivation; Juilliard & Courage (00:45:43) Competitive Environments; Curiosity & Growth (00:53:46) Re-Creating of Self (01:00:51) Pop-Science, Science Accessibility (01:06:32) Passions & Curiosity (01:13:20) Change, Cognitive Closure, End-of-History Illusion (01:22:29) Self-Awareness & Critical Feedback (01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude (01:40:13) Tool: Framing Goals (01:47:13) Tool: Agency in Goal Pursuit (01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs (02:01:27) Cultivating Open-Mindedness & Empathy (02:08:15) Building Self Narratives: Empathy, Burnout (02:13:56) Tools: Goal Setting (02:19:54) Tool: “Middle Problem”, Maintaining Motivation (02:24:55) Tool: Aversion & Memory, Peak-End Rule (02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Maya Shankar

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines

(00:12:10) Identity & Adolescence; “Essence” & Shame

(00:16:58) Delight & Awe

(00:23:00) Delight & Possibilities for Self

(00:29:28) Playing Violin, Childhood

(00:35:17) Sponsor: AG1

(00:35:58) Intrinsic Motivation; Juilliard & Courage

(00:45:43) Competitive Environments; Curiosity & Growth

(00:53:46) Re-Creating of Self

(01:00:51) Pop-Science, Science Accessibility

(01:06:32) Passions & Curiosity

(01:13:20) Change, Cognitive Closure, End-of-History Illusion

(01:22:29) Self-Awareness & Critical Feedback

(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude

(01:40:13) Tool: Framing Goals

(01:47:13) Tool: Agency in Goal Pursuit

(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs

(02:01:27) Cultivating Open-Mindedness & Empathy

(02:08:15) Building Self Narratives: Empathy, Burnout

(02:13:56) Tools: Goal Setting

(02:19:54) Tool: “Middle Problem”, Maintaining Motivation

(02:24:55) Tool: Aversion & Memory, Peak-End Rule

(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9086 no How to Enhance Performance & Learning by Applying a Growth Mindset https://www.hubermanlab.com/episode/how-to-enhance-performance-and-learning-by-applying-a-growth-mindset In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Growth Mindset (00:03:11) Sponsors: LMNT & Waking Up (00:05:17) Mindset & Narrative (00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels (00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation (00:26:45) Fixed Intelligence vs. Growth Mindset (00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels (00:32:30) Sponsor: AG1 (00:34:36) Tool: Failure & Identity; Effort & Verbs (00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance (00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance (00:50:28) Tool: Shift from Fixed Mindset (00:54:23) Sponsor: InsideTracker (00:55:30) Stress-is-Enhancing Mindset (01:05:53) How Stress Can Enhance Performance  (01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance (01:20:36) Reframing Stress (01:25:45) Tool 1: Student & Teacher Mindset (01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels (01:31:24) Tool 3: Errors & Seeking Help (01:32:58) Tool 4: Self-Teaching & Growth Mindset (01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy (01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Jul 2023 08:00:00 -0000 How to Enhance Performance & Learning by Applying a Growth Mindset full 133 Scicomm Media 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. In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Growth Mindset (00:03:11) Sponsors: LMNT & Waking Up (00:05:17) Mindset & Narrative (00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels (00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation (00:26:45) Fixed Intelligence vs. Growth Mindset (00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels (00:32:30) Sponsor: AG1 (00:34:36) Tool: Failure & Identity; Effort & Verbs (00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance (00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance (00:50:28) Tool: Shift from Fixed Mindset (00:54:23) Sponsor: InsideTracker (00:55:30) Stress-is-Enhancing Mindset (01:05:53) How Stress Can Enhance Performance  (01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance (01:20:36) Reframing Stress (01:25:45) Tool 1: Student & Teacher Mindset (01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels (01:31:24) Tool 3: Errors & Seeking Help (01:32:58) Tool 4: Self-Teaching & Growth Mindset (01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy (01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Growth Mindset

(00:03:11) Sponsors: LMNT & Waking Up

(00:05:17) Mindset & Narrative

(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels

(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation

(00:26:45) Fixed Intelligence vs. Growth Mindset

(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels

(00:32:30) Sponsor: AG1

(00:34:36) Tool: Failure & Identity; Effort & Verbs

(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance

(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance

(00:50:28) Tool: Shift from Fixed Mindset

(00:54:23) Sponsor: InsideTracker

(00:55:30) Stress-is-Enhancing Mindset

(01:05:53) How Stress Can Enhance Performance 

(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance

(01:20:36) Reframing Stress

(01:25:45) Tool 1: Student & Teacher Mindset

(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels

(01:31:24) Tool 3: Errors & Seeking Help

(01:32:58) Tool 4: Self-Teaching & Growth Mindset

(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy

(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5946 no How Your Brain’s Reward Circuits Drive Your Choices | Dr. Robert Malenka https://www.hubermanlab.com/episode/dr-robert-malenka-how-your-brains-reward-circuits-drive-your-choices In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert Malenka (00:02:53) Sponsors: LMNT & Waking Up (00:05:21) Dopamine & Reward Circuitry (00:11:31) Reward, Arousal, Memory & Dopamine  (00:17:34) Context, Cues & Dopamine Modification (00:25:38) Memory & Reward Scaling (00:30:50) Dopamine, “Addictive Liability” & Route of Administration  (00:39:25) Sponsor: AG1 (Athletic Greens) (00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability (00:50:51) Reinforcement vs. Reward, Wanting vs. Liking (00:57:500 Opioids, Psychostimulants & Dopamine (01:04:51) Self-Doubt, Confidence & Career (01:12:40) Autism Spectrum Disorder (01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine (01:30:30) Nucleus Accumbens & Behavior Probability (01:38:28) Reward for Pro-Social Behavior (01:43:13) Social Media & “Addictive Liability”; Gambling (01:52:17) Pain, Social Behavior & Empathy (02:02:19) Empathy Circuitry, Dopamine & Serotonin  (02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy (02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects (02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology (02:37:18) Serotonin, MDMA & Psychedelics  (02:40:16) Psychedelics: Research & Therapeutic Potential (02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Jul 2023 08:00:00 -0000 How Your Brain’s Reward Circuits Drive Your Choices | Dr. Robert Malenka full 132 Scicomm Media 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. In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert Malenka (00:02:53) Sponsors: LMNT & Waking Up (00:05:21) Dopamine & Reward Circuitry (00:11:31) Reward, Arousal, Memory & Dopamine  (00:17:34) Context, Cues & Dopamine Modification (00:25:38) Memory & Reward Scaling (00:30:50) Dopamine, “Addictive Liability” & Route of Administration  (00:39:25) Sponsor: AG1 (Athletic Greens) (00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability (00:50:51) Reinforcement vs. Reward, Wanting vs. Liking (00:57:500 Opioids, Psychostimulants & Dopamine (01:04:51) Self-Doubt, Confidence & Career (01:12:40) Autism Spectrum Disorder (01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine (01:30:30) Nucleus Accumbens & Behavior Probability (01:38:28) Reward for Pro-Social Behavior (01:43:13) Social Media & “Addictive Liability”; Gambling (01:52:17) Pain, Social Behavior & Empathy (02:02:19) Empathy Circuitry, Dopamine & Serotonin  (02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy (02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects (02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology (02:37:18) Serotonin, MDMA & Psychedelics  (02:40:16) Psychedelics: Research & Therapeutic Potential (02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Robert Malenka

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:21) Dopamine & Reward Circuitry

(00:11:31) Reward, Arousal, Memory & Dopamine 

(00:17:34) Context, Cues & Dopamine Modification

(00:25:38) Memory & Reward Scaling

(00:30:50) Dopamine, “Addictive Liability” & Route of Administration 

(00:39:25) Sponsor: AG1 (Athletic Greens)

(00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability

(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking

(00:57:500 Opioids, Psychostimulants & Dopamine

(01:04:51) Self-Doubt, Confidence & Career

(01:12:40) Autism Spectrum Disorder

(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine

(01:30:30) Nucleus Accumbens & Behavior Probability

(01:38:28) Reward for Pro-Social Behavior

(01:43:13) Social Media & “Addictive Liability”; Gambling

(01:52:17) Pain, Social Behavior & Empathy

(02:02:19) Empathy Circuitry, Dopamine & Serotonin 

(02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy

(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects

(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology

(02:37:18) Serotonin, MDMA & Psychedelics 

(02:40:16) Psychedelics: Research & Therapeutic Potential

(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10049 no Science-Supported Tools to Accelerate Your Fitness Goals https://www.hubermanlab.com/episode/science-supported-tools-to-accelerate-your-fitness-goals In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tools to Improve Fitness (00:02:52) Sponsors: LMNT & Waking Up (00:05:13) Foundational Fitness Program (00:13:33) Tool 1: Zone 2 Cardio & Daily Activities (00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets (00:33:11) Age-Related Strength Decline (00:34:31) Sponsor: AG1 (Athletic Greens) (00:38:08) Tool 3: “Sugarcane” Endurance Protocol (00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance (00:55:31) Tool 5: Rest Period & Physiological Sighs (01:00:20) Tool 6: Down-Regulation Breathing & Recovery (01:05:38) Tool 7: “The Line” (01:09:55) Tool 8: Smartphone Use & Training (01:13:44) Tool 9: Omega-3 Fatty Acids (01:15:37) Tool 10: Creatine (01:20:08) Tool 11: Rhodiola Rosea (01:25:13) Tool 12: Training Fasted or Fed, Caffeine (01:31:09) Training Session Flexibility (01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Jul 2023 08:00:00 -0000 Science-Supported Tools to Accelerate Your Fitness Goals full 131 Scicomm Media 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. In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tools to Improve Fitness (00:02:52) Sponsors: LMNT & Waking Up (00:05:13) Foundational Fitness Program (00:13:33) Tool 1: Zone 2 Cardio & Daily Activities (00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets (00:33:11) Age-Related Strength Decline (00:34:31) Sponsor: AG1 (Athletic Greens) (00:38:08) Tool 3: “Sugarcane” Endurance Protocol (00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance (00:55:31) Tool 5: Rest Period & Physiological Sighs (01:00:20) Tool 6: Down-Regulation Breathing & Recovery (01:05:38) Tool 7: “The Line” (01:09:55) Tool 8: Smartphone Use & Training (01:13:44) Tool 9: Omega-3 Fatty Acids (01:15:37) Tool 10: Creatine (01:20:08) Tool 11: Rhodiola Rosea (01:25:13) Tool 12: Training Fasted or Fed, Caffeine (01:31:09) Training Session Flexibility (01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Tools to Improve Fitness

(00:02:52) Sponsors: LMNT & Waking Up

(00:05:13) Foundational Fitness Program

(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities

(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets

(00:33:11) Age-Related Strength Decline

(00:34:31) Sponsor: AG1 (Athletic Greens)

(00:38:08) Tool 3: “Sugarcane” Endurance Protocol

(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance

(00:55:31) Tool 5: Rest Period & Physiological Sighs

(01:00:20) Tool 6: Down-Regulation Breathing & Recovery

(01:05:38) Tool 7: “The Line”

(01:09:55) Tool 8: Smartphone Use & Training

(01:13:44) Tool 9: Omega-3 Fatty Acids

(01:15:37) Tool 10: Creatine

(01:20:08) Tool 11: Rhodiola Rosea

(01:25:13) Tool 12: Training Fasted or Fed, Caffeine

(01:31:09) Training Session Flexibility

(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5577 no How to Improve Your Eye Health & Offset Vision Loss | Dr. Jeffrey Goldberg https://www.hubermanlab.com/episode/dr-jeffrey-goldberg-how-to-improve-your-eye-health-and-offset-vision-loss In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Jeffrey Goldberg (00:03:25) Sponsors: LMNT & Waking Up (00:06:29) Childhood & Eye Exams (00:11:36) Eye Misalignment & Recovery (00:20:38) Myopia (Near-Sightedness), Children & Sunlight (00:27:03) Sponsor: AG1 (Athletic Greens) (00:31:18) Eye Safety & Protection; Eye Hygiene (00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist (00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses (00:54:54) Reading Glasses: Use & Recommendations (00:58:34) Night Vision & Glasses (01:03:54) Corrective Eye Glasses, Exercises (01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion (01:13:25) Supranormal Vision & Performance Training (01:19:11) 20/20 Vision; Visual Acuity (01:24:51) Contact Lenses: Use, Risks & Aging (01:31:34) UV Protection & Cataracts, “Blue Blockers” (01:38:20) Light Sensitivity & Eye Color (01:40:29) LASIK Eye Surgery (01:46:26) Dry Eye, Tears & Age (01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP (02:00:46) Vision Loss: Cataracts, Glaucoma (02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms (02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes (02:18:54) Diabetic Retinopathy Treatment, Blood Pressure (02:22:17) Glaucoma Screening & Treatment (02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure (02:35:13) Eye Pressure & Sleep Position (02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy (02:42:23) “Floaters” (02:45:29) Eye Twitching (02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration (02:53:39) Glaucoma & Vitamin B3 Supplementation (02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis (03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Jun 2023 08:00:00 -0000 How to Improve Your Eye Health & Offset Vision Loss | Dr. Jeffrey Goldberg full 130 Scicomm Media n this episode, my guest is Jeffery Goldberg, MD, PhD, professor and chair of the department of ophthalmology at Stanford School of Medicine. In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Jeffrey Goldberg (00:03:25) Sponsors: LMNT & Waking Up (00:06:29) Childhood & Eye Exams (00:11:36) Eye Misalignment & Recovery (00:20:38) Myopia (Near-Sightedness), Children & Sunlight (00:27:03) Sponsor: AG1 (Athletic Greens) (00:31:18) Eye Safety & Protection; Eye Hygiene (00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist (00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses (00:54:54) Reading Glasses: Use & Recommendations (00:58:34) Night Vision & Glasses (01:03:54) Corrective Eye Glasses, Exercises (01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion (01:13:25) Supranormal Vision & Performance Training (01:19:11) 20/20 Vision; Visual Acuity (01:24:51) Contact Lenses: Use, Risks & Aging (01:31:34) UV Protection & Cataracts, “Blue Blockers” (01:38:20) Light Sensitivity & Eye Color (01:40:29) LASIK Eye Surgery (01:46:26) Dry Eye, Tears & Age (01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP (02:00:46) Vision Loss: Cataracts, Glaucoma (02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms (02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes (02:18:54) Diabetic Retinopathy Treatment, Blood Pressure (02:22:17) Glaucoma Screening & Treatment (02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure (02:35:13) Eye Pressure & Sleep Position (02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy (02:42:23) “Floaters” (02:45:29) Eye Twitching (02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration (02:53:39) Glaucoma & Vitamin B3 Supplementation (02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis (03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Jeffrey Goldberg

(00:03:25) Sponsors: LMNT & Waking Up

(00:06:29) Childhood & Eye Exams

(00:11:36) Eye Misalignment & Recovery

(00:20:38) Myopia (Near-Sightedness), Children & Sunlight

(00:27:03) Sponsor: AG1 (Athletic Greens)

(00:31:18) Eye Safety & Protection; Eye Hygiene

(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist

(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses

(00:54:54) Reading Glasses: Use & Recommendations

(00:58:34) Night Vision & Glasses

(01:03:54) Corrective Eye Glasses, Exercises

(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion

(01:13:25) Supranormal Vision & Performance Training

(01:19:11) 20/20 Vision; Visual Acuity

(01:24:51) Contact Lenses: Use, Risks & Aging

(01:31:34) UV Protection & Cataracts, “Blue Blockers”

(01:38:20) Light Sensitivity & Eye Color

(01:40:29) LASIK Eye Surgery

(01:46:26) Dry Eye, Tears & Age

(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP

(02:00:46) Vision Loss: Cataracts, Glaucoma

(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms

(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes

(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure

(02:22:17) Glaucoma Screening & Treatment

(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure

(02:35:13) Eye Pressure & Sleep Position

(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy

(02:42:23) “Floaters”

(02:45:29) Eye Twitching

(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration

(02:53:39) Glaucoma & Vitamin B3 Supplementation

(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis

(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9726 no AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation https://hubermanlab.com/premium Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction 00:01:46 Pros & Cons of Daily Caffeine Consumption 00:23:01 Huberman Lab Premium In the full AMA episode, we discuss: Can Caffeine Have a Detrimental Effect on the Gut Microbiome? What Are Some Ways of Recovering or Resetting From Decision Fatigue? Effects of Social Isolation Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 23 Jun 2023 17:00:00 -0000 AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation bonus Scicomm Media Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction 00:01:46 Pros & Cons of Daily Caffeine Consumption 00:23:01 Huberman Lab Premium In the full AMA episode, we discuss: Can Caffeine Have a Detrimental Effect on the Gut Microbiome? What Are Some Ways of Recovering or Resetting From Decision Fatigue? Effects of Social Isolation Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

Timestamps

(00:00:00) Introduction

00:01:46 Pros & Cons of Daily Caffeine Consumption

00:23:01 Huberman Lab Premium

In the full AMA episode, we discuss:

  • Can Caffeine Have a Detrimental Effect on the Gut Microbiome?
  • What Are Some Ways of Recovering or Resetting From Decision Fatigue?
  • Effects of Social Isolation


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1520 no How to Learn Better & Create Your Best Future | Tim Ferriss https://www.hubermanlab.com/episode/tim-ferriss-how-to-learn-better-and-create-your-best-future In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tim Ferriss (00:04:24) Sponsors: LMNT & Waking Up (00:07:43) 4-Hour Body & Development Mindset (00:15:22) Origins of Good Ideas (00:20:06) Writing & Structured Thinking (00:27:58) Writing, Night Owls (00:29:50) Sponsor: AG1 (00:34:21) Investigating Outliers; Social Media & Smartphones (00:40:37) Scientific Literacy, Randomized Clinical Trials (00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia (00:50:46) Slow Carb Diet & Adherence (01:03:35) Morning Protein Intake; Fasting (01:09:53) Power of Place; Building Your Network & Volunteering (01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity (01:33:32) Early Psychedelic Exploration, Depression (01:45:38) Psychedelic Research & Mental Health Funding (01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education (02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics (02:13:28) Meditation, Transcendental Meditation, Nature (02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive” (02:28:05) Mentors (02:34:53) Mind & Attention Allocation, Social Media, Boredom (02:43:08) Cockpunch (02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability (03:13:18) Making Meaning from Suffering (03:18:28) Role Identity, Future (03:26:21) Parenthood, Animals & Training (03:31:23) Podcasting, Experimentation (03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Jun 2023 08:00:00 -0000 How to Learn Better & Create Your Best Future | Tim Ferriss full 129 Scicomm Media 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. In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tim Ferriss (00:04:24) Sponsors: LMNT & Waking Up (00:07:43) 4-Hour Body & Development Mindset (00:15:22) Origins of Good Ideas (00:20:06) Writing & Structured Thinking (00:27:58) Writing, Night Owls (00:29:50) Sponsor: AG1 (00:34:21) Investigating Outliers; Social Media & Smartphones (00:40:37) Scientific Literacy, Randomized Clinical Trials (00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia (00:50:46) Slow Carb Diet & Adherence (01:03:35) Morning Protein Intake; Fasting (01:09:53) Power of Place; Building Your Network & Volunteering (01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity (01:33:32) Early Psychedelic Exploration, Depression (01:45:38) Psychedelic Research & Mental Health Funding (01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education (02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics (02:13:28) Meditation, Transcendental Meditation, Nature (02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive” (02:28:05) Mentors (02:34:53) Mind & Attention Allocation, Social Media, Boredom (02:43:08) Cockpunch (02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability (03:13:18) Making Meaning from Suffering (03:18:28) Role Identity, Future (03:26:21) Parenthood, Animals & Training (03:31:23) Podcasting, Experimentation (03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Tim Ferriss

(00:04:24) Sponsors: LMNT & Waking Up

(00:07:43) 4-Hour Body & Development Mindset

(00:15:22) Origins of Good Ideas

(00:20:06) Writing & Structured Thinking

(00:27:58) Writing, Night Owls

(00:29:50) Sponsor: AG1

(00:34:21) Investigating Outliers; Social Media & Smartphones

(00:40:37) Scientific Literacy, Randomized Clinical Trials

(00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia

(00:50:46) Slow Carb Diet & Adherence

(01:03:35) Morning Protein Intake; Fasting

(01:09:53) Power of Place; Building Your Network & Volunteering

(01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity

(01:33:32) Early Psychedelic Exploration, Depression

(01:45:38) Psychedelic Research & Mental Health Funding

(01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education

(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics

(02:13:28) Meditation, Transcendental Meditation, Nature

(02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive”

(02:28:05) Mentors

(02:34:53) Mind & Attention Allocation, Social Media, Boredom

(02:43:08) Cockpunch

(02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability

(03:13:18) Making Meaning from Suffering

(03:18:28) Role Identity, Future

(03:26:21) Parenthood, Animals & Training

(03:31:23) Podcasting, Experimentation

(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12869 yes The Science of MDMA & Its Therapeutic Uses: Benefits & Risks https://www.hubermanlab.com/episode/the-science-of-mdma-and-its-therapeutic-applications In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) MDMA “Ecstasy” (00:04:54) Sponsors: LMNT & Waking Up (00:08:18) MDMA History & Synthesis; Legality (00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin (00:23:30) MDMA vs Psychedelics vs Ketamine (00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma (00:30:12) Sponsor: AG1 (00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages (00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD) (00:52:36) Long-Term Effects, Threat Detection & PTSD (00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs (01:07:22) Oxytocin & MDMA (01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl (01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature (01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P (01:43:07) PTSD & Trauma; Talk Therapy, SSRIs (01:54:09) PTSD Treatment: Talk Therapy + MDMA (02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy (02:09:47) Side-Effects?, MDMA Efficacy & Legality (02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Jun 2023 08:00:00 -0000 The Science of MDMA & Its Therapeutic Uses: Benefits & Risks full 128 Scicomm Media In this episode, I discuss methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) MDMA “Ecstasy” (00:04:54) Sponsors: LMNT & Waking Up (00:08:18) MDMA History & Synthesis; Legality (00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin (00:23:30) MDMA vs Psychedelics vs Ketamine (00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma (00:30:12) Sponsor: AG1 (00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages (00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD) (00:52:36) Long-Term Effects, Threat Detection & PTSD (00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs (01:07:22) Oxytocin & MDMA (01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl (01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature (01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P (01:43:07) PTSD & Trauma; Talk Therapy, SSRIs (01:54:09) PTSD Treatment: Talk Therapy + MDMA (02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy (02:09:47) Side-Effects?, MDMA Efficacy & Legality (02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) MDMA “Ecstasy”

(00:04:54) Sponsors: LMNT & Waking Up

(00:08:18) MDMA History & Synthesis; Legality

(00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin

(00:23:30) MDMA vs Psychedelics vs Ketamine

(00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma

(00:30:12) Sponsor: AG1

(00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages

(00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD)

(00:52:36) Long-Term Effects, Threat Detection & PTSD

(00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs

(01:07:22) Oxytocin & MDMA

(01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl

(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature

(01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P

(01:43:07) PTSD & Trauma; Talk Therapy, SSRIs

(01:54:09) PTSD Treatment: Talk Therapy + MDMA

(02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy

(02:09:47) Side-Effects?, MDMA Efficacy & Legality

(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8022 no How Emotions & Social Factors Impact Learning | Dr. Immordino-Yang https://hubermanlab.com/dr-immordino-yang-how-emotions-and-social-factors-impact-learning/ In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Mary Helen Immordino-Yang (00:02:27) Sponsors: LMNT & Waking Up (00:05:54) Inspiration, Awe & Story (00:09:59) Brain-Body, Narratives (00:15:58) Emotions, Durability & Lifespan (00:21:47) Conjuring Stories, Historical Context & Emotion (00:28:53) Sponsor: AG1 (00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion (00:46:24) Emotional Development & Lifetime (00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility (01:05:22) Social Media, Cognitive Dissonance (01:09:52) Education, Deconstructing Beliefs & Curiosity (01:18:32) Emotion & Learning; Constructing Meaning (01:28:59) Good Teachers & Curiosity (01:33:25) Inter-disciplinary Education; Development & Culture (01:50:58) Idea Exploration, Tolerance (01:56:53) Reframing Education, Deconstructing Assumptions (02:03:28) Safety, Creativity & Default Mode Network (02:12:15) Civic Discourse & Education; Deconstructing Ideas (02:27:31) “Mirror” Neurons, Shared Social Experiences (02:35:49) Cold Exposure & Sickness; Role of Education (02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Jun 2023 08:00:00 -0000 How Emotions & Social Factors Impact Learning | Dr. Immordino-Yang full 127 Scicomm Media In this episode, my guest is Mary Helen Immordino-Yang, EdD, a professor of education and psychology at the University of Southern California (USC) who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Mary Helen Immordino-Yang (00:02:27) Sponsors: LMNT & Waking Up (00:05:54) Inspiration, Awe & Story (00:09:59) Brain-Body, Narratives (00:15:58) Emotions, Durability & Lifespan (00:21:47) Conjuring Stories, Historical Context & Emotion (00:28:53) Sponsor: AG1 (00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion (00:46:24) Emotional Development & Lifetime (00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility (01:05:22) Social Media, Cognitive Dissonance (01:09:52) Education, Deconstructing Beliefs & Curiosity (01:18:32) Emotion & Learning; Constructing Meaning (01:28:59) Good Teachers & Curiosity (01:33:25) Inter-disciplinary Education; Development & Culture (01:50:58) Idea Exploration, Tolerance (01:56:53) Reframing Education, Deconstructing Assumptions (02:03:28) Safety, Creativity & Default Mode Network (02:12:15) Civic Discourse & Education; Deconstructing Ideas (02:27:31) “Mirror” Neurons, Shared Social Experiences (02:35:49) Cold Exposure & Sickness; Role of Education (02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Mary Helen Immordino-Yang

(00:02:27) Sponsors: LMNT & Waking Up

(00:05:54) Inspiration, Awe & Story

(00:09:59) Brain-Body, Narratives

(00:15:58) Emotions, Durability & Lifespan

(00:21:47) Conjuring Stories, Historical Context & Emotion

(00:28:53) Sponsor: AG1

(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion

(00:46:24) Emotional Development & Lifetime

(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility

(01:05:22) Social Media, Cognitive Dissonance

(01:09:52) Education, Deconstructing Beliefs & Curiosity

(01:18:32) Emotion & Learning; Constructing Meaning

(01:28:59) Good Teachers & Curiosity

(01:33:25) Inter-disciplinary Education; Development & Culture

(01:50:58) Idea Exploration, Tolerance

(01:56:53) Reframing Education, Deconstructing Assumptions

(02:03:28) Safety, Creativity & Default Mode Network

(02:12:15) Civic Discourse & Education; Deconstructing Ideas

(02:27:31) “Mirror” Neurons, Shared Social Experiences

(02:35:49) Cold Exposure & Sickness; Role of Education

(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9455 no AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies https://hubermanlab.com/premium Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure? (00:20:02) Huberman Lab Premium In the full AMA episode, we discuss: How Can You Increase Rapid Eye Movement (REM) Sleep? What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players Sleep extension improves serving accuracy: A study with college varsity tennis players The impact of extended sleep on daytime alertness, vigilance, and mood Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 31 May 2023 12:00:00 -0000 AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies bonus Scicomm Media Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium. Timestamps (00:00:00) Introduction (00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure? (00:20:02) Huberman Lab Premium In the full AMA episode, we discuss: How Can You Increase Rapid Eye Movement (REM) Sleep? What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players Sleep extension improves serving accuracy: A study with college varsity tennis players The impact of extended sleep on daytime alertness, vigilance, and mood Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

Timestamps

(00:00:00) Introduction

(00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?

(00:20:02) Huberman Lab Premium


In the full AMA episode, we discuss:

  • How Can You Increase Rapid Eye Movement (REM) Sleep?
  • What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance?

Articles


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1340 no Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects https://www.hubermanlab.com/episode/adderall-stimulants-and-modafinil-for-adhd-short-and-long-term-effects In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD) (00:03:38) Sponsors: LMNT & Waking Up (00:06:35) The Brain-Body Contract (00:07:22) Attention, Prefrontal Cortex & ADHD (00:16:27) Stimulants “Sympathomimetics” (00:21:29) Adderall, Dopamine & Norepinephrine (00:25:58) Sympathomimetics, Dopamine & Norepinephrine (00:27:21) Sponsor: AG1 (00:32:20) Vyvanse is Timed-Release D-Amp (00:36:36) Ritalin, Concerta (00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification” (00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose (00:50:57) How do Stimulants ‘Calm’ ADHD? (00:54:480 Neuroplasticity & Neuromodulators (00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction? (01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use (01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol (01:19:32) Cortisol & Hormones (01:27:45) Psychosis & Addiction; Methamphetamine (01:38:20) Recreational Use, Addiction & Psychosis; Habituation (01:42:30) Drug Holidays; Ritalin & Long-Term Effects (01:45:35) Modafinil, Armodafinil; Side-Effects (01:53:03) Guanfacine, Alcohol (01:58:03) ADHD Medications (02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 May 2023 08:00:00 -0000 Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects full 126 Scicomm Media In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD) (00:03:38) Sponsors: LMNT & Waking Up (00:06:35) The Brain-Body Contract (00:07:22) Attention, Prefrontal Cortex & ADHD (00:16:27) Stimulants “Sympathomimetics” (00:21:29) Adderall, Dopamine & Norepinephrine (00:25:58) Sympathomimetics, Dopamine & Norepinephrine (00:27:21) Sponsor: AG1 (00:32:20) Vyvanse is Timed-Release D-Amp (00:36:36) Ritalin, Concerta (00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification” (00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose (00:50:57) How do Stimulants ‘Calm’ ADHD? (00:54:480 Neuroplasticity & Neuromodulators (00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction? (01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use (01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol (01:19:32) Cortisol & Hormones (01:27:45) Psychosis & Addiction; Methamphetamine (01:38:20) Recreational Use, Addiction & Psychosis; Habituation (01:42:30) Drug Holidays; Ritalin & Long-Term Effects (01:45:35) Modafinil, Armodafinil; Side-Effects (01:53:03) Guanfacine, Alcohol (01:58:03) ADHD Medications (02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD)

(00:03:38) Sponsors: LMNT & Waking Up

(00:06:35) The Brain-Body Contract

(00:07:22) Attention, Prefrontal Cortex & ADHD

(00:16:27) Stimulants “Sympathomimetics”

(00:21:29) Adderall, Dopamine & Norepinephrine

(00:25:58) Sympathomimetics, Dopamine & Norepinephrine

(00:27:21) Sponsor: AG1

(00:32:20) Vyvanse is Timed-Release D-Amp

(00:36:36) Ritalin, Concerta

(00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification”

(00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose

(00:50:57) How do Stimulants ‘Calm’ ADHD?

(00:54:480 Neuroplasticity & Neuromodulators

(00:58:06) Kids, ADHD Diagnosis & Treatment; Predispose Addiction?

(01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use

(01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol

(01:19:32) Cortisol & Hormones

(01:27:45) Psychosis & Addiction; Methamphetamine

(01:38:20) Recreational Use, Addiction & Psychosis; Habituation

(01:42:30) Drug Holidays; Ritalin & Long-Term Effects

(01:45:35) Modafinil, Armodafinil; Side-Effects

(01:53:03) Guanfacine, Alcohol

(01:58:03) ADHD Medications

(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7082 no The Science of Psychedelics for Mental Health | Dr. Robin Carhart-Harris https://www.hubermanlab.com/episode/dr-robin-carhart-harris-the-science-of-psychedelics-for-mental-health In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robin Carhart-Harris (00:02:28) Sponsors: LMNT & Waking Up (00:05:41) The Brain-Body Contract (00:06:31) Origin of the Word: “Psychedelics”; Pharmacology (00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy (00:17:32) Microdosing (00:26:08) Psilocybin vs. Magic Mushroom Doses (00:28:28) “Psychedelic-Therapy”, Music (00:31:13) Sponsor: AG1 (00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open” (00:43:01) Negative Emotions, Fear & Psychedelics (00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences (00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs (00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity (01:10:26) Psilocybin Therapy & Anorexia (01:12:56) Integration Phase & Psychedelic-Therapy; Meditation (01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition (01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer” (01:38:55) Placebo Response & Psychedelic Therapy (01:41:39) LSD & Psychedelic-Therapy, Micro-Dose (01:48:19) Combination Psilocybin-MDMA Therapy (01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine (02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses (02:12:26) Psychedelics & Legal Landscape; Decriminalization (02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval? (02:23:25) Psilocybin & Current Clinical Trials (02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift (02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 May 2023 08:00:00 -0000 The Science of Psychedelics for Mental Health | Dr. Robin Carhart-Harris full 125 Scicomm Media In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Robin Carhart-Harris (00:02:28) Sponsors: LMNT & Waking Up (00:05:41) The Brain-Body Contract (00:06:31) Origin of the Word: “Psychedelics”; Pharmacology (00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy (00:17:32) Microdosing (00:26:08) Psilocybin vs. Magic Mushroom Doses (00:28:28) “Psychedelic-Therapy”, Music (00:31:13) Sponsor: AG1 (00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open” (00:43:01) Negative Emotions, Fear & Psychedelics (00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences (00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs (00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity (01:10:26) Psilocybin Therapy & Anorexia (01:12:56) Integration Phase & Psychedelic-Therapy; Meditation (01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition (01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer” (01:38:55) Placebo Response & Psychedelic Therapy (01:41:39) LSD & Psychedelic-Therapy, Micro-Dose (01:48:19) Combination Psilocybin-MDMA Therapy (01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine (02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses (02:12:26) Psychedelics & Legal Landscape; Decriminalization (02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval? (02:23:25) Psilocybin & Current Clinical Trials (02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift (02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Robin Carhart-Harris

(00:02:28) Sponsors: LMNT & Waking Up

(00:05:41) The Brain-Body Contract

(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology

(00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy

(00:17:32) Microdosing

(00:26:08) Psilocybin vs. Magic Mushroom Doses

(00:28:28) “Psychedelic-Therapy”, Music

(00:31:13) Sponsor: AG1

(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”

(00:43:01) Negative Emotions, Fear & Psychedelics

(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences

(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs

(00:58:45) Psilocybin & Depression; Long-Term Effects: Connectivity & Neuroplasticity

(01:10:26) Psilocybin Therapy & Anorexia

(01:12:56) Integration Phase & Psychedelic-Therapy; Meditation

(01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition

(01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer”

(01:38:55) Placebo Response & Psychedelic Therapy

(01:41:39) LSD & Psychedelic-Therapy, Micro-Dose

(01:48:19) Combination Psilocybin-MDMA Therapy

(01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine

(02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses

(02:12:26) Psychedelics & Legal Landscape; Decriminalization

(02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval?

(02:23:25) Psilocybin & Current Clinical Trials

(02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift

(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9162 no How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg https://www.hubermanlab.com/episode/dr-susanna-soberg-how-to-use-cold-and-heat-exposure-to-improve-your-health In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Susanna Søberg (00:03:39) Sponsors: Plunge, LMNT & Waking Up (00:06:49) The Brain-Body Contract (00:07:40) Physiology in Uncomfortably Cold Environments (00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort (00:17:37) Cold Showers vs. Immersion in Water, Brown Fat (00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis (00:25:22) Shiver, “After Drop”, Healthy Stress (00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure (00:31:51) Sponsor: AG1 (00:37:02) Blood Pressure & Heath (00:38:26) Brown Fat, Insulin Sensitivity & Metabolism (00:45:07) Temperature Regulation, Brown Fat vs. White Fat (00:52:26) Cold Resilience, Scandinavia (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 May 2023 08:00:00 -0000 How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg full 124 Scicomm Media In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Susanna Søberg (00:03:39) Sponsors: Plunge, LMNT & Waking Up (00:06:49) The Brain-Body Contract (00:07:40) Physiology in Uncomfortably Cold Environments (00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort (00:17:37) Cold Showers vs. Immersion in Water, Brown Fat (00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis (00:25:22) Shiver, “After Drop”, Healthy Stress (00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure (00:31:51) Sponsor: AG1 (00:37:02) Blood Pressure & Heath (00:38:26) Brown Fat, Insulin Sensitivity & Metabolism (00:45:07) Temperature Regulation, Brown Fat vs. White Fat (00:52:26) Cold Resilience, Scandinavia (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Susanna Søberg

(00:03:39) Sponsors: Plunge, LMNT & Waking Up

(00:06:49) The Brain-Body Contract

(00:07:40) Physiology in Uncomfortably Cold Environments

(00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort

(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat

(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis

(00:25:22) Shiver, “After Drop”, Healthy Stress

(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure

(00:31:51) Sponsor: AG1

(00:37:02) Blood Pressure & Heath

(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism

(00:45:07) Temperature Regulation, Brown Fat vs. White Fat

(00:52:26) Cold Resilience, Scandinavia

(01:00:16) Winter Swimmers & Brown Fat; Discomfort

(01:10:28) Sex differences & Brown Fat, Cold-Adapted

(01:15:21) Diving Reflex & Parasympathetic Activation

(01:18:44) Tool: Deliberate Cold & Sauna Protocol

(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat

(01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health

(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions

(01:38:09) Cold Exposure, Sleep Quality, Clothing

(01:47:37) “Brown Fat Negative” & Shiver

(01:52:13) Cold & Heat, Inflammation Reduction

(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism

(01:59:39) Cold Exposure: Fed or Fasted?

(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold

(02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings

(02:11:29) Children & Hypothermia Risk

(02:17:16) Gender Differences & Cold Exposure

(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature

(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8803 no How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks https://www.hubermanlab.com/episode/how-psilocybin-can-rewire-our-brain-its-therapeutic-benefits-and-its-risks In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Psilocybin, Legal Considerations (00:08:48) Sponsors: LMNT & Waking Up (00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin (00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin (00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed (00:26:02) Sponsor: AG1 (00:27:21) Safety & Cautions for Specific Patient Populations (00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses” (00:36:21) Psychedelic Journey: Set, Setting & Support (00:43:43) Music & the Psilocybin Journey; Duration of Effects (00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception (00:59:48) Brain Networks & Therapeutic Outcomes (01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys (01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge” (01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness” (01:25:23) “Bad Trips”, Anxiety & Physiological Sighs (01:32:57) Therapeutic Use of Psilocybin (01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin (01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression (01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects (02:03:11) Psilocybin Experience & Mental Health (2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 May 2023 08:00:00 -0000 How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks full 123 Scicomm Media In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Psilocybin, Legal Considerations (00:08:48) Sponsors: LMNT & Waking Up (00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin (00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin (00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed (00:26:02) Sponsor: AG1 (00:27:21) Safety & Cautions for Specific Patient Populations (00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses” (00:36:21) Psychedelic Journey: Set, Setting & Support (00:43:43) Music & the Psilocybin Journey; Duration of Effects (00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception (00:59:48) Brain Networks & Therapeutic Outcomes (01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys (01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge” (01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness” (01:25:23) “Bad Trips”, Anxiety & Physiological Sighs (01:32:57) Therapeutic Use of Psilocybin (01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin (01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression (01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects (02:03:11) Psilocybin Experience & Mental Health (2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Psilocybin, Legal Considerations

(00:08:48) Sponsors: LMNT & Waking Up

(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin

(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin

(00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed

(00:26:02) Sponsor: AG1

(00:27:21) Safety & Cautions for Specific Patient Populations

(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”

(00:36:21) Psychedelic Journey: Set, Setting & Support

(00:43:43) Music & the Psilocybin Journey; Duration of Effects

(00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception

(00:59:48) Brain Networks & Therapeutic Outcomes

(01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys

(01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge”

(01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness”

(01:25:23) “Bad Trips”, Anxiety & Physiological Sighs

(01:32:57) Therapeutic Use of Psilocybin

(01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin

(01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression

(01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects

(02:03:11) Psilocybin Experience & Mental Health

(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7523 no How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel https://www.hubermanlab.com/episode/dr-noam-sobel-how-smells-influence-our-hormones-health-and-behavior In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Noam Sobel (00:04:03) Sponsors: LMNT & Waking Up (00:06:46) Olfaction Circuits (Smell) (00:14:49) Loss & Regeneration of Smell, Illness (00:21:39) Brain Processing of Smell (00:24:40) Smell & Memories (00:25:11) Sponsor: AG1 (00:29:07) Humans & Odor Tracking (00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System (00:48:18) Cognitive Processing & Breathing (00:54:47) Neurodegenerative Diseases & Olfaction (01:00:12) Congenital Anosmia (01:06:19) Handshaking, Sharing Chemicals & Social Sensing (01:15:07) Smelling Ourselves & Smelling Others (01:22:02) Odors & Romantic Attraction (01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage (01:40:20) Social Chemo-Signals, Fear (01:50:26) Chemo-Signaling, Aggression & Offspring (02:03:57) Menstrual Cycle Synchronization (02:12:11) Sweat, Tears, Emotions & Testosterone (02:27:46) Science Politics (02:37:54) Food Odors & Nutritional Value (02:45:34) Human Perception & Odorant Similarity (02:52:12) Digitizing Smell, COVID-19 & Smell (03:05:50) Medical Diagnostic Future & Olfaction Digitization (03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 May 2023 08:00:00 -0000 How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel full 122 Scicomm Media In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Noam Sobel (00:04:03) Sponsors: LMNT & Waking Up (00:06:46) Olfaction Circuits (Smell) (00:14:49) Loss & Regeneration of Smell, Illness (00:21:39) Brain Processing of Smell (00:24:40) Smell & Memories (00:25:11) Sponsor: AG1 (00:29:07) Humans & Odor Tracking (00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System (00:48:18) Cognitive Processing & Breathing (00:54:47) Neurodegenerative Diseases & Olfaction (01:00:12) Congenital Anosmia (01:06:19) Handshaking, Sharing Chemicals & Social Sensing (01:15:07) Smelling Ourselves & Smelling Others (01:22:02) Odors & Romantic Attraction (01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage (01:40:20) Social Chemo-Signals, Fear (01:50:26) Chemo-Signaling, Aggression & Offspring (02:03:57) Menstrual Cycle Synchronization (02:12:11) Sweat, Tears, Emotions & Testosterone (02:27:46) Science Politics (02:37:54) Food Odors & Nutritional Value (02:45:34) Human Perception & Odorant Similarity (02:52:12) Digitizing Smell, COVID-19 & Smell (03:05:50) Medical Diagnostic Future & Olfaction Digitization (03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Noam Sobel

(00:04:03) Sponsors: LMNT & Waking Up

(00:06:46) Olfaction Circuits (Smell)

(00:14:49) Loss & Regeneration of Smell, Illness

(00:21:39) Brain Processing of Smell

(00:24:40) Smell & Memories

(00:25:11) Sponsor: AG1

(00:29:07) Humans & Odor Tracking

(00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System

(00:48:18) Cognitive Processing & Breathing

(00:54:47) Neurodegenerative Diseases & Olfaction

(01:00:12) Congenital Anosmia

(01:06:19) Handshaking, Sharing Chemicals & Social Sensing

(01:15:07) Smelling Ourselves & Smelling Others

(01:22:02) Odors & Romantic Attraction

(01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage

(01:40:20) Social Chemo-Signals, Fear

(01:50:26) Chemo-Signaling, Aggression & Offspring

(02:03:57) Menstrual Cycle Synchronization

(02:12:11) Sweat, Tears, Emotions & Testosterone

(02:27:46) Science Politics

(02:37:54) Food Odors & Nutritional Value

(02:45:34) Human Perception & Odorant Similarity

(02:52:12) Digitizing Smell, COVID-19 & Smell

(03:05:50) Medical Diagnostic Future & Olfaction Digitization

(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11402 no AMA #6: Eye Health, Why We Yawn & Increasing Motivation https://hubermanlab.com/premium Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye? (00:33:55) Huberman Lab Premium In the full AMA episode, we discuss: Why We Yawn and Don't Yawn During Sleep How to Stay Motivated and Overcome Lethargy in Learning Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 27 Apr 2023 12:00:00 -0000 AMA #6: Eye Health, Why We Yawn & Increasing Motivation bonus Scicomm Media Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye? (00:33:55) Huberman Lab Premium In the full AMA episode, we discuss: Why We Yawn and Don't Yawn During Sleep How to Stay Motivated and Overcome Lethargy in Learning Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye?

(00:33:55) Huberman Lab Premium


In the full AMA episode, we discuss:

  • Why We Yawn and Don't Yawn During Sleep
  • How to Stay Motivated and Overcome Lethargy in Learning


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2173 no Science-Based Mental Training & Visualization for Improved Learning https://www.hubermanlab.com/episode/science-based-mental-training-and-visualization-for-improved-learning In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mental Training & Visualization (00:05:01) Sponsors: LMNT & Waking Up (00:08:04) Developmental vs. Adult Neuroplasticity (00:11:42) Learning New Skills: Focus & Sleep (00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills (00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization (00:26:35) Sponsor: AG1 (00:30:51) Principle #2: Mental Training Cannot Replace Real Training (00:37:36) Principle #3: Combining Real & Mental Training (00:43:17) Principle #4: Assigning Real-World Labels to Visualizations (00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception (00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency (01:05:00) Adding Mental Training; Injury, Travel or Layoffs (01:11:09) Timing of Mental Training & Sleep (01:15:17) Role of Gender & Age on Mental Training (01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed (01:23:53) Physical Skills, Motor Cortex & Cerebellum (01:31:15) “Go” & “No-Go” Pathways (01:34:19) Stop-Signal Task, Withholding Action (01:44:19) Aphantasia, Synesthesia; Social Cognition (01:52:58) Mental Training Practice & Benefits (01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Apr 2023 08:00:00 -0000 Science-Based Mental Training & Visualization for Improved Learning full 121 Scicomm Media In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mental Training & Visualization (00:05:01) Sponsors: LMNT & Waking Up (00:08:04) Developmental vs. Adult Neuroplasticity (00:11:42) Learning New Skills: Focus & Sleep (00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills (00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization (00:26:35) Sponsor: AG1 (00:30:51) Principle #2: Mental Training Cannot Replace Real Training (00:37:36) Principle #3: Combining Real & Mental Training (00:43:17) Principle #4: Assigning Real-World Labels to Visualizations (00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception (00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency (01:05:00) Adding Mental Training; Injury, Travel or Layoffs (01:11:09) Timing of Mental Training & Sleep (01:15:17) Role of Gender & Age on Mental Training (01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed (01:23:53) Physical Skills, Motor Cortex & Cerebellum (01:31:15) “Go” & “No-Go” Pathways (01:34:19) Stop-Signal Task, Withholding Action (01:44:19) Aphantasia, Synesthesia; Social Cognition (01:52:58) Mental Training Practice & Benefits (01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Mental Training & Visualization

(00:05:01) Sponsors: LMNT & Waking Up

(00:08:04) Developmental vs. Adult Neuroplasticity

(00:11:42) Learning New Skills: Focus & Sleep

(00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills

(00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization

(00:26:35) Sponsor: AG1

(00:30:51) Principle #2: Mental Training Cannot Replace Real Training

(00:37:36) Principle #3: Combining Real & Mental Training

(00:43:17) Principle #4: Assigning Real-World Labels to Visualizations

(00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception

(00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency

(01:05:00) Adding Mental Training; Injury, Travel or Layoffs

(01:11:09) Timing of Mental Training & Sleep

(01:15:17) Role of Gender & Age on Mental Training

(01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed

(01:23:53) Physical Skills, Motor Cortex & Cerebellum

(01:31:15) “Go” & “No-Go” Pathways

(01:34:19) Stop-Signal Task, Withholding Action

(01:44:19) Aphantasia, Synesthesia; Social Cognition

(01:52:58) Mental Training Practice & Benefits

(01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6972 no Neuralink & Technologies to Enhance Human Brains | Dr. Matthew MacDougall https://www.hubermanlab.com/episode/dr-matthew-macdougall-neuralink-and-technologies-to-enhance-human-brains In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Matthew MacDougall (00:04:22) Sponsors: LMNT & Waking Up (00:07:38) Brain Function & Injury; Brain Tumor Treatment (00:13:52) Frontal Lobe Filter; Sleep Deprivation (00:19:00) Neuroplasticity, Pharmacology & Machines (00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery (00:27:52) Sponsor: AG1 (00:32:20) Neocortex vs. Deep Brain (00:36:45) Decoding Brain Signals (00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants (00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat (00:57:43) Brain Augmentation & Paralysis (01:02:09) Brain Implants & Peripheral Devices (01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games (01:22:13) Improving Animal Experimentation, Pigs (01:33:18) Skull & Injury, Traumatic Brain Injury (TBI) (01:39:14) Brain Health, Alcohol (01:43:34) Neuroplasticity, Brain Lesions & Redundancy (01:47:32) Car Accidents & Driver Alertness (01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink (01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Apr 2023 08:00:00 -0000 Neuralink & Technologies to Enhance Human Brains | Dr. Matthew MacDougall full 120 Scicomm Media In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Matthew MacDougall (00:04:22) Sponsors: LMNT & Waking Up (00:07:38) Brain Function & Injury; Brain Tumor Treatment (00:13:52) Frontal Lobe Filter; Sleep Deprivation (00:19:00) Neuroplasticity, Pharmacology & Machines (00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery (00:27:52) Sponsor: AG1 (00:32:20) Neocortex vs. Deep Brain (00:36:45) Decoding Brain Signals (00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants (00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat (00:57:43) Brain Augmentation & Paralysis (01:02:09) Brain Implants & Peripheral Devices (01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games (01:22:13) Improving Animal Experimentation, Pigs (01:33:18) Skull & Injury, Traumatic Brain Injury (TBI) (01:39:14) Brain Health, Alcohol (01:43:34) Neuroplasticity, Brain Lesions & Redundancy (01:47:32) Car Accidents & Driver Alertness (01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink (01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Matthew MacDougall

(00:04:22) Sponsors: LMNT & Waking Up

(00:07:38) Brain Function & Injury; Brain Tumor Treatment

(00:13:52) Frontal Lobe Filter; Sleep Deprivation

(00:19:00) Neuroplasticity, Pharmacology & Machines

(00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery

(00:27:52) Sponsor: AG1

(00:32:20) Neocortex vs. Deep Brain

(00:36:45) Decoding Brain Signals

(00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants

(00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat

(00:57:43) Brain Augmentation & Paralysis

(01:02:09) Brain Implants & Peripheral Devices

(01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games

(01:22:13) Improving Animal Experimentation, Pigs

(01:33:18) Skull & Injury, Traumatic Brain Injury (TBI)

(01:39:14) Brain Health, Alcohol

(01:43:34) Neuroplasticity, Brain Lesions & Redundancy

(01:47:32) Car Accidents & Driver Alertness

(01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink

(01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7075 no The Science of Healthy Hair, Hair Loss and How to Regrow Hair https://www.hubermanlab.com/episode/the-science-of-healthy-hair-hair-loss-and-how-to-regrow-hair In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Hair (00:04:29) Sponsors: LMNT & Waking Up (00:08:04) Psychological States & Hair (00:13:19) Hair Anatomy & Stem Cells (00:26:05) 3 Phases of Hair Growth (00:32:06) Sponsor: AG1 (Athletic Greens) (00:36:55) Minoxidil & Blood Flow (00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling (00:56:10) Microneedling, Minoxidil & “Dead Zones” (01:01:25) Botox Treatments (01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair (01:15:46) Topical Caffeine & Slowing Hair Loss (01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol (01:25:52) Iron & Hair Growth (01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin (01:33:22) Ketoconazole & Offsetting Hair Loss (01:38:46) Topical & Oral Finasteride (01:51:00) Post- Finasteride Syndrome (01:56:01) Dutasteride (01:58:53) Mechanical & Chemical Stimulation for Hair Growth (02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Apr 2023 08:00:00 -0000 The Science of Healthy Hair, Hair Loss and How to Regrow Hair full 119 Scicomm Media In this episode, I explain the biology of hair, hair growth, why hair growth slows and what cause hair to stop growing and/or “fall out.” In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Hair (00:04:29) Sponsors: LMNT & Waking Up (00:08:04) Psychological States & Hair (00:13:19) Hair Anatomy & Stem Cells (00:26:05) 3 Phases of Hair Growth (00:32:06) Sponsor: AG1 (Athletic Greens) (00:36:55) Minoxidil & Blood Flow (00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling (00:56:10) Microneedling, Minoxidil & “Dead Zones” (01:01:25) Botox Treatments (01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair (01:15:46) Topical Caffeine & Slowing Hair Loss (01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol (01:25:52) Iron & Hair Growth (01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin (01:33:22) Ketoconazole & Offsetting Hair Loss (01:38:46) Topical & Oral Finasteride (01:51:00) Post- Finasteride Syndrome (01:56:01) Dutasteride (01:58:53) Mechanical & Chemical Stimulation for Hair Growth (02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Hair

(00:04:29) Sponsors: LMNT & Waking Up

(00:08:04) Psychological States & Hair

(00:13:19) Hair Anatomy & Stem Cells

(00:26:05) 3 Phases of Hair Growth

(00:32:06) Sponsor: AG1 (Athletic Greens)

(00:36:55) Minoxidil & Blood Flow

(00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling

(00:56:10) Microneedling, Minoxidil & “Dead Zones”

(01:01:25) Botox Treatments

(01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair

(01:15:46) Topical Caffeine & Slowing Hair Loss

(01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol

(01:25:52) Iron & Hair Growth

(01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin

(01:33:22) Ketoconazole & Offsetting Hair Loss

(01:38:46) Topical & Oral Finasteride

(01:51:00) Post- Finasteride Syndrome

(01:56:01) Dutasteride

(01:58:53) Mechanical & Chemical Stimulation for Hair Growth

(02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7245 no Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel https://www.hubermanlab.com/episode/dr-elissa-epel-control-stress-for-healthy-eating-metabolism-and-aging In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Elissa Epel (00:02:33) Sponsors: LMNT & Waking Up (00:06:18) Stress; Effects on Body & Mind (00:12:50) Tools: Overthinking & Stress (00:15:37) Acute, Moderate & Chronic Stress, Breathing (00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response (00:27:23) Sponsor: AG1 (Athletic Greens) (00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields” (00:37:400 Stress, Overeating, Craving & Opioid System (00:48:55) Tools: Breaking Overeating Cycles, Mindfulness (00:54:44) Soda & Sugary Drinks (01:00:51) Smoking, Processed Food & Rebellion (01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health (01:14:11) Body Scan & Cravings (01:17:28) Tool: Meditation & Aging; Meditation Retreats (01:23:35) Meditation, Psychedelics & Neuroplasticity (01:26:02) Mitochondrial Health, Stress & Mood (01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall” (01:37:57) Tool: Control, Uncertainty (01:45:25) Stress Management, “Skillful Surfing” (01:50:25) Narrative, Purpose & Stress (01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging (02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Apr 2023 08:00:00 -0000 Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel full 118 Scicomm Media In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled “The Stress Prescription.” In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Elissa Epel (00:02:33) Sponsors: LMNT & Waking Up (00:06:18) Stress; Effects on Body & Mind (00:12:50) Tools: Overthinking & Stress (00:15:37) Acute, Moderate & Chronic Stress, Breathing (00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response (00:27:23) Sponsor: AG1 (Athletic Greens) (00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields” (00:37:400 Stress, Overeating, Craving & Opioid System (00:48:55) Tools: Breaking Overeating Cycles, Mindfulness (00:54:44) Soda & Sugary Drinks (01:00:51) Smoking, Processed Food & Rebellion (01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health (01:14:11) Body Scan & Cravings (01:17:28) Tool: Meditation & Aging; Meditation Retreats (01:23:35) Meditation, Psychedelics & Neuroplasticity (01:26:02) Mitochondrial Health, Stress & Mood (01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall” (01:37:57) Tool: Control, Uncertainty (01:45:25) Stress Management, “Skillful Surfing” (01:50:25) Narrative, Purpose & Stress (01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging (02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Elissa Epel

(00:02:33) Sponsors: LMNT & Waking Up

(00:06:18) Stress; Effects on Body & Mind

(00:12:50) Tools: Overthinking & Stress

(00:15:37) Acute, Moderate & Chronic Stress, Breathing

(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response

(00:27:23) Sponsor: AG1 (Athletic Greens)

(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”

(00:37:400 Stress, Overeating, Craving & Opioid System

(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness

(00:54:44) Soda & Sugary Drinks

(01:00:51) Smoking, Processed Food & Rebellion

(01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health

(01:14:11) Body Scan & Cravings

(01:17:28) Tool: Meditation & Aging; Meditation Retreats

(01:23:35) Meditation, Psychedelics & Neuroplasticity

(01:26:02) Mitochondrial Health, Stress & Mood

(01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall”

(01:37:57) Tool: Control, Uncertainty

(01:45:25) Stress Management, “Skillful Surfing”

(01:50:25) Narrative, Purpose & Stress

(01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging

(02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7296 no Leverage Dopamine to Overcome Procrastination & Optimize Effort https://www.hubermanlab.com/episode/leverage-dopamine-to-overcome-procrastination-and-optimize-effort In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dopamine (00:02:48) Sponsors: LMNT & Waking Up (00:06:27) Dopamine Brain Circuits (00:14:53) Goals & Addiction (00:17:13) Dopamine Dynamics, “Wave Pool” analogy (00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error (00:24:46) Sponsor: AG1 (Athletic Greens) (00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard” (00:37:40) Addiction; Pleasure & Pain Imbalance (00:44:55) Dopamine Release & Addictive Substances/Behaviors (00:50:43) Addiction Recovery, Binding Behaviors (00:53:25) Tools: Maintain Baseline Dopamine Levels (01:03:26) Tool: Deliberate Cold Exposure & Dopamine (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens (01:18:58) Dopamine Trough Recovery, Postpartum Depression (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation (01:38:10) Making Effort the Reward, Growth Mindset (01:41:49) Tool: Overcome Procrastination (01:52:16) Tool: Meditation & Procrastination (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Mar 2023 08:00:00 -0000 Leverage Dopamine to Overcome Procrastination & Optimize Effort full 117 Scicomm Media In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dopamine (00:02:48) Sponsors: LMNT & Waking Up (00:06:27) Dopamine Brain Circuits (00:14:53) Goals & Addiction (00:17:13) Dopamine Dynamics, “Wave Pool” analogy (00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error (00:24:46) Sponsor: AG1 (Athletic Greens) (00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard” (00:37:40) Addiction; Pleasure & Pain Imbalance (00:44:55) Dopamine Release & Addictive Substances/Behaviors (00:50:43) Addiction Recovery, Binding Behaviors (00:53:25) Tools: Maintain Baseline Dopamine Levels (01:03:26) Tool: Deliberate Cold Exposure & Dopamine (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens (01:18:58) Dopamine Trough Recovery, Postpartum Depression (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation (01:38:10) Making Effort the Reward, Growth Mindset (01:41:49) Tool: Overcome Procrastination (01:52:16) Tool: Meditation & Procrastination (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dopamine

(00:02:48) Sponsors: LMNT & Waking Up

(00:06:27) Dopamine Brain Circuits

(00:14:53) Goals & Addiction

(00:17:13) Dopamine Dynamics, “Wave Pool” analogy

(00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error

(00:24:46) Sponsor: AG1 (Athletic Greens)

(00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard”

(00:37:40) Addiction; Pleasure & Pain Imbalance

(00:44:55) Dopamine Release & Addictive Substances/Behaviors

(00:50:43) Addiction Recovery, Binding Behaviors

(00:53:25) Tools: Maintain Baseline Dopamine Levels

(01:03:26) Tool: Deliberate Cold Exposure & Dopamine

(01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens

(01:18:58) Dopamine Trough Recovery, Postpartum Depression

(01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation

(01:38:10) Making Effort the Reward, Growth Mindset

(01:41:49) Tool: Overcome Procrastination

(01:52:16) Tool: Meditation & Procrastination

(01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6877 no AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR https://hubermanlab.com/premium Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives (00:21:07) Huberman Lab Premium In the full AMA episode, we discuss: Continuous Glucose Monitors (CGMs) How to Build Good Habits Alongside a Partner Who Challenges Them? Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 24 Mar 2023 12:00:00 -0000 AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR bonus Scicomm Media Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives (00:21:07) Huberman Lab Premium In the full AMA episode, we discuss: Continuous Glucose Monitors (CGMs) How to Build Good Habits Alongside a Partner Who Challenges Them? Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives

(00:21:07) Huberman Lab Premium


In the full AMA episode, we discuss:

  • Continuous Glucose Monitors (CGMs)
  • How to Build Good Habits Alongside a Partner Who Challenges Them?
  • Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1406 no Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia https://www.hubermanlab.com/episode/dr-peter-attia-improve-vitality-emotional-and-physical-health-and-lifespan In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia (00:03:39) Sponsor: LMNT (00:07:34) Lifespan vs. Healthspan (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing  (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution (00:28:33) Sponsor: AG1 (00:33:29) Cholesterol, ApoB (00:42:21) Cholesterol Levels, LDL & ApoB Testing (00:49:29) ApoB Levels & Atherosclerosis, Causality (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors (01:12:30) Monitoring ApoB (01:18:30) Reducing Blood Pressure, Exercise & Sleep (01:20:50) High Blood Pressure & Kidneys (01:23:11) Alcohol, Sleep & Disease Risk (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity (01:39:47) Cancer Screening & Survival (01:44:17) Radiation Risks, CT & PET Scans (01:48:48) Environmental Carcinogens (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE (02:08:08) Alzheimer’s Disease & Amyloid (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI) (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training (02:41:05) Emotional Health (02:53:45) Mortality & Preserving Relationship Quality (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions (03:09:34) Treatment Centers, Emotional Processing & Recovery (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Mar 2023 08:00:00 -0000 Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia full 116 Scicomm Media In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia (00:03:39) Sponsor: LMNT (00:07:34) Lifespan vs. Healthspan (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing  (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution (00:28:33) Sponsor: AG1 (00:33:29) Cholesterol, ApoB (00:42:21) Cholesterol Levels, LDL & ApoB Testing (00:49:29) ApoB Levels & Atherosclerosis, Causality (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors (01:12:30) Monitoring ApoB (01:18:30) Reducing Blood Pressure, Exercise & Sleep (01:20:50) High Blood Pressure & Kidneys (01:23:11) Alcohol, Sleep & Disease Risk (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity (01:39:47) Cancer Screening & Survival (01:44:17) Radiation Risks, CT & PET Scans (01:48:48) Environmental Carcinogens (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE (02:08:08) Alzheimer’s Disease & Amyloid (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI) (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training (02:41:05) Emotional Health (02:53:45) Mortality & Preserving Relationship Quality (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions (03:09:34) Treatment Centers, Emotional Processing & Recovery (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Peter Attia

(00:03:39) Sponsor: LMNT

(00:07:34) Lifespan vs. Healthspan

(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis

(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing 

(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution

(00:28:33) Sponsor: AG1

(00:33:29) Cholesterol, ApoB

(00:42:21) Cholesterol Levels, LDL & ApoB Testing

(00:49:29) ApoB Levels & Atherosclerosis, Causality

(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors

(01:12:30) Monitoring ApoB

(01:18:30) Reducing Blood Pressure, Exercise & Sleep

(01:20:50) High Blood Pressure & Kidneys

(01:23:11) Alcohol, Sleep & Disease Risk

(01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity

(01:39:47) Cancer Screening & Survival

(01:44:17) Radiation Risks, CT & PET Scans

(01:48:48) Environmental Carcinogens

(01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy

(01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE

(02:08:08) Alzheimer’s Disease & Amyloid

(02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI)

(02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis

(02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training

(02:41:05) Emotional Health

(02:53:45) Mortality & Preserving Relationship Quality

(03:02:20) Relationships vs. Outcomes, Deconstructing Emotions

(03:09:34) Treatment Centers, Emotional Processing & Recovery

(03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk

(03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12302 no Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda https://hubermanlab.com/dr-satchin-panda-intermittent-fasting-to-improve-health-cognition-and-longevity/ In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Mar 2023 08:00:00 -0000 Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda full 115 Scicomm Media In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Satchin Panda

(00:03:18) Sponsor: LMNT

(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health

(00:14:38) Mealtimes & Circadian Clock

(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion

(00:25:28) Breaking a Fast, Burning Fat

(00:28:45) Sponsor: AG1

(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity

(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)

(00:52:40) Physical Activity, Nutrition & Feeding Window

(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet

(01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast

(01:16:20) Circadian Rhythm, “Night Owls” & Genetics

(01:26:37) Morning vs. Nighttime Discussions, “Me Time”

(01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin

(01:36:05) Shift Workers, Health & Disease

(01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction

(01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose

(02:05:18) Shift Workers & Sleep; Alcohol & Caffeine

(02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep

(02:22:10) Meal Timing

(02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health

(02:28:12) “Fat Fasting”, Blood Glucose & Insulin

(02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability?

(02:39:14) Circadian Rhythm & Metabolism

(02:41:36) Ontime Health App, Circadian Clock App

(02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9844 no How to Optimize Your Water Quality & Intake for Health https://hubermanlab.com/how-to-optimize-your-water-quality-and-intake-for-health In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:42) Sponsor: LMNT (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:32:38) Sponsor: AG1 (00:34:07) Body, Cells & Water (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Mar 2023 09:00:00 -0000 How to Optimize Your Water Quality & Intake for Health full 114 Scicomm Media In this episode, I discuss our body’s most vital and essential nutrient—water. In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:42) Sponsor: LMNT (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:32:38) Sponsor: AG1 (00:34:07) Body, Cells & Water (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.

For recommended water filters, tests and the full show notes, please visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Water

(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss

(00:15:42) Sponsor: LMNT

(00:19:27) Water: Physical Properties & Chemistry

(00:26:32) Bonds & Water Phases, “Structured Water”

(00:32:38) Sponsor: AG1

(00:34:07) Body, Cells & Water

(00:37:37) Water as a Solvent, Temperature & pH

(00:41:49) Water Transport in Cells, Aquaporin Channels

(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport

(00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants

(01:02:38) Tool: Baseline Hydration

(01:11:35) Tool: Hydration & Exercise, Galpin Equation

(01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine

(01:19:15) Hydration; Cognitive & Physical Performance 

(01:23:53) Tool: Water Filtration; Nighttime Urination

(01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health

(01:37:18) Tool: Water Filters

(01:44:18) Tool: Resting Tap Water & Sediment

(01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health

(01:53:40) Water Temperature

(01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched

(02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration

(02:11:13) Tool: Molecular Hydrogen Tablets, Water pH

(02:14:05) Structured Water

(02:16:39) Tool: Water Pipes, Faucet Filter

(02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8256 no Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi https://hubermanlab.com/dr-oded-rechavi-genes-and-the-inheritance-of-memories-across-generations In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:25) Sponsor: LMNT (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:25:16) Sponsor: AG1 (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Feb 2023 09:00:00 -0000 Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi full 113 Scicomm Media In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel-Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:25) Sponsor: LMNT (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:25:16) Sponsor: AG1 (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Oded Rechavi

(00:02:25) Sponsor: LMNT

(00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells

(00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits

(00:22:54) Paul Kammerer & Toad Morphology

(00:25:16) Sponsor: AG1

(00:30:06) James McConnell & Memory Transfer

(00:37:31) Weismann Barrier; Epigenetics 

(00:45:13) Epigenetic Reprogramming; Imprinted Genes 

(00:50:43) Nature vs. Nurture; Epigenetics & Offspring

(00:59:06) Generational Epigenetic Inheritance 

(01:10:20) Model Organisms, C. elegans

(01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs

(01:26:02) RNA Interference, C. elegans & Virus Immunity

(01:34:13) RNA Amplification, Multi-Generational Effects

(01:38:41) Response Duration & Environment

(01:47:50) Generational Memory Transmission, RNA

(01:59:36) Germ Cells & Behavior; Body Cues

(02:04:48) Transmission of Sexual Choice

(02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing

(02:17:56) Deliberate Cold Exposure, Learning & Memory

(02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8843 no AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More https://hubermanlab.com/premium Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) How to achieve consistent state of motivation? [Martin Zokov] In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 24 Feb 2023 13:00:00 -0000 AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More bonus Scicomm Media Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) How to achieve consistent state of motivation? [Martin Zokov] In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:27) How to achieve consistent state of motivation? [Martin Zokov]

In the full AMA episode, we discuss:

  • Are there neurological benefits from different types of body work?
  • Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity?
  • Is anxiety useful? Can it be controlled?


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1393 no GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness https://hubermanlab.com/dr-andy-galpin-optimal-nutrition-and-supplementation-for-fitness In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nutrition & Supplementation (00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase (00:16:51) Sponsors: Levels, LMNT (00:20:31) Dehydration, Overhydration, Night Urination (00:35:37) Tool: Hydration, Caffeine & Electrolytes (00:41:22) Tool: Sweating, Salt & Performance (00:48:57) Sponsor: AG1 (00:49:49) Galpin Equation for Hydration & Exercise, Focus (00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt (01:10:58) Electrolytes, Carbohydrates & Exercise (01:15:44) Sponsor: InsideTracker (01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing (01:25:13) Caffeine & Endurance (01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics (01:35:43) Rhodiola, Cortisol & Fatigue (01:39:55) Tool: Supplement Formulations (01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors (01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome (02:02:33) Tool: Sleep Environment, Absolute Rest (02:11:03) Tools: Sleep & Disturbances, Inositol (02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements (02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins (02:39:27) Intermittent Fasting, Training & Keto Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry Extract; Examine.com (02:51:50) Fitness Testing, Training Programs; Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 22 Feb 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness full Scicomm Media In this episode 6 (of a 6-part special series) on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nutrition & Supplementation (00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase (00:16:51) Sponsors: Levels, LMNT (00:20:31) Dehydration, Overhydration, Night Urination (00:35:37) Tool: Hydration, Caffeine & Electrolytes (00:41:22) Tool: Sweating, Salt & Performance (00:48:57) Sponsor: AG1 (00:49:49) Galpin Equation for Hydration & Exercise, Focus (00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt (01:10:58) Electrolytes, Carbohydrates & Exercise (01:15:44) Sponsor: InsideTracker (01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing (01:25:13) Caffeine & Endurance (01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics (01:35:43) Rhodiola, Cortisol & Fatigue (01:39:55) Tool: Supplement Formulations (01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors (01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome (02:02:33) Tool: Sleep Environment, Absolute Rest (02:11:03) Tools: Sleep & Disturbances, Inositol (02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements (02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins (02:39:27) Intermittent Fasting, Training & Keto Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry Extract; Examine.com (02:51:50) Fitness Testing, Training Programs; Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Nutrition & Supplementation

(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase

(00:16:51) Sponsors: Levels, LMNT

(00:20:31) Dehydration, Overhydration, Night Urination

(00:35:37) Tool: Hydration, Caffeine & Electrolytes

(00:41:22) Tool: Sweating, Salt & Performance

(00:48:57) Sponsor: AG1

(00:49:49) Galpin Equation for Hydration & Exercise, Focus

(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt

(01:10:58) Electrolytes, Carbohydrates & Exercise

(01:15:44) Sponsor: InsideTracker

(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing

(01:25:13) Caffeine & Endurance

(01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics

(01:35:43) Rhodiola, Cortisol & Fatigue

(01:39:55) Tool: Supplement Formulations

(01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors

(01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome

(02:02:33) Tool: Sleep Environment, Absolute Rest

(02:11:03) Tools: Sleep & Disturbances, Inositol

(02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements

(02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins

(02:39:27) Intermittent Fasting, Training & Keto Diets; GABA

(02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window”

(02:47:23) Garlic; Tart Cherry Extract; Examine.com

(02:51:50) Fitness Testing, Training Programs; Exercise Recovery

(03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11133 yes How to Breathe Correctly for Optimal Health, Mood, Learning & Performance https://hubermanlab.com/how-to-breathe-correctly-for-optimal-health-mood-learning-and-performance/ In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:57) Sponsor: LMNT (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:26:30) Sponsor: AG1 (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Feb 2023 09:00:00 -0000 How to Breathe Correctly for Optimal Health, Mood, Learning & Performance full 112 Scicomm Media In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:57) Sponsor: LMNT (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:26:30) Sponsor: AG1 (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Breathing

(00:05:57) Sponsor: LMNT

(00:09:36) Respiration, Oxygen & Carbon Dioxide

(00:18:18) Breathing Mechanics

(00:26:30) Sponsor: AG1

(00:31:23) Chemistry of Breathing, Hyperventilation

(00:40:35) High Altitudes, Oxygen & Breathing

(00:47:16) Tool: Sleep Apnea, Nasal Breathing

(00:51:50) Brain Centers & Breathing Rhythm

(00:57:23) Brain, Hyperventilation & “Over-breathing”

(01:03:53) What is Healthy Breathing?

(01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing

(01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing

(01:33:56) Tool: Physiological Sighing & Exercise Side Cramp

(01:39:16) Breathing & Heart Rate Variability

(01:46:21) Tool: How to Stop Hiccups

(01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method”

(01:57:11) Deliberate Cold Exposure & Breathing

(01:59:54) Tool: Inhales & Learning; Exhales & Movement

(02:09:15) Mouth vs. Nasal Breathing, Aesthetics

(02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8061 no GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals https://hubermanlab.com/guest-series-dr-andy-galpin-maximize-recovery-to-achieve-fitness-and-performance-goals In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain (00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level (00:30:20) Recovery Timescales, Adaptation & Optimization (00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery Levels, Enhance Recovery (00:47:28) Sponsor: AG1 (00:48:19) Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload & Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing (01:08:27) Tool: Acute Soreness, Massage, Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility (01:20:44) Sponsor: InsideTracker (01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for Overreaching & Overtraining (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV) (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones (02:25:04) Mirrors & Resistance Training (02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger Adaptations & Stress Recovery  (02:42:41) Tool: Measure Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones, Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery Measurements (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 15 Feb 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals full Scicomm Media In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain (00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level (00:30:20) Recovery Timescales, Adaptation & Optimization (00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery Levels, Enhance Recovery (00:47:28) Sponsor: AG1 (00:48:19) Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload & Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing (01:08:27) Tool: Acute Soreness, Massage, Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility (01:20:44) Sponsor: InsideTracker (01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for Overreaching & Overtraining (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV) (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones (02:25:04) Mirrors & Resistance Training (02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger Adaptations & Stress Recovery  (02:42:41) Tool: Measure Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones, Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery Measurements (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Recovery

(00:04:17) Exercise & Delayed Muscle Soreness, Pain

(00:11:35) Muscle Spindles, Reduce Soreness

(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level

(00:30:20) Recovery Timescales, Adaptation & Optimization

(00:35:10) Adaptation & Biomarkers Levels

(00:40:36) 4 Recovery Levels, Enhance Recovery

(00:47:28) Sponsor: AG1

(00:48:19) Overreaching vs. Overtraining

(00:52:53) Tool: Acute Overload & Recovery, Breathwork

(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing

(01:08:27) Tool: Acute Soreness, Massage, Temperature

(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility

(01:20:44) Sponsor: InsideTracker

(01:21:46) Combine Recovery Techniques

(01:24:34) Monitoring for Overreaching & Overtraining

(01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep

(01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol

(01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation

(02:01:25) Carbohydrates, Cortisol & Sleep

(02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV)

(02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones

(02:25:04) Mirrors & Resistance Training

(02:29:01) Tool: “Chronic State Shifters”

(02:32:43) Training Recovery & Resilience; Bowling Alley Analogy

(02:39:45) Trigger Adaptations & Stress Recovery 

(02:42:41) Tool: Measure Recovery; Blood Biomarkers

(02:50:06) Libido & Sex Hormones, Supplementation Caution

(03:00:08) Tools: No-/Low-Cost Recovery Measurements

(03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11105 no Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe https://hubermanlab.com/dr-gina-poe-use-sleep-to-enhance-learning-memory-and-emotional-state My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina Poe (00:02:52) Sponsor: LMNT (00:06:58) Sleep Phases, Perfect Night’s Sleep (00:10:32) Can You Oversleep? (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories (00:19:01) Tool: Growth Hormone Release & Sleep (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles (00:24:55) Middle Sleep States & REM, Schema, Waking at Night (00:30:33) Deep Sleep, Dreams & Senses (00:33:22) Sponsor: AG1 (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls (00:54:30) Locus Coeruleus, Learning & REM Sleep (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma (01:16:22)Sex Differences & Sleep (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep  (01:52:15) Opiates, Addiction, Relapse & Sleep (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Feb 2023 09:00:00 -0000 Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe full 111 Scicomm Media My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina Poe (00:02:52) Sponsor: LMNT (00:06:58) Sleep Phases, Perfect Night’s Sleep (00:10:32) Can You Oversleep? (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories (00:19:01) Tool: Growth Hormone Release & Sleep (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles (00:24:55) Middle Sleep States & REM, Schema, Waking at Night (00:30:33) Deep Sleep, Dreams & Senses (00:33:22) Sponsor: AG1 (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls (00:54:30) Locus Coeruleus, Learning & REM Sleep (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma (01:16:22)Sex Differences & Sleep (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep  (01:52:15) Opiates, Addiction, Relapse & Sleep (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Gina Poe

(00:02:52) Sponsor: LMNT

(00:06:58) Sleep Phases, Perfect Night’s Sleep

(00:10:32) Can You Oversleep?

(00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories

(00:19:01) Tool: Growth Hormone Release & Sleep

(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles

(00:24:55) Middle Sleep States & REM, Schema, Waking at Night

(00:30:33) Deep Sleep, Dreams & Senses

(00:33:22) Sponsor: AG1

(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking

(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep

(00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls

(00:54:30) Locus Coeruleus, Learning & REM Sleep

(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep

(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine

(01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma

(01:16:22)Sex Differences & Sleep

(01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer

(01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming

(01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma

(01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep 

(01:52:15) Opiates, Addiction, Relapse & Sleep

(02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7251 no GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity https://hubermanlab.com/dr-andy-galpin-optimize-your-training-program-for-fitness-and-longevity In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) Sponsor: AG1 (00:37:060 Physical Goal “Bins”, Specificity  (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 Sponsor: InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression  (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness  (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 08 Feb 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity full Scicomm Media In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) Sponsor: AG1 (00:37:060 Physical Goal “Bins”, Specificity  (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 Sponsor: InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression  (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness  (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Eight Sleep: https://eightsleep.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Optimal Fitness Programming

(00:07:19) Sponsors: Eight Sleep

(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals

(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing

(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects

(00:36:13) Sponsor: AG1

(00:37:060 Physical Goal “Bins”, Specificity 

(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”

(01:04:330 Sponsor: InsideTracker

(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency

(01:10:33) #5: Exercise Selection, Progression 

(01:18:200 #6: Exercise Order, Identify Friction

(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine

(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”

(01:43:59) #9: Rest Intervals, #10: “Chaos Management”

(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise

(01:53:41) Tool: Year-Long Program Example for Overall Fitness

(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons

(02:25:49) Training & Life Challenges: Sleep, Illness 

(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program

(02:37:12) Physical Activity vs. Exercise

(02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance

(02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery

(02:54:06) Program Modification, Balancing Joy

(03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11167 no How to Stop Headaches Using Science-Based Approaches https://hubermanlab.com/how-to-stop-headaches-using-science-based-approaches In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Headache (00:03:51) Sponsor: LMNT (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache  (00:23:21) 3 Neuron Types, Pain, Tension Headaches (00:29:29) Sponsor: AG1 (00:31:05) Tension Headaches (00:34:29) Migraine Headaches, Aura, Photophobia  (00:43:10) Cluster Headaches (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI (01:12:22) InsideTracker (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid) (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation (01:28:11) Hormone Headache Treatment & Omega-3s (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light  (01:44:15) Tool: Tension Headache & Botox Treatment (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol (02:01:35) Tool: Tension Headaches Treatment & Acupuncture (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric) (02:18:00) Carolina Reaper Pepper & Thunderclap Headache (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Feb 2023 09:00:00 -0000 How to Stop Headaches Using Science-Based Approaches full 110 Scicomm Media In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Headache (00:03:51) Sponsor: LMNT (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache  (00:23:21) 3 Neuron Types, Pain, Tension Headaches (00:29:29) Sponsor: AG1 (00:31:05) Tension Headaches (00:34:29) Migraine Headaches, Aura, Photophobia  (00:43:10) Cluster Headaches (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI (01:12:22) InsideTracker (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid) (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation (01:28:11) Hormone Headache Treatment & Omega-3s (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light  (01:44:15) Tool: Tension Headache & Botox Treatment (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol (02:01:35) Tool: Tension Headaches Treatment & Acupuncture (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric) (02:18:00) Carolina Reaper Pepper & Thunderclap Headache (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Headache

(00:03:51) Sponsor: LMNT

(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges

(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache 

(00:23:21) 3 Neuron Types, Pain, Tension Headaches

(00:29:29) Sponsor: AG1

(00:31:05) Tension Headaches

(00:34:29) Migraine Headaches, Aura, Photophobia 

(00:43:10) Cluster Headaches

(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause

(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health

(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI

(01:12:22) InsideTracker

(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)

(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation

(01:28:11) Hormone Headache Treatment & Omega-3s

(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light 

(01:44:15) Tool: Tension Headache & Botox Treatment

(01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol

(02:01:35) Tool: Tension Headaches Treatment & Acupuncture

(02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing

(02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric)

(02:18:00) Carolina Reaper Pepper & Thunderclap Headache

(02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8489 no GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat https://hubermanlab.com/dr-andy-galpin-how-to-build-physical-endurance-and-lose-fat This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Sponsor: Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) Sponsor: AG1 (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) Sponsor: InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 01 Feb 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat full Scicomm Media This is episode 3 of a 6-part special series on fitness, exercise and performance with Dr Andy Galpin, Ph.D., professor of kinesiology at California State University, Fullerton. This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Sponsor: Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) Sponsor: AG1 (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) Sponsor: InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Endurance: Benefits, Mechanics & Breathing 

(00:07:30) Tool: “Exercise Snacks”

(00:14:21) Sponsor: Levels, LMNT

(00:18:01) Endurance Categories

(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism

(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories

(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate

(00:47:03) Sponsor: AG1

(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization

(00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue

(01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization 

(01:16:07) Muscle & Basal Metabolic Rate

(01:19:40) Sponsor: InsideTracker

(01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates

(01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy 

(01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic

(01:50:45) Lactate, Energy Production Buffer

(01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate

(02:02:50) Lactate for Exercise & Cognitive Performance

(02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin

(02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss

(02:21:20) Protein as Fuel Source, Fire Analogy 

(02:26:39) Low-Carbohydrate Diet & Performance

(02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization

(02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples

(02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization 

(02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System”

(02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery

(03:11:45) Tool: “Sugarcane” Endurance Protocol 

(03:14:02) Anerobic Capacity, Training Progression 

(03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables

(03:21:58) Tool: Long Duration Endurance, Training, Circuits

(03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique

(03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity

(03:37:23) Tool: Mixed Endurance Training, Half Marathon Example

(03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13732 no How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried https://hubermanlab.com/dr-sara-gottfried-how-to-optimize-female-hormone-health-for-vitality-and-longevity My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:04:07) Sponsor: LMNT (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:27:33) Sponsor: AG1 (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress  (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Jan 2023 09:00:00 -0000 How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried full 109 Scicomm Media My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:04:07) Sponsor: LMNT (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:27:33) Sponsor: AG1 (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress  (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Sara Gottfried

(00:04:07) Sponsor: LMNT

(00:07:50) Women, Family History, Heredity & Environment

(00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs)

(00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing

(00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease

(00:27:33) Sponsor: AG1

(00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation

(00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid

(00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors

(00:45:13) Constipation, Stress & Trauma, Autonomic Balance

(00:55:35) Constipation Relief, Stress, Breathwork & Meditation

(01:02:58) Systemic & Societal Stress Unique to Females

(01:09:23) Testing & Future Behavior

(01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress 

(01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access

(01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol

(01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine

(01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience

(01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators

(01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone

(02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments

(02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative

(02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen

(02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility 

(02:23:29) Stool Testing

(02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease 

(02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9036 no GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles https://hubermanlab.com/dr-andy-galpin-optimal-protocols-to-build-strength-and-grow-muscles In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Sponsors: Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) Sponsor: AG1  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) Sponsor: InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 25 Jan 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles full Scicomm Media In this episode 2 of a 6-part special series, Dr Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Sponsors: Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) Sponsor: AG1  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) Sponsor: InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Levels: https://levels.link/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Benefits of Strength & Hypertrophy Training, Aging

(00:10:52) Strength & Hypertrophy Training, Aesthetics 

(00:14:02) Sponsors: Eight Sleep, Levels

(00:17:48) Strength vs. Hypertrophy Training: Adaptations

(00:22:42) Ligaments, Tendons & Resistance Training

(00:28:05) Bone Strength & Resistance Training, Age, Women

(00:32:38) Strength Training & Major Adaptations

(00:41:32) Sponsor: AG1 

(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis

(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis

(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy

(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”

(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training

(01:11:51) Sponsor: InsideTracker

(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning 

(01:22:02) Warming Up & Training, Dynamic Movements

(01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training

(01:44:03) Tool: Breathing & Training, Valsalva Technique

(01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart

(02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization

(02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets 

(02:24:22) Sets & Rest Periods; Stretching

(02:28:48) Tools: Power Training & Modifiable Variables; Examples

(02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets

(02:40:44) Power & Strength Training Protocols

(02:43:37) Intention, Focus & Exercise

(02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling 

(02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples

(03:03:02) Balanced Muscle Development & Hypertrophy

(03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits

(03:23:08) “Non-Responders” & Exercise Plateaus, Volume

(03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management”

(03:37:39) Frequency & Workout Duration, Splits

(03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges

(03:55:22) Hypertrophy, Muscle Damage & Recovery

(04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect

(04:06:22) Hypertrophy Training Protocols 

(04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy

(04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid

(04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength

(04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine

(04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 16763 no How to Optimize Fertility in Males & Females https://www.hubermanlab.com/episode/how-to-optimize-fertility-in-males-and-females I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age.  Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Sponsors: LMNT (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:31:46) Sponsor: AG1 (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Jan 2023 09:00:00 -0000 How to Optimize Fertility in Both Males & Females full 108 Scicomm Media In this episode, I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in females and males. I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age.  Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Sponsors: LMNT (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:31:46) Sponsor: AG1 (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age. 

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Fertility, Vitality & Longevity

(00:04:24) Sponsors: LMNT

(00:08:20) Eggs & Sperm, Genes, Fertilization

(00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin

(00:23:38) Onset Trends of Puberty, Odors Effects

(00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)

(00:31:46) Sponsor: AG1

(00:36:34) Ovulatory & Menstrual Cycle

(00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen

(00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation

(00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability

(01:04:18) Sex Chromosomes, Sperm

(01:11:40) Tool: Testicular Temperature & Fertility

(01:17:22) Sperm Production, Seminal Fluid, Vasectomy

(01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization

(01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone

(01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy

(01:44:14) Tool: Sexual Intercourse Frequency & Fertilization

(01:53:24) Tools: Tracking Ovulation, Libido, Lubricants

(01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate

(02:08:17) Miscarriages, Chromosomal Abnormalities

(02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing

(02:18:51) Male Fertility: Sperm Analysis, Age

(02:24:52) Fertility & Hormone Analysis, Age

(02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol

(02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis

(02:47:42) Tool: Testicular Temperature & Fertility

(02:51:26) Tool: Phones & Sperm Quality

(02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress

(03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting

(03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements

(03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions

(03:32:23) Postcoital Female Position & Fertilization, Sperm Quality

(03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy

(03:42:33) Acupuncture, Fertility & Pregnancy

(03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10

(03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids

(04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc

(04:13:02) Fertility & Prescription Medications

(04:16:44) Human Reproduction & Fertility

(04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 15516 no GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness https://hubermanlab.com/dr-andy-galpin-how-to-assess-improve-all-aspects-of-your-fitness In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin (00:02:04) Assessing Fitness  (00:05:40) 9 Exercise-Induced Adaptations  (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health (00:13:33) Sponsors: LMNT, Eight Sleep (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins (00:33:49) Aging, Muscle Fibers & Exercise (00:37:12) Lifetime Strength Training & Outcomes  (00:39:58) Sponsor: AG1 (00:40:51) Exercise Physiology History; Strength Training Popularity (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training  (00:57:22) Women & Weight Training (01:04:19) Exercise Physiology History & Current Protocol Design (01:06:15) Sponsor: InsideTracker (01:07:18) Movement/Skill Test (01:12:38) Speed Test, Power Test (01:18:42) Strength Test (01:27:16) Hypertrophy Test (01:29:38) Muscular Endurance Test, Push-Up (01:36:23) Anaerobic Capacity Test, Heart Rate (01:39:29) Maximal Heart Rate Test, VO2 Max (01:42:42) Long Duration Steady State Exercise Test (01:44:00) Fitness Testing Frequency & Testing Order (01:52:44) VO2 Max Measurements (01:58:04) Protocols for the 9 Adaptations (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 18 Jan 2023 09:00:00 -0000 GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness full Scicomm Media In this episode of a 6-part mini-series, Andy Galpin, PhD, a professor of kinesiology at California State University, Fullerton and expert on exercise science, explains the 9 exercise adaptations that directly impact the body and additional benefits of exercise on overall health. In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin (00:02:04) Assessing Fitness  (00:05:40) 9 Exercise-Induced Adaptations  (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health (00:13:33) Sponsors: LMNT, Eight Sleep (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins (00:33:49) Aging, Muscle Fibers & Exercise (00:37:12) Lifetime Strength Training & Outcomes  (00:39:58) Sponsor: AG1 (00:40:51) Exercise Physiology History; Strength Training Popularity (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training  (00:57:22) Women & Weight Training (01:04:19) Exercise Physiology History & Current Protocol Design (01:06:15) Sponsor: InsideTracker (01:07:18) Movement/Skill Test (01:12:38) Speed Test, Power Test (01:18:42) Strength Test (01:27:16) Hypertrophy Test (01:29:38) Muscular Endurance Test, Push-Up (01:36:23) Anaerobic Capacity Test, Heart Rate (01:39:29) Maximal Heart Rate Test, VO2 Max (01:42:42) Long Duration Steady State Exercise Test (01:44:00) Fitness Testing Frequency & Testing Order (01:52:44) VO2 Max Measurements (01:58:04) Protocols for the 9 Adaptations (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

InsideTracker: https://www.insidetracker.com/huberman

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Andy Galpin

(00:02:04) Assessing Fitness 

(00:05:40) 9 Exercise-Induced Adaptations 

(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health

(00:13:33) Sponsors: LMNT, Eight Sleep

(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics

(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins

(00:33:49) Aging, Muscle Fibers & Exercise

(00:37:12) Lifetime Strength Training & Outcomes 

(00:39:58) Sponsor: AG1

(00:40:51) Exercise Physiology History; Strength Training Popularity

(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training 

(00:57:22) Women & Weight Training

(01:04:19) Exercise Physiology History & Current Protocol Design

(01:06:15) Sponsor: InsideTracker

(01:07:18) Movement/Skill Test

(01:12:38) Speed Test, Power Test

(01:18:42) Strength Test

(01:27:16) Hypertrophy Test

(01:29:38) Muscular Endurance Test, Push-Up

(01:36:23) Anaerobic Capacity Test, Heart Rate

(01:39:29) Maximal Heart Rate Test, VO2 Max

(01:42:42) Long Duration Steady State Exercise Test

(01:44:00) Fitness Testing Frequency & Testing Order

(01:52:44) VO2 Max Measurements

(01:58:04) Protocols for the 9 Adaptations

(01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter

Disclaimer

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7277 no How to Access Your Creativity | Rick Rubin https://hubermanlab.com/rick-rubin-how-to-access-your-creativity My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:04:24) Sponsor: LNT (00:08:23) Creativity & Ideas, Cloud Analogy  (00:12:26) Language & Creativity; Kids (00:17:36) Feelings & Creative Ideas (00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions  (00:29:59) Sponsor: AG1 (00:30:20) Changing Perspective & Creativity (00:35:04) Scientific Knowledge; Opinions & Art (00:41:27) Finishing Projects; The Source & Nature (00:47:40) Perception Filters, Contrast & Novelty (00:58:42) Music & Identity, Evolving Tastes (01:04:14) Focus, Disengaging & Subconscious; Anxiety  (01:13:22) Collaboration, Art & Rigorous Work (01:18:26) Process & “Cloud”; Perception & Storytelling (01:29:13) Limited Resolution, Considering the Inverse (01:35:38) Wrestling, Energy & Reality; Dopamine  (01:49:43) Wrestling, Style & Performance (01:52:40) Resetting Energy & Nature; Nostalgia (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas (02:08:16) Creative Work Phases; Structure & Deadlines (02:15:32) Self-Doubt & Performance (02:19:13) Predictability & Surprise, Authenticity   (02:25:02) Past Experiences, Other’s Opinions  (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition  (02:39:44) “Look for Clues”, Belief Effects  (02:46:25) Attention, Emotion & Art (02:48:07) Mantra Meditation, Awareness Meditation  (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Jan 2023 09:00:00 -0000 How to Access Your Creativity | Rick Rubin full 107 Scicomm Media My guest is Rick Rubin, who is known as the most creative music producer of all time, having discovered and produced numerous musical artists across diverse genres for more than 40 years.. My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:04:24) Sponsor: LNT (00:08:23) Creativity & Ideas, Cloud Analogy  (00:12:26) Language & Creativity; Kids (00:17:36) Feelings & Creative Ideas (00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions  (00:29:59) Sponsor: AG1 (00:30:20) Changing Perspective & Creativity (00:35:04) Scientific Knowledge; Opinions & Art (00:41:27) Finishing Projects; The Source & Nature (00:47:40) Perception Filters, Contrast & Novelty (00:58:42) Music & Identity, Evolving Tastes (01:04:14) Focus, Disengaging & Subconscious; Anxiety  (01:13:22) Collaboration, Art & Rigorous Work (01:18:26) Process & “Cloud”; Perception & Storytelling (01:29:13) Limited Resolution, Considering the Inverse (01:35:38) Wrestling, Energy & Reality; Dopamine  (01:49:43) Wrestling, Style & Performance (01:52:40) Resetting Energy & Nature; Nostalgia (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas (02:08:16) Creative Work Phases; Structure & Deadlines (02:15:32) Self-Doubt & Performance (02:19:13) Predictability & Surprise, Authenticity   (02:25:02) Past Experiences, Other’s Opinions  (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition  (02:39:44) “Look for Clues”, Belief Effects  (02:46:25) Attention, Emotion & Art (02:48:07) Mantra Meditation, Awareness Meditation  (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Rick Rubin

(00:04:24) Sponsor: LNT

(00:08:23) Creativity & Ideas, Cloud Analogy 

(00:12:26) Language & Creativity; Kids

(00:17:36) Feelings & Creative Ideas

(00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions 

(00:29:59) Sponsor: AG1

(00:30:20) Changing Perspective & Creativity

(00:35:04) Scientific Knowledge; Opinions & Art

(00:41:27) Finishing Projects; The Source & Nature

(00:47:40) Perception Filters, Contrast & Novelty

(00:58:42) Music & Identity, Evolving Tastes

(01:04:14) Focus, Disengaging & Subconscious; Anxiety 

(01:13:22) Collaboration, Art & Rigorous Work

(01:18:26) Process & “Cloud”; Perception & Storytelling

(01:29:13) Limited Resolution, Considering the Inverse

(01:35:38) Wrestling, Energy & Reality; Dopamine 

(01:49:43) Wrestling, Style & Performance

(01:52:40) Resetting Energy & Nature; Nostalgia

(02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas

(02:08:16) Creative Work Phases; Structure & Deadlines

(02:15:32) Self-Doubt & Performance

(02:19:13) Predictability & Surprise, Authenticity  

(02:25:02) Past Experiences, Other’s Opinions 

(02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition 

(02:39:44) “Look for Clues”, Belief Effects 

(02:46:25) Attention, Emotion & Art

(02:48:07) Mantra Meditation, Awareness Meditation 

(02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10559 no AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More https://hubermanlab.com/premium Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) Adaptogens (00:29:42) Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Fri, 13 Jan 2023 09:00:00 -0000 AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More bonus Scicomm Media Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) Adaptogens (00:29:42) Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:27) Adaptogens

(00:29:42) Huberman Lab Premium

In the full 1.5 hour+ AMA episode, we discuss:

  • Caloric restriction in fertile women
  • Cognitive load limits
  • Potential risks of Bluetooth, Wi-Fi, EMFs
  • Creatine and aging


Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1921 no Developing a Rational Approach to Supplementation for Health & Performance https://hubermanlab.com/developing-a-rationale-approach-to-supplementation-for-health-and-performance In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Supplements (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol (00:12:09) Sponsor: LMNT (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition (00:32:09) Sponsor: AG1 (00:33:06) Supplements for Gut Microbiome, Brain Fog (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin (00:55:55) Melatonin Caution (00:58:11) Supplement Dependency?, Placebo Effects (01:03:53) Nutrition & Behavior for Hormone Health (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root  (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions  (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork  (01:23:06) Testosterone Supplement: Tongkat Ali, Libido  (01:27:24) Menstrual Cycle, Birth Control & Fertility (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine  (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein  (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Jan 2023 09:00:00 -0000 Developing a Rational Approach to Supplementation for Health & Performance full 106 Scicomm Media In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Supplements (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol (00:12:09) Sponsor: LMNT (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition (00:32:09) Sponsor: AG1 (00:33:06) Supplements for Gut Microbiome, Brain Fog (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin (00:55:55) Melatonin Caution (00:58:11) Supplement Dependency?, Placebo Effects (01:03:53) Nutrition & Behavior for Hormone Health (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root  (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions  (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork  (01:23:06) Testosterone Supplement: Tongkat Ali, Libido  (01:27:24) Menstrual Cycle, Birth Control & Fertility (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine  (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein  (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Supplements

(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol

(00:12:09) Sponsor: LMNT

(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins

(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule

(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens

(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition

(00:32:09) Sponsor: AG1

(00:33:06) Supplements for Gut Microbiome, Brain Fog

(00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements

(00:38:35) Core Supplement Questions & Meeting Foundational Needs

(00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine

(00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin

(00:55:55) Melatonin Caution

(00:58:11) Supplement Dependency?, Placebo Effects

(01:03:53) Nutrition & Behavior for Hormone Health

(01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root 

(01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions 

(01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork 

(01:23:06) Testosterone Supplement: Tongkat Ali, Libido 

(01:27:24) Menstrual Cycle, Birth Control & Fertility

(01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine 

(01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine

(01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements

(01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids

(01:47:25) Food-Mimic Supplements, Protein 

(01:50:09) Kids, Aging & Supplements

(01:55:25) A Rational Supplementation Protocol

(01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6993 no Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris https://hubermanlab.com/dr-sam-harris-using-meditation-to-focus-view-consciousness-and-expand-your-mind/ My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sam Harris  (00:04:54) Sponsor: LMNT (00:08:54) Sense of Self & Meditation, Dualism of Self (00:18:07) Sense of Self in Brain & Body  (00:25:28) Consciousness vs. Contents, Meditation (00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade  (00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot (00:36:52) Sponsor: AG1 (00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience (00:57:32) Sense of Self throughout Evolution  (01:07:40) Sense of Self from Human Development, Language (01:19:46) Internal Dialogue, Distractibility & Mindfulness  (01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain (01:37:13) Consciousness & Sense of Control, Free Will (01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will (01:52:11) Meditation & the Paradoxical Search for Self (02:06:44) Meditation & Concentration Practice  (02:11:58) Mindfulness, “Skylike Mind” & Thoughts (02:15:11) States of Self & Context, Dualistic Experiences (02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States (02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions (02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions (03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion (03:21:11) Meditation, Psychedelic Journeys & Inner Truths (03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion (03:40:09) Process vs. Achievement of Goals, Fulfillment in Present (03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics  (04:06:14) Social Media, Attentional Disruption & Deep Work (04:15:39) Meditation & Sense of Self (04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Jan 2023 09:00:00 -0000 Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris full 105 Scicomm Media My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sam Harris  (00:04:54) Sponsor: LMNT (00:08:54) Sense of Self & Meditation, Dualism of Self (00:18:07) Sense of Self in Brain & Body  (00:25:28) Consciousness vs. Contents, Meditation (00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade  (00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot (00:36:52) Sponsor: AG1 (00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience (00:57:32) Sense of Self throughout Evolution  (01:07:40) Sense of Self from Human Development, Language (01:19:46) Internal Dialogue, Distractibility & Mindfulness  (01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain (01:37:13) Consciousness & Sense of Control, Free Will (01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will (01:52:11) Meditation & the Paradoxical Search for Self (02:06:44) Meditation & Concentration Practice  (02:11:58) Mindfulness, “Skylike Mind” & Thoughts (02:15:11) States of Self & Context, Dualistic Experiences (02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States (02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions (02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions (03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion (03:21:11) Meditation, Psychedelic Journeys & Inner Truths (03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion (03:40:09) Process vs. Achievement of Goals, Fulfillment in Present (03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics  (04:06:14) Social Media, Attentional Disruption & Deep Work (04:15:39) Meditation & Sense of Self (04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Sam Harris 

(00:04:54) Sponsor: LMNT

(00:08:54) Sense of Self & Meditation, Dualism of Self

(00:18:07) Sense of Self in Brain & Body 

(00:25:28) Consciousness vs. Contents, Meditation

(00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade 

(00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot

(00:36:52) Sponsor: AG1

(00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience

(00:57:32) Sense of Self throughout Evolution 

(01:07:40) Sense of Self from Human Development, Language

(01:19:46) Internal Dialogue, Distractibility & Mindfulness 

(01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain

(01:37:13) Consciousness & Sense of Control, Free Will

(01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will

(01:52:11) Meditation & the Paradoxical Search for Self

(02:06:44) Meditation & Concentration Practice 

(02:11:58) Mindfulness, “Skylike Mind” & Thoughts

(02:15:11) States of Self & Context, Dualistic Experiences

(02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States

(02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions

(02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions

(03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion

(03:21:11) Meditation, Psychedelic Journeys & Inner Truths

(03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion

(03:40:09) Process vs. Achievement of Goals, Fulfillment in Present

(03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics 

(04:06:14) Social Media, Attentional Disruption & Deep Work

(04:15:39) Meditation & Sense of Self

(04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 15435 no How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink https://www.hubermanlab.com/episode/jocko-willink-how-to-become-resilient-forge-your-identity-and-lead-others?utm_campaign=Jocko+Willink%3A+How+to+Become+Resilient%2C+Forge+Your+Identity+%26+Lead+Others&utm_source=podcast+player&utm_medium=rss+website+link My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jocko Willink (00:04:07) Sponsor: LMNT & Waking Up (00:08:42) Sense of Self, Discovery & Autonomy (00:19:11) Mindsets in the Military: Garrison vs. Combat (00:25:02) Military Divisions (00:29:34) Daily Workouts & Discipline (00:31:07) Sponsor: AG1 (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy  (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action  (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs  (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Dec 2022 09:00:00 -0000 How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink full 104 Scicomm Media My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jocko Willink (00:04:07) Sponsor: LMNT & Waking Up (00:08:42) Sense of Self, Discovery & Autonomy (00:19:11) Mindsets in the Military: Garrison vs. Combat (00:25:02) Military Divisions (00:29:34) Daily Workouts & Discipline (00:31:07) Sponsor: AG1 (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy  (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action  (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs  (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Jocko Willink

(00:04:07) Sponsor: LMNT & Waking Up

(00:08:42) Sense of Self, Discovery & Autonomy

(00:19:11) Mindsets in the Military: Garrison vs. Combat

(00:25:02) Military Divisions

(00:29:34) Daily Workouts & Discipline

(00:31:07) Sponsor: AG1

(00:36:53) Energy & Movement, Cortisol, Nutrition

(00:52:10) Exercise & Energy, Deliberate Cold Exposure

(00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy 

(01:13:11) Confidence, Generators vs. Projectors, Family

(01:24:01) Restoring Motivation: Social Connection & Play

(01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine

(01:45:10) Motivation Sources & Recovering from Loss

(01:54:05) Suicide, Navy SEALs, Social Contagion

(02:09:00) Suicide, Alcohol, Positive Action 

(02:15:03) Meditation, Detachment

(02:20:30) Adaptability & Opportunities, Navy SEALs 

(02:30:43) Ambition & Love, Likeability, Leadership

(02:40:18) Building Teams, Detachment, Family

(02:50:20) Detachment: Problems & Perspective

(02:55:55) Tools: Strategies to Detach from Situation

(03:08:31) Tool: Situational Awareness & Detachment

(03:17:49) Social Media, Personal Flaws

(03:23:01) Falling Asleep & Detachment

(03:27:02) Resilience Calibration, Navy SEAL Training & Combat

(03:39:16) Deliberate Discomfort & Mental Resilience

(03:42:21) People & Animals, Personalities

(03:51:25) Political Leadership & Military, Social Media

(04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 14375 no The Science of Creativity & How to Enhance Creative Innovation https://www.hubermanlab.com/episode/the-science-of-creativity-and-how-to-enhance-creative-innovation In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Creativity (00:04:47) Sponsors: AG1, LMNT, Waking Up (00:08:51) What is Creativity? (00:11:16) Creativity in Visual Arts, Escher & Banksy (00:23:37) Neural Circuits of Creativity (00:27:54) Sponsor: AG1 (00:33:13) Creative Ideas & Divergent Thinking (00:42:09) Testing Creative Ideas & Convergent Thinking (00:46:41) Dopamine, Convergent & Divergent Thinking Pathways (00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking (01:07:38) Tool: Focused Attention Meditation & Convergent Thinking (01:11:06) Mood, Creativity & Dopamine (01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine (01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine (01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking (01:43:13) Serotonin, Psylocibin & Creative Thinking (01:49:13) Alcohol & Autobiographical Scripting; Cannabis (01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity (01:54:45) Tool: Movement & Divergent Thinking (02:01:02) Tool: Narratives & Storytelling for Creativity (02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Dec 2022 09:00:00 -0000 The Science of Creativity & How to Enhance Creative Innovation full 103 Scicomm Media In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Creativity (00:04:47) Sponsors: AG1, LMNT, Waking Up (00:08:51) What is Creativity? (00:11:16) Creativity in Visual Arts, Escher & Banksy (00:23:37) Neural Circuits of Creativity (00:27:54) Sponsor: AG1 (00:33:13) Creative Ideas & Divergent Thinking (00:42:09) Testing Creative Ideas & Convergent Thinking (00:46:41) Dopamine, Convergent & Divergent Thinking Pathways (00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking (01:07:38) Tool: Focused Attention Meditation & Convergent Thinking (01:11:06) Mood, Creativity & Dopamine (01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine (01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine (01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking (01:43:13) Serotonin, Psylocibin & Creative Thinking (01:49:13) Alcohol & Autobiographical Scripting; Cannabis (01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity (01:54:45) Tool: Movement & Divergent Thinking (02:01:02) Tool: Narratives & Storytelling for Creativity (02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Creativity

(00:04:47) Sponsors: AG1, LMNT, Waking Up

(00:08:51) What is Creativity?

(00:11:16) Creativity in Visual Arts, Escher & Banksy

(00:23:37) Neural Circuits of Creativity

(00:27:54) Sponsor: AG1

(00:33:13) Creative Ideas & Divergent Thinking

(00:42:09) Testing Creative Ideas & Convergent Thinking

(00:46:41) Dopamine, Convergent & Divergent Thinking Pathways

(00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking

(01:07:38) Tool: Focused Attention Meditation & Convergent Thinking

(01:11:06) Mood, Creativity & Dopamine

(01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine

(01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine

(01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking

(01:43:13) Serotonin, Psylocibin & Creative Thinking

(01:49:13) Alcohol & Autobiographical Scripting; Cannabis

(01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity

(01:54:45) Tool: Movement & Divergent Thinking

(02:01:02) Tool: Narratives & Storytelling for Creativity

(02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7923 no LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York https://hubermanlab.com/tour Recently I had the pleasure of hosting a live event in New York, New York. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Beacon Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much? (00:07:44) How Has Hypnosis Been Impacting Your Life? (00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome? (00:18:38) Why Do Humans Love/Need Dogs so Much? (00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds" (00:27:04) How Do You See Your Podcast Growing Over the Next Few Years? (00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety? (00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years? (00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast? (00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path? (00:46:36) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 14 Dec 2022 14:51:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York bonus Scicomm Media Recently I had the pleasure of hosting a live event in New York, NY. Recently I had the pleasure of hosting a live event in New York, New York. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Beacon Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much? (00:07:44) How Has Hypnosis Been Impacting Your Life? (00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome? (00:18:38) Why Do Humans Love/Need Dogs so Much? (00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds" (00:27:04) How Do You See Your Podcast Growing Over the Next Few Years? (00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety? (00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years? (00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast? (00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path? (00:46:36) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in New York, New York. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Beacon Theatre.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Eight Sleep: https://eightsleep.com/huberman

Momentous: https://www.livemomentous.com/huberman

Huberman Lab Premium

https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much?

(00:07:44) How Has Hypnosis Been Impacting Your Life?

(00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome?

(00:18:38) Why Do Humans Love/Need Dogs so Much?

(00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds"

(00:27:04) How Do You See Your Podcast Growing Over the Next Few Years?

(00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety?

(00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years?

(00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast?

(00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path?

(00:46:36) Conclusion

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 2836 no Tools for Hormone Optimization in Males | Dr. Kyle Gillett https://www.hubermanlab.com/episode/dr-kyle-gillett-tools-for-hormone-optimization-in-males My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:56) Sponsor: LMNT (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:47:56) Sponsor: AG1 (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) Sponsor: InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Dec 2022 09:00:00 -0000 Tools for Hormone Optimization in Males | Dr. Kyle Gillett full 102 Scicomm Media My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:56) Sponsor: LMNT (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:47:56) Sponsor: AG1 (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) Sponsor: InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Kyle Gillett & Male Hormone Optimization

(00:03:56) Sponsor: LMNT

(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity

(00:15:14) “First” vs. “Second” Puberty

(00:17:17) Hormone Optimization & Blood Work

(00:22:14) Diet, Exercise, Sleep & Hormones

(00:28:23) Hormones, Stress, Social Connection & Purpose

(00:32:19) Hormones, Supplementation & Medication

(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire

(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”

(00:47:56) Sponsor: AG1

(00:49:46) Sustainable Exercise Regimen for Hormone Health

(00:58:12) Testosterone Replacement Therapy (TRT)

(01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic)

(01:11:45) Vitamin D, Boron; SHBG & Free Testosterone

(01:15:34) Sponsor: InsideTracker

(01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways

(01:22:09) Fadogia Agrestis & Testosterone 

(01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise 

(01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens

(01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome

(01:42:06) Testosterone Therapy

(01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene

(01:52:56) Testosterone Therapy + HCG, Fertility & Temperature

(01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat

(02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA)

(02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids

(02:18:13) BPAs, Phthalates & Hormone Health

(02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8443 no AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More https://hubermanlab.com/premium Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:00:54) Are there any science-backed protocols to increase deep sleep? (00:28:11) Huberman Lab Premium In the full 1.5 hour AMA episode, we discuss: What is your studying routine? What's the ideal amount of protein intake? Any tips to eliminate sugar cravings? What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure? Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week? Title Card Photo Credit: Mike Blabac The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices Thu, 08 Dec 2022 09:00:00 -0000 AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More bonus Scicomm Media Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:00:54) Are there any science-backed protocols to increase deep sleep? (00:28:11) Huberman Lab Premium In the full 1.5 hour AMA episode, we discuss: What is your studying routine? What's the ideal amount of protein intake? Any tips to eliminate sugar cravings? What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure? Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week? Title Card Photo Credit: Mike Blabac The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:00:54) Are there any science-backed protocols to increase deep sleep?

(00:28:11) Huberman Lab Premium

In the full 1.5 hour AMA episode, we discuss:

  • What is your studying routine?
  • What's the ideal amount of protein intake?
  • Any tips to eliminate sugar cravings?
  • What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure?
  • Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week?


Title Card Photo Credit: Mike Blabac

The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1830 no Using Caffeine to Optimize Mental & Physical Performance https://hubermanlab.com/using-caffeine-to-optimize-mental-and-physical-performance In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Caffeine (00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss (00:11:22) Sponsor: LMNT (00:15:23) Caffeine Benefits for Mental & Physical Performance (00:20:23) Caffeine in Nature & Positive Reinforcement (00:26:44) Caffeine Effects on Brain; Reward Pathways (00:29:55) Caffeine as a Reinforcing Agent (00:35:55) Sponsor: AG1 (00:38:01) Caffeine, Adenosine & Reduced Sleepiness  (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted (00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep (01:04:46) Morning Exercise & Residual Caffeine Effects (01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use  (01:13:00) Theanine: Effects & Dosage (01:18:41) InsideTracker (01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression (01:27:41) Afternoon Caffeine & Sleep (01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence (01:46:04) Caffeine, Performance & Menstrual Cycle (01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure (01:54:08) Caffeine & Naps (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement  (02:01:55) Dopamine Stacking (02:06:04) Scheduling Caffeine to Maximize Its Effects (02:08:33) Pro-Health Effects of Caffeine (02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine  (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Dec 2022 09:00:00 -0000 Using Caffeine to Optimize Mental & Physical Performance full 101 Scicomm Media In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Caffeine (00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss (00:11:22) Sponsor: LMNT (00:15:23) Caffeine Benefits for Mental & Physical Performance (00:20:23) Caffeine in Nature & Positive Reinforcement (00:26:44) Caffeine Effects on Brain; Reward Pathways (00:29:55) Caffeine as a Reinforcing Agent (00:35:55) Sponsor: AG1 (00:38:01) Caffeine, Adenosine & Reduced Sleepiness  (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted (00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep (01:04:46) Morning Exercise & Residual Caffeine Effects (01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use  (01:13:00) Theanine: Effects & Dosage (01:18:41) InsideTracker (01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression (01:27:41) Afternoon Caffeine & Sleep (01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence (01:46:04) Caffeine, Performance & Menstrual Cycle (01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure (01:54:08) Caffeine & Naps (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement  (02:01:55) Dopamine Stacking (02:06:04) Scheduling Caffeine to Maximize Its Effects (02:08:33) Pro-Health Effects of Caffeine (02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine  (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Caffeine

(00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss

(00:11:22) Sponsor: LMNT

(00:15:23) Caffeine Benefits for Mental & Physical Performance

(00:20:23) Caffeine in Nature & Positive Reinforcement

(00:26:44) Caffeine Effects on Brain; Reward Pathways

(00:29:55) Caffeine as a Reinforcing Agent

(00:35:55) Sponsor: AG1

(00:38:01) Caffeine, Adenosine & Reduced Sleepiness 

(00:45:16) Tool: Caffeine Dosage, Caffeine Adapted

(00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep

(01:04:46) Morning Exercise & Residual Caffeine Effects

(01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use 

(01:13:00) Theanine: Effects & Dosage

(01:18:41) InsideTracker

(01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression

(01:27:41) Afternoon Caffeine & Sleep

(01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence

(01:46:04) Caffeine, Performance & Menstrual Cycle

(01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure

(01:54:08) Caffeine & Naps

(01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement 

(02:01:55) Dopamine Stacking

(02:06:04) Scheduling Caffeine to Maximize Its Effects

(02:08:33) Pro-Health Effects of Caffeine

(02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine 

(02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8318 no Navigating Conflict, Finding Purpose & Maintaining Drive | Dr. Lex Fridman https://hubermanlab.com/dr-lex-fridman-navigating-conflict-finding-purpose-and-maintaining-drive/ My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Lex Fridman (00:04:46) Sponsor: LMNT (00:08:28) Podcasting (00:12:11) Ukraine, Russia, War & Geopolitics (00:23:17) Conflict & Generalized Hate (00:26:23) Typical Day in Ukraine; American Military & Information Wars (00:36:56) Sponsor: AG1 (00:38:42) Deliberate Cold Exposure & Sauna; Fertility (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky (00:53:33) Firearms; Violence & Sensitization (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic (01:05:51) Publications & Peer Review, Research, Social Media (01:13:05) InsideTracker (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes (01:35:11) Biotechnology & Biopharma; Money & Status (01:45:08) Robotics, AI & Social Media; Start-ups (01:53:50) Motivation & Competition; Relationships (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships (02:12:11) Chess, Poker & Cheating (02:22:25) Ideas of Lately (02:24:44) Why Lex Wears a Suit & Tie (02:27:50) Is There an AI Equivalent of Psychedelics?  (02:29:06) Hardest Jiu-Jitsu Belt to Achieve (02:32:07) Advice to Young People (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Nov 2022 09:00:00 -0000 Navigating Conflict, Finding Purpose & Maintaining Drive | Dr. Lex Fridman full 100 Scicomm Media My guest this episode is Lex Fridman, Ph.D., a lecturer at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Lex Fridman (00:04:46) Sponsor: LMNT (00:08:28) Podcasting (00:12:11) Ukraine, Russia, War & Geopolitics (00:23:17) Conflict & Generalized Hate (00:26:23) Typical Day in Ukraine; American Military & Information Wars (00:36:56) Sponsor: AG1 (00:38:42) Deliberate Cold Exposure & Sauna; Fertility (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky (00:53:33) Firearms; Violence & Sensitization (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic (01:05:51) Publications & Peer Review, Research, Social Media (01:13:05) InsideTracker (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes (01:35:11) Biotechnology & Biopharma; Money & Status (01:45:08) Robotics, AI & Social Media; Start-ups (01:53:50) Motivation & Competition; Relationships (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships (02:12:11) Chess, Poker & Cheating (02:22:25) Ideas of Lately (02:24:44) Why Lex Wears a Suit & Tie (02:27:50) Is There an AI Equivalent of Psychedelics?  (02:29:06) Hardest Jiu-Jitsu Belt to Achieve (02:32:07) Advice to Young People (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Lex Fridman

(00:04:46) Sponsor: LMNT

(00:08:28) Podcasting

(00:12:11) Ukraine, Russia, War & Geopolitics

(00:23:17) Conflict & Generalized Hate

(00:26:23) Typical Day in Ukraine; American Military & Information Wars

(00:36:56) Sponsor: AG1

(00:38:42) Deliberate Cold Exposure & Sauna; Fertility

(00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky

(00:53:33) Firearms; Violence & Sensitization

(00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic

(01:05:51) Publications & Peer Review, Research, Social Media

(01:13:05) InsideTracker

(01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity

(01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes

(01:35:11) Biotechnology & Biopharma; Money & Status

(01:45:08) Robotics, AI & Social Media; Start-ups

(01:53:50) Motivation & Competition; Relationships

(02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships

(02:12:11) Chess, Poker & Cheating

(02:22:25) Ideas of Lately

(02:24:44) Why Lex Wears a Suit & Tie

(02:27:50) Is There an AI Equivalent of Psychedelics? 

(02:29:06) Hardest Jiu-Jitsu Belt to Achieve

(02:32:07) Advice to Young People

(02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9490 no Diet & Nutrition for Mental Health | Dr. Chris Palmer https://hubermanlab.com/dr-chris-palmer-diet-nutrition-for-mental-health/ My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders (00:03:42) Sponsor: LMNT (00:07:18) Nutrition & Mental Health (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis (00:27:52) Schizophrenia, Depression & Ketogenic Diet (00:33:58) Sponsor: AG1 (00:35:38) Psychiatric Mediations, Diet Adherence (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits (00:46:51) Ketogenic Diet & Epilepsy Treatment (00:56:10) Ketogenic Diet & Mitochondria Health (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders (01:05:44) Mitochondrial Function & Mental Health (01:15:12) InsideTracker (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet (01:25:09) Neurons, Mitochondria & Blood Glucose (01:31:54) Obesity, Ketogenic Diet & Mitochondria (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana  (01:46:34) Alcohol & Ketogenic Diet (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet (02:06:27) Neuronal Damage, Ketones & Glucose  (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet (02:23:45) Ketogenic Diet & Weight Loss (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications  (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Nov 2022 09:00:00 -0000 Diet & Nutrition for Mental Health | Dr. Chris Palmer full 99 Scicomm Media My guest this episode is Chris Palmer, MD, a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders (00:03:42) Sponsor: LMNT (00:07:18) Nutrition & Mental Health (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis (00:27:52) Schizophrenia, Depression & Ketogenic Diet (00:33:58) Sponsor: AG1 (00:35:38) Psychiatric Mediations, Diet Adherence (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits (00:46:51) Ketogenic Diet & Epilepsy Treatment (00:56:10) Ketogenic Diet & Mitochondria Health (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders (01:05:44) Mitochondrial Function & Mental Health (01:15:12) InsideTracker (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet (01:25:09) Neurons, Mitochondria & Blood Glucose (01:31:54) Obesity, Ketogenic Diet & Mitochondria (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana  (01:46:34) Alcohol & Ketogenic Diet (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet (02:06:27) Neuronal Damage, Ketones & Glucose  (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet (02:23:45) Ketogenic Diet & Weight Loss (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications  (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders

(00:03:42) Sponsor: LMNT

(00:07:18) Nutrition & Mental Health

(00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis

(00:27:52) Schizophrenia, Depression & Ketogenic Diet

(00:33:58) Sponsor: AG1

(00:35:38) Psychiatric Mediations, Diet Adherence

(00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits

(00:46:51) Ketogenic Diet & Epilepsy Treatment

(00:56:10) Ketogenic Diet & Mitochondria Health

(00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders

(01:05:44) Mitochondrial Function & Mental Health

(01:15:12) InsideTracker

(01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet

(01:25:09) Neurons, Mitochondria & Blood Glucose

(01:31:54) Obesity, Ketogenic Diet & Mitochondria

(01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana 

(01:46:34) Alcohol & Ketogenic Diet

(01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones

(02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet

(02:06:27) Neuronal Damage, Ketones & Glucose 

(02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet

(02:23:45) Ketogenic Diet & Weight Loss

(02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep

(02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility

(02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications 

(03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10812 no Science-Based Tools for Increasing Happiness https://hubermanlab.com/science-based-tools-for-increasing-happiness/ I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Happiness (00:06:27) Tool: Light Exposure Timing & Brightness Timing (00:14:30) Sponsor: LMNT (00:17:51) Imprecise Language for Happiness (00:20:26) Happiness: Neuromodulators & Neurotransmitters  (00:26:32) Harvard Happiness Project  (00:29:22) Income & Happiness; Social Interactions & Peer Group  (00:37:20) Work, Sense of Meaning & Happiness (00:40:13) Toolkit for General Wellbeing (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier? (00:47:20) Sponsor: AG1 (00:50:20) Birthdays & Evaluated Happiness (00:52:45) Smoking, Alcohol & Happiness (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident (01:05:05) Synthesizing Happiness (01:09:18) Natural Happiness & Synthetic Happiness; Music (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude (01:24:50) Tool: Pro-Social Spending/Effort, Happiness (01:31:55) Tool: Focus, Wandering Mind & Meditation  (01:39:40) Tool: Quality Social Connection (01:41:28) Brief Social Connection, Facial Recognition & Predictability (01:46:33) Deep Social Connection, Presence & Eye Contact (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets (02:03:00) Freedom & Choice; Synthetic Happiness (02:11:57) Happiness Toolkit (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Nov 2022 09:00:00 -0000 Science-Based Tools for Increasing Happiness full 98 Scicomm Media I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Happiness (00:06:27) Tool: Light Exposure Timing & Brightness Timing (00:14:30) Sponsor: LMNT (00:17:51) Imprecise Language for Happiness (00:20:26) Happiness: Neuromodulators & Neurotransmitters  (00:26:32) Harvard Happiness Project  (00:29:22) Income & Happiness; Social Interactions & Peer Group  (00:37:20) Work, Sense of Meaning & Happiness (00:40:13) Toolkit for General Wellbeing (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier? (00:47:20) Sponsor: AG1 (00:50:20) Birthdays & Evaluated Happiness (00:52:45) Smoking, Alcohol & Happiness (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident (01:05:05) Synthesizing Happiness (01:09:18) Natural Happiness & Synthetic Happiness; Music (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude (01:24:50) Tool: Pro-Social Spending/Effort, Happiness (01:31:55) Tool: Focus, Wandering Mind & Meditation  (01:39:40) Tool: Quality Social Connection (01:41:28) Brief Social Connection, Facial Recognition & Predictability (01:46:33) Deep Social Connection, Presence & Eye Contact (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets (02:03:00) Freedom & Choice; Synthetic Happiness (02:11:57) Happiness Toolkit (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Happiness

(00:06:27) Tool: Light Exposure Timing & Brightness Timing

(00:14:30) Sponsor: LMNT

(00:17:51) Imprecise Language for Happiness

(00:20:26) Happiness: Neuromodulators & Neurotransmitters 

(00:26:32) Harvard Happiness Project 

(00:29:22) Income & Happiness; Social Interactions & Peer Group 

(00:37:20) Work, Sense of Meaning & Happiness

(00:40:13) Toolkit for General Wellbeing

(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?

(00:47:20) Sponsor: AG1

(00:50:20) Birthdays & Evaluated Happiness

(00:52:45) Smoking, Alcohol & Happiness

(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident

(01:05:05) Synthesizing Happiness

(01:09:18) Natural Happiness & Synthetic Happiness; Music

(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude

(01:24:50) Tool: Pro-Social Spending/Effort, Happiness

(01:31:55) Tool: Focus, Wandering Mind & Meditation 

(01:39:40) Tool: Quality Social Connection

(01:41:28) Brief Social Connection, Facial Recognition & Predictability

(01:46:33) Deep Social Connection, Presence & Eye Contact

(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets

(02:03:00) Freedom & Choice; Synthetic Happiness

(02:11:57) Happiness Toolkit

(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8497 no LIVE EVENT Q&A: Dr. Andrew Huberman at The Wiltern in Los Angeles https://hubermanlab.com/tour Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Wiltern. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:52) Sponsors: Eight Sleep & Momentous (00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication? (00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best? (00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water? (00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma? (00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm? (00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience? (00:39:03) Favorite Feynman Story (00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species? (00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline? (00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams? (00:57:09) What's Your Opinion on Psilocybin? (01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna? (01:02:26) Conclusion Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 09 Nov 2022 09:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at The Wiltern in Los Angeles bonus Scicomm Media Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Wiltern. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:52) Sponsors: Eight Sleep & Momentous (00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication? (00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best? (00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water? (00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma? (00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm? (00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience? (00:39:03) Favorite Feynman Story (00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species? (00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline? (00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams? (00:57:09) What's Your Opinion on Psilocybin? (01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna? (01:02:26) Conclusion Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Title Card Photo Credit: Mike Blabac Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Wiltern.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Eight Sleep: https://eightsleep.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:52) Sponsors: Eight Sleep & Momentous

(00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?

(00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?

(00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?

(00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?

(00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?

(00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?

(00:39:03) Favorite Feynman Story

(00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species?

(00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline?

(00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?

(00:57:09) What's Your Opinion on Psilocybin?

(01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna?

(01:02:26) Conclusion

Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Title Card Photo Credit: Mike Blabac

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3817 no The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton https://hubermanlab.com/dr-layne-norton-the-science-of-eating-for-health-fat-loss-and-lean-muscle/ My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT & Waking Up (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:34:35) Sponsor: AG1 (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Nov 2022 09:00:00 -0000 The Science of Eating for Health, Fat Loss & Lean Muscle | Dr. Layne Norton full 97 Scicomm Media My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT & Waking Up (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:34:35) Sponsor: AG1 (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Layne Norton, Nutrition & Fitness

(00:03:10) Sponsor: LMNT & Waking Up

(00:06:50) Calories & Cellular Energy Production

(00:12:35) Energy Balance, Food Labels, Fiber

(00:15:19) Resting Metabolic Rate, Thermic Effect of Food

(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)

(00:25:49) Losing Weight, Tracking Calories, Daily Weighing

(00:29:24) Post-Exercise Metabolic Rate, Appetite

(00:34:35) Sponsor: AG1

(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs

(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity

(00:56:32) Weight Loss & Maintenance, Diet Adherence

(01:03:33) Restrictive Diets & Transition Periods

(01:08:03) Gut Health & Appetite

(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity

(01:23:59) LDL, HDL & Cardiovascular Disease

(01:30:31) Leucine, mTOR & Protein Synthesis

(01:37:31) Tool: Daily Protein Intake & Muscle Mass

(01:44:24) Protein & Fasting, Lean Body Mass

(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea

(02:04:28) Processed Foods

(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output

(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving

(02:25:57) Artificial Sweeteners & Blood Sugar

(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar

(02:50:19) Rapid Weight Loss, Satiety & Beliefs

(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity

(03:08:15) Females, Diet, Exercise & Menstrual Cycles

(03:14:05) Raw vs. Cooked Foods

(03:16:32) Berberine & Glucose Scavenging

(03:19:12) Fiber & Gastric Emptying Time

(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea

(03:30:33) Hard Training; Challenge & Mental Resilience

(03:36:12) Carbon App

(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 13633 no AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More https://hubermanlab.com/premium Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:09) How do you use ultradian cycles in your daily work? (00:22:38) Huberman Lab Premium In the full 2 hour+ AMA episode, we discuss: Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain? Zone 2 training What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up? Morning routine for people who work from 8 am to 5 pm Best productivity method: to-do list or time-blocking everything on a calendar? Seed oils and metabolic disease Do recommendations and protocols you give change with age (beyond 60)? What advice would you give to your younger self? Title Card Photo Credit: Mike Blabac Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 02 Nov 2022 15:15:00 -0000 AMA #1: Leveraging Ultradian Cycles, How to Protect Your Brain, Seed Oils Examined and More bonus Scicomm Media Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription. Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:09) How do you use ultradian cycles in your daily work? (00:22:38) Huberman Lab Premium In the full 2 hour+ AMA episode, we discuss: Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain? Zone 2 training What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up? Morning routine for people who work from 8 am to 5 pm Best productivity method: to-do list or time-blocking everything on a calendar? Seed oils and metabolic disease Do recommendations and protocols you give change with age (beyond 60)? What advice would you give to your younger self? Title Card Photo Credit: Mike Blabac Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium

Timestamps

(00:00:00) Introduction

(00:01:09) How do you use ultradian cycles in your daily work?

(00:22:38) Huberman Lab Premium

In the full 2 hour+ AMA episode, we discuss:

  • Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain?
  • Zone 2 training
  • What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up?
  • Morning routine for people who work from 8 am to 5 pm
  • Best productivity method: to-do list or time-blocking everything on a calendar?
  • Seed oils and metabolic disease
  • Do recommendations and protocols you give change with age (beyond 60)?
  • What advice would you give to your younger self?


Title Card Photo Credit: Mike Blabac

Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 1496 no How Meditation Works & Science-Based Effective Meditations https://hubermanlab.com/how-meditation-works-and-science-based-effective-meditations/ In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Meditation (00:04:48) Sponsor: LMNT (00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI (00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness (00:26:07) Neuroscience of Meditation; Perceptual Spotlights (00:31:58) Sponsor: AG1 (00:33:41) Interoception vs. Exteroception (00:42:20) Default Mode Network, Continuum of Interoception & Exteroception (00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge (01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing (01:07:35) Tool: Brief Meditations, Waking Up App (01:10:30) “Third Eye Center” & Wandering Thoughts (01:20:46) Meditation: Practice Types, Focal Points & Consistency (01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception (01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork (01:39:22) Interoception vs. Dissociation, Trauma (01:47:43) Model of Interoception & Dissociation Continuum (01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge (02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) (02:11:33) Choosing a Meditative Practice; Hypnosis (02:14:53) Tool: Space-Time Bridging (STB) (02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 31 Oct 2022 08:00:00 -0000 How Meditation Works & Science-Based Effective Meditations full 96 Scicomm Media In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Meditation (00:04:48) Sponsor: LMNT (00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI (00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness (00:26:07) Neuroscience of Meditation; Perceptual Spotlights (00:31:58) Sponsor: AG1 (00:33:41) Interoception vs. Exteroception (00:42:20) Default Mode Network, Continuum of Interoception & Exteroception (00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge (01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing (01:07:35) Tool: Brief Meditations, Waking Up App (01:10:30) “Third Eye Center” & Wandering Thoughts (01:20:46) Meditation: Practice Types, Focal Points & Consistency (01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception (01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork (01:39:22) Interoception vs. Dissociation, Trauma (01:47:43) Model of Interoception & Dissociation Continuum (01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge (02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) (02:11:33) Choosing a Meditative Practice; Hypnosis (02:14:53) Tool: Space-Time Bridging (STB) (02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Meditation

(00:04:48) Sponsor: LMNT

(00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI

(00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness

(00:26:07) Neuroscience of Meditation; Perceptual Spotlights

(00:31:58) Sponsor: AG1

(00:33:41) Interoception vs. Exteroception

(00:42:20) Default Mode Network, Continuum of Interoception & Exteroception

(00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge

(01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing

(01:07:35) Tool: Brief Meditations, Waking Up App

(01:10:30) “Third Eye Center” & Wandering Thoughts

(01:20:46) Meditation: Practice Types, Focal Points & Consistency

(01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception

(01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork

(01:39:22) Interoception vs. Dissociation, Trauma

(01:47:43) Model of Interoception & Dissociation Continuum

(01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge

(02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)

(02:11:33) Choosing a Meditative Practice; Hypnosis

(02:14:53) Tool: Space-Time Bridging (STB)

(02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8619 no The Science of Learning & Speaking Languages | Dr. Eddie Chang https://hubermanlab.com/dr-eddie-chang-the-science-of-learning-and-speaking-languages/ My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Eddie Chang, Speech & Language (00:03:16) Sponsor: LMNT (00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds (00:13:10) White Noise Machines, Infant Sleep & Sensitization (00:17:26) Mapping Speech & Language in the Brain (00:24:26) Emotion; Anxiety & Epilepsy (00:30:19) Epilepsy, Medications & Neurosurgery (00:33:01) Ketogenic Diet & Epilepsy (00:34:04) Sponsor: AG1 (00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types (00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings (00:53:23) Lateralization of Speech/Language & Handedness, Strokes (00:59:05) Bilingualism, Shared Language Circuits (01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain (01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations (01:17:37) Mapping Language in the Brain (01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages (01:25:07) Motor Patterns of Speech & Language (01:28:33) Reading & Writing; Dyslexia & Treatments (01:34:47) Evolution of Language (01:37:54) Stroke & Foreign Accent Syndrome (01:40:31) Auditory Memory, Long-Term Motor Memory (01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI) (02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation (02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars (02:17:35) Stutter, Anxiety & Treatment (02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands (02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Oct 2022 08:00:00 -0000 The Science of Learning & Speaking Languages | Dr. Eddie Chang full 95 Scicomm Media My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Eddie Chang, Speech & Language (00:03:16) Sponsor: LMNT (00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds (00:13:10) White Noise Machines, Infant Sleep & Sensitization (00:17:26) Mapping Speech & Language in the Brain (00:24:26) Emotion; Anxiety & Epilepsy (00:30:19) Epilepsy, Medications & Neurosurgery (00:33:01) Ketogenic Diet & Epilepsy (00:34:04) Sponsor: AG1 (00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types (00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings (00:53:23) Lateralization of Speech/Language & Handedness, Strokes (00:59:05) Bilingualism, Shared Language Circuits (01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain (01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations (01:17:37) Mapping Language in the Brain (01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages (01:25:07) Motor Patterns of Speech & Language (01:28:33) Reading & Writing; Dyslexia & Treatments (01:34:47) Evolution of Language (01:37:54) Stroke & Foreign Accent Syndrome (01:40:31) Auditory Memory, Long-Term Motor Memory (01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI) (02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation (02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars (02:17:35) Stutter, Anxiety & Treatment (02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands (02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Eddie Chang, Speech & Language

(00:03:16) Sponsor: LMNT

(00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds

(00:13:10) White Noise Machines, Infant Sleep & Sensitization

(00:17:26) Mapping Speech & Language in the Brain

(00:24:26) Emotion; Anxiety & Epilepsy

(00:30:19) Epilepsy, Medications & Neurosurgery

(00:33:01) Ketogenic Diet & Epilepsy

(00:34:04) Sponsor: AG1

(00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types

(00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings

(00:53:23) Lateralization of Speech/Language & Handedness, Strokes

(00:59:05) Bilingualism, Shared Language Circuits

(01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain

(01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations

(01:17:37) Mapping Language in the Brain

(01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages

(01:25:07) Motor Patterns of Speech & Language

(01:28:33) Reading & Writing; Dyslexia & Treatments

(01:34:47) Evolution of Language

(01:37:54) Stroke & Foreign Accent Syndrome

(01:40:31) Auditory Memory, Long-Term Motor Memory

(01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI)

(02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation

(02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars

(02:17:35) Stutter, Anxiety & Treatment

(02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands

(02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9100 no Fitness Toolkit: Protocol & Tools to Optimize Physical Health https://hubermanlab.com/fitness-toolkit-protocol-and-tools-to-optimize-physical-health/ I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsor: LMNT (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:36:13) Sponsor: AG1 (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Oct 2022 08:00:00 -0000 Fitness Toolkit: Protocol & Tools to Optimize Physical Health full 94 Scicomm Media I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsor: LMNT (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:36:13) Sponsor: AG1 (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Foundational Protocol for Fitness

(00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism

(00:13:49) Sponsor: LMNT

(00:18:53) Core Principles of Fitness & Modifiable Variables

(00:23:37) Day 1: Long Endurance Workout

(00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy

(00:36:13) Sponsor: AG1

(00:39:22) Key Principles of Resistance Training

(00:51:10) Day 3: Heat & Cold Exposure, Recovery

(01:00:35) Day 4: Torso & Neck Resistance Training

(01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives

(01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate

(01:24:10) Day 7: Arms, Neck & Calves Resistance Training

(01:28:45) Flexibility of Foundational Protocol, Workout Spacing

(01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs 

(01:37:10) Safety & Endurance/Cardiovascular Workouts

(01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR

(01:41:20) Should You Train Fasted or Fed?

(01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training

(01:49:10) Tool: Hanging from a Bar & Fitness Metric 

(01:50:16) Should You Train Sick?, Ramping Training

(01:53:33) Tool: Deliberate Slow Breathing & Recovery

(01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6916 no Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams https://hubermanlab.com/dr-nolan-williams-psychedelics-and-neurostimulation-for-brain-rewiring In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment (00:03:48) Sponsors: LMNT (00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments (00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex (00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome (00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS) (00:33:02) Prefrontal Cortex & Cognitive Control, TMS (00:35:30) Sponsor: AG1 (00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy (00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment (00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia (00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology? (01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit? (01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution (01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment (01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin (01:30:38) Psilocybin, Brain Connectivity & Depression Treatment (01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment (01:41:23) Normal Spectrums for Mental Health Disorders (01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials (01:57:16) Clinical Use of Psychedelics (02:01:59) Ayahuasca, Brazilian Prisoner Study (02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses (02:14:52) Personal Relative Drug Risk & Alcohol (02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light (02:28:43) Stanford Neuromodulation Therapy (SNT) Study (02:34:25) Space Learning Theory & TMS Stimulation (02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Oct 2022 08:00:00 -0000 Psychedelics & Neurostimulation for Brain Rewiring | Dr. Nolan Williams full 93 Scicomm Media In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment (00:03:48) Sponsors: LMNT (00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments (00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex (00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome (00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS) (00:33:02) Prefrontal Cortex & Cognitive Control, TMS (00:35:30) Sponsor: AG1 (00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy (00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment (00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia (00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology? (01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit? (01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution (01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment (01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin (01:30:38) Psilocybin, Brain Connectivity & Depression Treatment (01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment (01:41:23) Normal Spectrums for Mental Health Disorders (01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials (01:57:16) Clinical Use of Psychedelics (02:01:59) Ayahuasca, Brazilian Prisoner Study (02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses (02:14:52) Personal Relative Drug Risk & Alcohol (02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light (02:28:43) Stanford Neuromodulation Therapy (SNT) Study (02:34:25) Space Learning Theory & TMS Stimulation (02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment

(00:03:48) Sponsors: LMNT

(00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments

(00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex

(00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome

(00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS)

(00:33:02) Prefrontal Cortex & Cognitive Control, TMS

(00:35:30) Sponsor: AG1

(00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy

(00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment

(00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia

(00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology?

(01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit?

(01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution

(01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment

(01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin

(01:30:38) Psilocybin, Brain Connectivity & Depression Treatment

(01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment

(01:41:23) Normal Spectrums for Mental Health Disorders

(01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials

(01:57:16) Clinical Use of Psychedelics

(02:01:59) Ayahuasca, Brazilian Prisoner Study

(02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses

(02:14:52) Personal Relative Drug Risk & Alcohol

(02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light

(02:28:43) Stanford Neuromodulation Therapy (SNT) Study

(02:34:25) Space Learning Theory & TMS Stimulation

(02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9886 no The Effects of Cannabis (Marijuana) on the Brain & Body https://hubermanlab.com/the-effects-of-cannabis-marijuana-on-the-brain-and-body/ In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Cannabis (Marijuana) (00:005:02) Sponsor: LMNT (00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety (00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD (00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects (00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains (00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1) (00:35:18) Sponsor: AG1 (00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence (00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function (00:53:07) Biological Effects of Cannabis (00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia (01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage (01:09:41) Brain Areas Affected by THC & CBD, Side Effects (01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine (01:26:41) Does Cannabis Increase Creativity? (01:35:08) Chronic Cannabis Use & Changes in Speech Patterns (01:46:46) Cannabis & Libido, Dopamine & Prolactin (01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility (02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences (02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development (02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance (02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis (02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders (02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis (02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Oct 2022 08:00:00 -0000 The Effects of Cannabis (Marijuana) on the Brain & Body full 92 Scicomm Media In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Cannabis (Marijuana) (00:005:02) Sponsor: LMNT (00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety (00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD (00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects (00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains (00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1) (00:35:18) Sponsor: AG1 (00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence (00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function (00:53:07) Biological Effects of Cannabis (00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia (01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage (01:09:41) Brain Areas Affected by THC & CBD, Side Effects (01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine (01:26:41) Does Cannabis Increase Creativity? (01:35:08) Chronic Cannabis Use & Changes in Speech Patterns (01:46:46) Cannabis & Libido, Dopamine & Prolactin (01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility (02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences (02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development (02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance (02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis (02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders (02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis (02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Cannabis (Marijuana)

(00:005:02) Sponsor: LMNT

(00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety

(00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD

(00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects

(00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains

(00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)

(00:35:18) Sponsor: AG1

(00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence

(00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function

(00:53:07) Biological Effects of Cannabis

(00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia

(01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage

(01:09:41) Brain Areas Affected by THC & CBD, Side Effects

(01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine

(01:26:41) Does Cannabis Increase Creativity?

(01:35:08) Chronic Cannabis Use & Changes in Speech Patterns

(01:46:46) Cannabis & Libido, Dopamine & Prolactin

(01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility

(02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences

(02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development

(02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance

(02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis

(02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders

(02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis

(02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9526 no Biology & Treatments for Compulsive Behaviors & Binge Eating | Dr. Casey Halpern https://hubermanlab.com/dr-casey-halpern-biology-and-treatments-for-compulsive-eating-and-behaviors/ My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation (00:03:35) Sponsor: LMNT (00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization (00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects (00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies (00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction (00:29:30) Sponsor: AG1 (00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition (00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity (00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation (00:49:49) Binge Eating Disorder & Loss of Control Eating (00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress (01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells” (01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation (01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia (01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation (01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s (01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression (01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation (01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions (01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts (01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training (02:09:53) Daily Habits: Sleep, Exercise, Mediation (02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Sep 2022 08:00:00 -0000 Biology & Treatments for Compulsive Behaviors & Binge Eating | Dr. Casey Halpern full 91 Scicomm Media My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation (00:03:35) Sponsor: LMNT (00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization (00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects (00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies (00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction (00:29:30) Sponsor: AG1 (00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition (00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity (00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation (00:49:49) Binge Eating Disorder & Loss of Control Eating (00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress (01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells” (01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation (01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia (01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation (01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s (01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression (01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation (01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions (01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts (01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training (02:09:53) Daily Habits: Sleep, Exercise, Mediation (02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation

(00:03:35) Sponsor: LMNT

(00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization

(00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects

(00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies

(00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction

(00:29:30) Sponsor: AG1

(00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition

(00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity

(00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation

(00:49:49) Binge Eating Disorder & Loss of Control Eating

(00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress

(01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells”

(01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation

(01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia

(01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation

(01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s

(01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression

(01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation

(01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions

(01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts

(01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training

(02:09:53) Daily Habits: Sleep, Exercise, Mediation

(02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7860 no Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping https://hubermanlab.com/nicotines-effects-on-the-brain-and-body-and-how-to-quit-smoking-or-vaping/ In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Nicotine (00:03:41) Tool: Brief Daily Meditation & Focus (00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements (00:10:05) Sponsor: LMNT (00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine (00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors (00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA (00:29:37) Sponsor: AG1 (00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting” (00:37:29) Nicotine, Norepinephrine & Alertness/Energy (00:41:10) Nicotine & Effects on Appetite & Metabolism (00:46:47) Nicotine & Effects on Body: Sympathetic Tone (00:51:29) Nicotine & Cognitive Work vs. Physical Performance (00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency (00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells (01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health (01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal (01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression (01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri (01:30:16) Bupropion (Wellbutrin) & Quitting Smoking (01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum (01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy (01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Sep 2022 08:00:00 -0000 Nicotine’s Effects on the Brain & Body & How to Quit Smoking or Vaping full 90 Scicomm Media In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Nicotine (00:03:41) Tool: Brief Daily Meditation & Focus (00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements (00:10:05) Sponsor: LMNT (00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine (00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors (00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA (00:29:37) Sponsor: AG1 (00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting” (00:37:29) Nicotine, Norepinephrine & Alertness/Energy (00:41:10) Nicotine & Effects on Appetite & Metabolism (00:46:47) Nicotine & Effects on Body: Sympathetic Tone (00:51:29) Nicotine & Cognitive Work vs. Physical Performance (00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency (00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells (01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health (01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal (01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression (01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri (01:30:16) Bupropion (Wellbutrin) & Quitting Smoking (01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum (01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy (01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Nicotine

(00:03:41) Tool: Brief Daily Meditation & Focus

(00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements

(00:10:05) Sponsor: LMNT

(00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine

(00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors

(00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA

(00:29:37) Sponsor: AG1

(00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting”

(00:37:29) Nicotine, Norepinephrine & Alertness/Energy

(00:41:10) Nicotine & Effects on Appetite & Metabolism

(00:46:47) Nicotine & Effects on Body: Sympathetic Tone

(00:51:29) Nicotine & Cognitive Work vs. Physical Performance

(00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency

(00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells

(01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health

(01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal

(01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression

(01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri

(01:30:16) Bupropion (Wellbutrin) & Quitting Smoking

(01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum

(01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy

(01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6624 no The Biology of Aggression, Mating, & Arousal | Dr. David Anderson https://hubermanlab.com/dr-david-anderson-the-biology-of-aggression-mating-and-arousal/ My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Anderson, Emotions & Aggression  (00:03:49) Sponsors: LMNT (00:08:10) Emotions vs. States (00:10:36) Dimensions of States: Persistence, Intensity & Generalization (00:14:38) Arousal & Valence  (00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH (00:24:42) Aggression Types: Offensive, Defensive & Predatory  (00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear (00:35:38) Hydraulic Pressures for States & Homeostasis (00:37:24) Sponsor: AG1 (00:39:46) Hydraulic Pressure & Aggression (00:44:50) Balancing Fear & Aggression (00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone (00:52:33) Female Aggression, Motherhood (00:59:48) Mating & Aggressive Behaviors  (01:05:10) Neurobiology of Sexual Fetishes  (01:10:06) Temperature, Mating Behavior & Aggression (01:15:25) Mounting: Sexual Behavior or Dominance? (01:20:59) Females & Male-Type Mounting Behavior (01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear  (01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression  (01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve  (01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Sep 2022 08:00:00 -0000 The Biology of Aggression, Mating, & Arousal | Dr. David Anderson full 89 Scicomm Media My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Anderson, Emotions & Aggression  (00:03:49) Sponsors: LMNT (00:08:10) Emotions vs. States (00:10:36) Dimensions of States: Persistence, Intensity & Generalization (00:14:38) Arousal & Valence  (00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH (00:24:42) Aggression Types: Offensive, Defensive & Predatory  (00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear (00:35:38) Hydraulic Pressures for States & Homeostasis (00:37:24) Sponsor: AG1 (00:39:46) Hydraulic Pressure & Aggression (00:44:50) Balancing Fear & Aggression (00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone (00:52:33) Female Aggression, Motherhood (00:59:48) Mating & Aggressive Behaviors  (01:05:10) Neurobiology of Sexual Fetishes  (01:10:06) Temperature, Mating Behavior & Aggression (01:15:25) Mounting: Sexual Behavior or Dominance? (01:20:59) Females & Male-Type Mounting Behavior (01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear  (01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression  (01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve  (01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.  

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. David Anderson, Emotions & Aggression 

(00:03:49) Sponsors: LMNT

(00:08:10) Emotions vs. States

(00:10:36) Dimensions of States: Persistence, Intensity & Generalization

(00:14:38) Arousal & Valence 

(00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH

(00:24:42) Aggression Types: Offensive, Defensive & Predatory 

(00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear

(00:35:38) Hydraulic Pressures for States & Homeostasis

(00:37:24) Sponsor: AG1

(00:39:46) Hydraulic Pressure & Aggression

(00:44:50) Balancing Fear & Aggression

(00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone

(00:52:33) Female Aggression, Motherhood

(00:59:48) Mating & Aggressive Behaviors 

(01:05:10) Neurobiology of Sexual Fetishes 

(01:10:06) Temperature, Mating Behavior & Aggression

(01:15:25) Mounting: Sexual Behavior or Dominance?

(01:20:59) Females & Male-Type Mounting Behavior

(01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear 

(01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression 

(01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve 

(01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6754 no Focus Toolkit: Tools to Improve Your Focus & Concentration https://hubermanlab.com/focus-toolkit-tools-to-improve-your-focus-and-concentration/ In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Focus Toolkit  (00:04:42) Sponsors: AG1, LMNT (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:32:28) Sponsor: AG1 (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Sep 2022 08:00:00 -0000 Focus Toolkit: Tools to Improve Your Focus & Concentration full 88 Scicomm Media In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Focus Toolkit  (00:04:42) Sponsors: AG1, LMNT (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:32:28) Sponsor: AG1 (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Focus Toolkit 

(00:04:42) Sponsors: AG1, LMNT

(00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine

(00:15:15) Modulation vs. Mediation, Importance of Sleep

(00:18:11) Tool: Binaural Beats to Improve Concentration 

(00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State

(00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity 

(00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing 

(00:31:22) How Many Daily Ultradian Cycles Can One Perform? 

(00:32:28) Sponsor: AG1

(00:35:35) Virtusan: Mental & Physical Health Journeys 

(00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis

(00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume

(00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness

(00:52:55) Tool: Stress & Improved Concentration 

(00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine 

(01:00:39) Layer Focusing Tools & Design Your Own Protocols 

(01:01:19) Tool: Short Meditation & Improved Ability to Refocus 

(01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods

(01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States

(01:16:07) Optimal Time of Day to Use Specific Tools

(01:16:46) Tool: Overt Visual Focus & Deliberate Gaze 

(01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work 

(01:24:43) Tool: Omega-3 Essential Fatty Acids 

(01:27:28) Tool: Creatine Monohydrate 

(01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic 

(01:33:52) Tool: L-Tyrosine Supplements & Food

(01:34:47) Combining & Choosing Focus Tools, Variability 

(01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage

(01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency 

(01:42:56) Tool: Phenylethylamine & Dopamine

(01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine 

(01:46:46) Behavioral, Nutrition & Supplement Tools for Focus

(01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6387 no LIVE EVENT Q&A: Dr. Andrew Huberman at the Newmark Theatre in Portland https://hubermanlab.com/tour Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Newmark Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:08) Sponsors: Momentous, InsideTracker (00:01:36) Upcoming Live Events: Los Angeles & New York (00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy? (00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It? (00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day? (00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines? (00:21:09) How Is Social Media Changing Our Brains? (00:25:10) What New Piece of Neurological Research Most Excites You? (00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain? (00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease? (00:40:39) Is It Possible to Over Do Ice Baths? (00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things? (00:48:25) What Do You Fear? How Do You Manage Fear? (00:50:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 31 Aug 2022 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the Newmark Theatre in Portland bonus Scicomm Media Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Newmark Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:08) Sponsors: Momentous, InsideTracker (00:01:36) Upcoming Live Events: Los Angeles & New York (00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy? (00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It? (00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day? (00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines? (00:21:09) How Is Social Media Changing Our Brains? (00:25:10) What New Piece of Neurological Research Most Excites You? (00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain? (00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease? (00:40:39) Is It Possible to Over Do Ice Baths? (00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things? (00:48:25) What Do You Fear? How Do You Manage Fear? (00:50:05) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Newmark Theatre.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Momentous: https://www.livemomentous.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) The Brain Body Contract Q&A

(00:01:08) Sponsors: Momentous, InsideTracker

(00:01:36) Upcoming Live Events: Los Angeles & New York

(00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy?

(00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It?

(00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day?

(00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines?

(00:21:09) How Is Social Media Changing Our Brains?

(00:25:10) What New Piece of Neurological Research Most Excites You?

(00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain?

(00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease?

(00:40:39) Is It Possible to Over Do Ice Baths?

(00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things?

(00:48:25) What Do You Fear? How Do You Manage Fear?

(00:50:05) Conclusion

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3090 no The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis https://hubermanlab.com/dr-erich-jarvis-the-neuroscience-of-speech-language-and-music/ My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Erich Jarvis & Vocal Communication (00:03:58) Sponsors: AG1, LMNT (00:08:01) Speech vs. Language, Is There a Difference?   (00:10:55) Animal Communication, Hand Gestures & Language  (00:15:25) Vocalization & Innate Language, Evolution of Modern Language     (00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders  (00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization (00:31:34) Genes for Speech & Language (00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes  (00:40:47) Sponsor: AG1 (00:42:52) Semantic vs. Effective Communication, Emotion, Singing (00:47:32) Singing, Link Between Dancing & Vocal Learning  (00:52:55) Motor Theory of Vocal Learning, Dance  (00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions (01:04:11) Facial Expressions & Language, Innate Expressions (01:09:35) Reading & Writing  (01:15:13) Writing by Hand vs. Typing, Thoughts & Writing (01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations (01:26:58) Modern Language Evolution: Texting, Social Media & the Future (01:36:26) Movement: The Link to Cognitive Growth  (01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation (01:48:24) Evolution of Skin & Fur Color (01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Aug 2022 08:00:00 -0000 The Neuroscience of Speech, Language & Music | Dr. Erich Jarvis full 87 Scicomm Media My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Erich Jarvis & Vocal Communication (00:03:58) Sponsors: AG1, LMNT (00:08:01) Speech vs. Language, Is There a Difference?   (00:10:55) Animal Communication, Hand Gestures & Language  (00:15:25) Vocalization & Innate Language, Evolution of Modern Language     (00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders  (00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization (00:31:34) Genes for Speech & Language (00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes  (00:40:47) Sponsor: AG1 (00:42:52) Semantic vs. Effective Communication, Emotion, Singing (00:47:32) Singing, Link Between Dancing & Vocal Learning  (00:52:55) Motor Theory of Vocal Learning, Dance  (00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions (01:04:11) Facial Expressions & Language, Innate Expressions (01:09:35) Reading & Writing  (01:15:13) Writing by Hand vs. Typing, Thoughts & Writing (01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations (01:26:58) Modern Language Evolution: Texting, Social Media & the Future (01:36:26) Movement: The Link to Cognitive Growth  (01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation (01:48:24) Evolution of Skin & Fur Color (01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Erich Jarvis & Vocal Communication

(00:03:58) Sponsors: AG1, LMNT

(00:08:01) Speech vs. Language, Is There a Difference?  

(00:10:55) Animal Communication, Hand Gestures & Language 

(00:15:25) Vocalization & Innate Language, Evolution of Modern Language    

(00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders 

(00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization

(00:31:34) Genes for Speech & Language

(00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes 

(00:40:47) Sponsor: AG1

(00:42:52) Semantic vs. Effective Communication, Emotion, Singing

(00:47:32) Singing, Link Between Dancing & Vocal Learning 

(00:52:55) Motor Theory of Vocal Learning, Dance 

(00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions

(01:04:11) Facial Expressions & Language, Innate Expressions

(01:09:35) Reading & Writing 

(01:15:13) Writing by Hand vs. Typing, Thoughts & Writing

(01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations

(01:26:58) Modern Language Evolution: Texting, Social Media & the Future

(01:36:26) Movement: The Link to Cognitive Growth 

(01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation

(01:48:24) Evolution of Skin & Fur Color

(01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6695 no What Alcohol Does to Your Body, Brain & Health https://www.hubermanlab.com/episode/what-alcohol-does-to-your-body-brain-health In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.  Access the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Effects of Alcohol Consumption 00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration 00:06:14 Sponsors: AG1, LMNT 00:10:46 Historical Context & Uses of Alcohol 00:13:28 Alcohol Metabolism, “Empty Calories” 00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation 00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility 00:27:55 Food & Alcohol Absorption 00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts 00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress 00:43:29 Sponsor: AG1 00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young 00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut 00:59:46 Tool: Improving/Replenishing Gut Microbiome 01:02:44 Reducing Alcohol Consumption & Stress 01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache 01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure 01:17:16 Hangover Recovery, Dehydration & Electrolytes 01:20:45 Types of Alcohol & Hangover Severity, Congeners 01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance 01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol 01:35:42 Alcohol & Brain Thickness 01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk 01:44:31 Mitigating Cancer Risk, Folate, B Vitamins 01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome 01:50:58 Hormones: Testosterone & Estrogen Balance 01:55:09 Negative Effects of Alcohol Consumption 01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Aug 2022 08:00:00 -0000 What Alcohol Does to Your Body, Brain & Health full 86 Scicomm Media In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals.  Access the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Effects of Alcohol Consumption 00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration 00:06:14 Sponsors: AG1, LMNT 00:10:46 Historical Context & Uses of Alcohol 00:13:28 Alcohol Metabolism, “Empty Calories” 00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation 00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility 00:27:55 Food & Alcohol Absorption 00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts 00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress 00:43:29 Sponsor: AG1 00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young 00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut 00:59:46 Tool: Improving/Replenishing Gut Microbiome 01:02:44 Reducing Alcohol Consumption & Stress 01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache 01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure 01:17:16 Hangover Recovery, Dehydration & Electrolytes 01:20:45 Types of Alcohol & Hangover Severity, Congeners 01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance 01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol 01:35:42 Alcohol & Brain Thickness 01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk 01:44:31 Mitigating Cancer Risk, Folate, B Vitamins 01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome 01:50:58 Hormones: Testosterone & Estrogen Balance 01:55:09 Negative Effects of Alcohol Consumption 01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone.  Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. 

Access the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Effects of Alcohol Consumption

00:03:19 Low to Moderate Alcohol Consumption & Neurodegeneration

00:06:14 Sponsors: AG1, LMNT

00:10:46 Historical Context & Uses of Alcohol

00:13:28 Alcohol Metabolism, “Empty Calories”

00:18:23 Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation

00:24:23 Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility

00:27:55 Food & Alcohol Absorption

00:30:07 Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts

00:37:39 Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress

00:43:29 Sponsor: AG1

00:46:07 Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young

00:52:27 Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut

00:59:46 Tool: Improving/Replenishing Gut Microbiome

01:02:44 Reducing Alcohol Consumption & Stress

01:04:25 Hangover: Alcohol & Sleep, Anxiety, Headache

01:12:11 Hangover Recovery, Adrenaline & Deliberate Cold Exposure

01:17:16 Hangover Recovery, Dehydration & Electrolytes

01:20:45 Types of Alcohol & Hangover Severity, Congeners

01:25:25 Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance

01:33:36 Are There Any Positive Effects of Alcohol?, Resveratrol

01:35:42 Alcohol & Brain Thickness

01:37:11 Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk

01:44:31 Mitigating Cancer Risk, Folate, B Vitamins

01:46:54 Alcohol & Pregnancy, Fetal Alcohol Syndrome

01:50:58 Hormones: Testosterone & Estrogen Balance

01:55:09 Negative Effects of Alcohol Consumption

01:58:35 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7065 no LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle https://hubermanlab.com/tour Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:07) Sponsors: Momentous, InsideTracker (00:01:35) Upcoming Live Events: Los Angeles & New York (00:02:16) What Is Your Most-Used Protocol? (00:04:12) Should You Vary Wake-Up Time Seasonally? (00:06:05) Why Is My Drive Depleted Upon Waking-Up? (00:08:42) What Are Your Favorite/Most Impactful Books? (00:12:08) What Excites You About the Future of Mental Health Treatment? (00:17:25) What Is the Biggest Area for Performance Enhancement? (00:21:44) Can You Still Do a Kickflip? (00:22:32) Tips on How to Improve Memory (00:24:54) How Do You Manage Social Media Addiction? (00:27:43) Were You Nervous Tonight/ How Did You Prepare? (00:29:10) Is Learning from Failure Equal to Learning from Success? (00:32:23) When Are You Going to Start Training Jiu-Jitsu? (00:33:28) Discuss the Supplements You Take (00:36:29) Advice or Protocols to Improve Learning & Retention (00:38:42) What Exciting Research/Work are You Doing? (00:40:22) How Does Dopamine Factor into Neuroplasticity? (00:43:12) What Advice Do You Have for Future Scientists? (00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning? (00:48:00) How Do You Read Research Papers? (00:49:40) What is Your Favorite Condiment? (00:50:10) Most Important Takeaway from Your ADHD Research? (00:52:58) What Future Episodes Are in the Pipeline? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Wed, 17 Aug 2022 08:00:00 -0000 LIVE EVENT Q&A: Dr. Andrew Huberman at the Moore Theatre in Seattle bonus Scicomm Media Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Momentous: https://www.livemomentous.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps (00:00:00) The Brain Body Contract Q&A (00:01:07) Sponsors: Momentous, InsideTracker (00:01:35) Upcoming Live Events: Los Angeles & New York (00:02:16) What Is Your Most-Used Protocol? (00:04:12) Should You Vary Wake-Up Time Seasonally? (00:06:05) Why Is My Drive Depleted Upon Waking-Up? (00:08:42) What Are Your Favorite/Most Impactful Books? (00:12:08) What Excites You About the Future of Mental Health Treatment? (00:17:25) What Is the Biggest Area for Performance Enhancement? (00:21:44) Can You Still Do a Kickflip? (00:22:32) Tips on How to Improve Memory (00:24:54) How Do You Manage Social Media Addiction? (00:27:43) Were You Nervous Tonight/ How Did You Prepare? (00:29:10) Is Learning from Failure Equal to Learning from Success? (00:32:23) When Are You Going to Start Training Jiu-Jitsu? (00:33:28) Discuss the Supplements You Take (00:36:29) Advice or Protocols to Improve Learning & Retention (00:38:42) What Exciting Research/Work are You Doing? (00:40:22) How Does Dopamine Factor into Neuroplasticity? (00:43:12) What Advice Do You Have for Future Scientists? (00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning? (00:48:00) How Do You Read Research Papers? (00:49:40) What is Your Favorite Condiment? (00:50:10) Most Important Takeaway from Your ADHD Research? (00:52:58) What Future Episodes Are in the Pipeline? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, Washington at the Moore Theatre.

Get notified when new live events are announced: https://hubermanlab.com/tour

Thank you to our sponsors

Momentous: https://www.livemomentous.com/huberman

InsideTracker: https://insidetracker.com/huberman

Timestamps

(00:00:00) The Brain Body Contract Q&A

(00:01:07) Sponsors: Momentous, InsideTracker

(00:01:35) Upcoming Live Events: Los Angeles & New York

(00:02:16) What Is Your Most-Used Protocol?

(00:04:12) Should You Vary Wake-Up Time Seasonally?

(00:06:05) Why Is My Drive Depleted Upon Waking-Up?

(00:08:42) What Are Your Favorite/Most Impactful Books?

(00:12:08) What Excites You About the Future of Mental Health Treatment?

(00:17:25) What Is the Biggest Area for Performance Enhancement?

(00:21:44) Can You Still Do a Kickflip?

(00:22:32) Tips on How to Improve Memory

(00:24:54) How Do You Manage Social Media Addiction?

(00:27:43) Were You Nervous Tonight/ How Did You Prepare?

(00:29:10) Is Learning from Failure Equal to Learning from Success?

(00:32:23) When Are You Going to Start Training Jiu-Jitsu?

(00:33:28) Discuss the Supplements You Take

(00:36:29) Advice or Protocols to Improve Learning & Retention

(00:38:42) What Exciting Research/Work are You Doing?

(00:40:22) How Does Dopamine Factor into Neuroplasticity?

(00:43:12) What Advice Do You Have for Future Scientists?

(00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?

(00:48:00) How Do You Read Research Papers?

(00:49:40) What is Your Favorite Condiment?

(00:50:10) Most Important Takeaway from Your ADHD Research?

(00:52:58) What Future Episodes Are in the Pipeline?

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3364 no Exercise, Nutrition, Hormones for Vitality & Longevity | Dr. Peter Attia https://hubermanlab.com/dr-peter-attia-exercise-nutrition-hormones-for-vitality-and-longevity/ My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Aug 2022 08:00:00 -0000 Exercise, Nutrition, Hormones for Vitality & Longevity | Dr. Peter Attia full 85 Scicomm Media My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Assessing Health Status & Improving Vitality  (00:03:07) Sponsors: AG1, LMNT (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease”  (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States  (00:13:59) Blood Testing: Best Frequency  (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis  (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids  (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training (00:29:52) Sponsor: AG1 (00:32:16) Back-casting: Defining Your “Marginal Decade”  (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max  (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals (00:49:24) Importance of Exercise, Brain Health, MET hours  (00:55:23) Nicotine & Cognitive Focus (01:03:12) Menstruation, PMS & Menopause  (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG (01:47:46) Fadogia Agrestis, Supplements, Rapamycin  (01:52:06) Testosterone Replacement Therapy & Fertility  (01:59:26) Total Testosterone vs. Free Testosterone (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions  (02:25:15) Cardiovascular Disease, Age & Disease Risk  (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation  (02:37:40) Metabolomics & Exercise  (02:40:44) GLP-1 & Weight Loss  (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Assessing Health Status & Improving Vitality 

(00:03:07) Sponsors: AG1, LMNT

(00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease” 

(00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States 

(00:13:59) Blood Testing: Best Frequency 

(00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis 

(00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids 

(00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training

(00:29:52) Sponsor: AG1

(00:32:16) Back-casting: Defining Your “Marginal Decade” 

(00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max 

(00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals

(00:49:24) Importance of Exercise, Brain Health, MET hours 

(00:55:23) Nicotine & Cognitive Focus

(01:03:12) Menstruation, PMS & Menopause 

(01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk

(01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women

(01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin

(01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG

(01:47:46) Fadogia Agrestis, Supplements, Rapamycin 

(01:52:06) Testosterone Replacement Therapy & Fertility 

(01:59:26) Total Testosterone vs. Free Testosterone

(02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B

(02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions 

(02:25:15) Cardiovascular Disease, Age & Disease Risk 

(02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation 

(02:37:40) Metabolomics & Exercise 

(02:40:44) GLP-1 & Weight Loss 

(02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10020 no Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing https://hubermanlab.com/sleep-toolkit-tools-for-optimizing-sleep-and-sleep-wake-timing In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tools to Optimize Sleep (00:03:18) Sponsors: LMNT, Eight Sleep (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:01) Sponsor: AG1 (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Aug 2022 08:00:00 -0000 Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing full 84 Scicomm Media In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tools to Optimize Sleep (00:03:18) Sponsors: LMNT, Eight Sleep (00:08:24) Factors to Control Circadian Rhythm & Sleep (00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol (00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days (00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light (00:29:01) Sponsor: AG1 (00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise (00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise (00:40:08) Timing Eating, Alertness & Circadian Rhythm (00:45:20) 3 Daily Critical Periods (00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine (00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light (00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity (01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment (01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep (01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (01:16:34) Melatonin Supplementation (Caution) (01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety (01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra (01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet (01:24:58) Tool: Sleep Apnea & Nasal Breathing (01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine (01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights (01:37:38) Behavioral Tools for 3 Daily Critical Periods (01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe a comprehensive toolkit consisting of behavioral and supplement-based tools that you can customize to enhance the quality, duration and impact of your sleep. This has an enormous positive impact on your overall health and daytime functioning, brain, hormones and immune system. I teach you how to effectively harness light (and darkness), temperature, food, exercise, caffeine, supplements, and digital devices in order to fall asleep faster, stay deeply asleep longer and overall, and achieve better quality sleep. I also describe how these tools can be modified to recover quickly from a poor night’s sleep, jet lag or bouts of shift work. Given that sleep is the foundation of all mental health, physical health and performance, this episode should benefit everyone as it provides an essential toolkit of science-supported, low- to zero-cost strategies that can be tailored to optimize your sleep routine.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Tools to Optimize Sleep

(00:03:18) Sponsors: LMNT, Eight Sleep

(00:08:24) Factors to Control Circadian Rhythm & Sleep

(00:15:10) Morning Tool: Morning Sunlight Viewing, Cortisol

(00:20:44) Morning Sunlight: Circadian Rhythm, Artificial Lights, Cloudy Days

(00:26:18) Evaluating Light in Environment, Compensating for Missed Morning Light

(00:29:01) Sponsor: AG1

(00:30:46) Morning Tools: Temperature & Deliberate Cold Exposure, Exercise

(00:34:58) Timing Caffeine, “Afternoon Crash,” Exercise

(00:40:08) Timing Eating, Alertness & Circadian Rhythm

(00:45:20) 3 Daily Critical Periods

(00:46:49) Afternoons: Naps, Deep Relaxation (NSDR, Self-Hypnosis), Exercise & Body Temperature, Caffeine

(00:51:59) Afternoon Tools: Viewing Sunlight in Late Afternoon, Evening Light

(00:56:45) Evening/Night Tools: Overhead Artificial Lights, Light Sensitivity

(01:04:40) Evening Tools: Hot Bath/Sauna, Temperature & Sleeping Environment

(01:09:40) Alcohol, THC & Reduced Sleep Quality; CBD, Anxiety & Falling Asleep

(01:11:45) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

(01:16:34) Melatonin Supplementation (Caution)

(01:17:44) Additional Sleep Supplements: GABA, Glycine, Myo-Inositol & Anxiety

(01:20:08) Falling Back Asleep: Reveri App, NSDR, Yoga Nidra

(01:22:55) Staying Asleep: Eye Masks, Ear Plugs, Elevating Feet

(01:24:58) Tool: Sleep Apnea & Nasal Breathing

(01:28:20) Sleep Schedule Consistency, Weekends, Compensatory Sleep & Caffeine

(01:31:14) Tools: Temperature Minimum & Jet Lag, Shift Work & Red Lights

(01:37:38) Behavioral Tools for 3 Daily Critical Periods

(01:39:26) Zero-Cost Support, YouTube Feedback, Huberman Lab Clips, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5970 no Tools for Setting & Achieving Goals | Dr. Emily Balcetis https://hubermanlab.com/dr-emily-balcetis-tools-for-setting-and-achieving-goals/ My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively. For the full show notes, visit hubermanlab.com Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation (00:03:41) Sponsors: LMNT (00:08:08) Vision & Motivation (00:11:37) Tool: Narrowing Visual Focus & Improving Exercise (00:21:39) Adjusting Visual Attention & Perceived Fatigue (00:25:14) Tool: Visual Focus “Spotlight” (00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort (00:32:23) Sponsor: AG1 (00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists  (00:41:28) Tool: How to Setting Better Goals & Identify Obstacles (00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals (00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences (01:05:54) Caffeine, Stimulants, Visual Windows & Motivation (01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection (01:21:54) Year in Review & Memory (01:26:32) Visual Tools & Mental Health, Depression & Visual Priming (01:31:33) Focusing Attention & Increasing Visual Detail/Resolution (01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Aug 2022 08:00:00 -0000 Tools for Setting & Achieving Goals | Dr. Emily Balcetis full 83 Scicomm Media My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively. For the full show notes, visit hubermanlab.com Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation (00:03:41) Sponsors: LMNT (00:08:08) Vision & Motivation (00:11:37) Tool: Narrowing Visual Focus & Improving Exercise (00:21:39) Adjusting Visual Attention & Perceived Fatigue (00:25:14) Tool: Visual Focus “Spotlight” (00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort (00:32:23) Sponsor: AG1 (00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists  (00:41:28) Tool: How to Setting Better Goals & Identify Obstacles (00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals (00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences (01:05:54) Caffeine, Stimulants, Visual Windows & Motivation (01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection (01:21:54) Year in Review & Memory (01:26:32) Visual Tools & Mental Health, Depression & Visual Priming (01:31:33) Focusing Attention & Increasing Visual Detail/Resolution (01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively.

For the full show notes, visit hubermanlab.com

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation

(00:03:41) Sponsors: LMNT

(00:08:08) Vision & Motivation

(00:11:37) Tool: Narrowing Visual Focus & Improving Exercise

(00:21:39) Adjusting Visual Attention & Perceived Fatigue

(00:25:14) Tool: Visual Focus “Spotlight”

(00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort

(00:32:23) Sponsor: AG1

(00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists 

(00:41:28) Tool: How to Setting Better Goals & Identify Obstacles

(00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals

(00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences

(01:05:54) Caffeine, Stimulants, Visual Windows & Motivation

(01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection

(01:21:54) Year in Review & Memory

(01:26:32) Visual Tools & Mental Health, Depression & Visual Priming

(01:31:33) Focusing Attention & Increasing Visual Detail/Resolution

(01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5702 no The Science & Treatment of Bipolar Disorder https://hubermanlab.com/the-science-and-treatment-of-bipolar-disorder/ In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Bipolar Disorder (00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate (00:9:19) Sponsors: AG1, LMNT (00:14:24) Prevalence & Severity of Bipolar Disorder (00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania (00:28:58) Bipolar Disorder II, Individual Variability (00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States (00:38:20) Consequences of Bipolar Disorder, Heritability (00:46:53) Bipolar Disorder vs. Borderline Personality Disorder (00:51:51) Mania & Depression, Negative Impacts (00:53:06) History of Lithium Treatment (01:02:44) Lithium Treatment & Side-Effects (01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection (01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity (01:17:11) Neural States & Mania, Parietal Lobe & Limbic System (01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine (01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy (01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS) (01:48:01) Psylocibin, Cannabis (01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids (02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity (02:06:44) Mania, Creativity & Occupations (02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment (02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Jul 2022 08:00:00 -0000 The Science & Treatment of Bipolar Disorder full 82 Scicomm Media In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Bipolar Disorder (00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate (00:9:19) Sponsors: AG1, LMNT (00:14:24) Prevalence & Severity of Bipolar Disorder (00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania (00:28:58) Bipolar Disorder II, Individual Variability (00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States (00:38:20) Consequences of Bipolar Disorder, Heritability (00:46:53) Bipolar Disorder vs. Borderline Personality Disorder (00:51:51) Mania & Depression, Negative Impacts (00:53:06) History of Lithium Treatment (01:02:44) Lithium Treatment & Side-Effects (01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection (01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity (01:17:11) Neural States & Mania, Parietal Lobe & Limbic System (01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine (01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy (01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS) (01:48:01) Psylocibin, Cannabis (01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids (02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity (02:06:44) Mania, Creativity & Occupations (02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment (02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Bipolar Disorder

(00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate

(00:9:19) Sponsors: AG1, LMNT

(00:14:24) Prevalence & Severity of Bipolar Disorder

(00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania

(00:28:58) Bipolar Disorder II, Individual Variability

(00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States

(00:38:20) Consequences of Bipolar Disorder, Heritability

(00:46:53) Bipolar Disorder vs. Borderline Personality Disorder

(00:51:51) Mania & Depression, Negative Impacts

(00:53:06) History of Lithium Treatment

(01:02:44) Lithium Treatment & Side-Effects

(01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection

(01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity

(01:17:11) Neural States & Mania, Parietal Lobe & Limbic System

(01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine

(01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy

(01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS)

(01:48:01) Psylocibin, Cannabis

(01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids

(02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity

(02:06:44) Mania, Creativity & Occupations

(02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment

(02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8197 no The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker https://hubermanlab.com/dr-charles-zuker-the-biology-of-taste-perception-and-sugar-craving/ My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Charles Zuker & Taste Perception (00:03:22) Sponsors: AG1, LMNT (00:08:35) Sensory Detection vs. Sensory Perception (00:11:48) Individual Variations within Perception, Color (00:16:20) Perceptions & Behaviors (00:20:19) The 5 Taste Modalities (00:26:18) Aversive Taste, Bitter Taste (00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor (00:30:14) Additional Taste Modalities: Fat & Metallic Perception (00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors  (00:39:34) Burning Your Tongue & Perception (00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence (00:51:55) Positive vs. Negative Neuronal Activation & Behavior (00:56:16) Acquired Tastes, Conditioned Taste Aversion  (01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime (01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion (01:17:26) Sensitization to Taste, Internal State Modulation, Salt (01:24:05) Taste & Saliva: The Absence of Taste (01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response (01:36:23) Vagus Nerve (01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis (01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite (01:54:06) Cravings & Gut-Brain Axis  (01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior (02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods  (02:10:38) Favorite Foods: Enjoyment, Sensation & Context (02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Jul 2022 08:00:00 -0000 The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker full 81 Scicomm Media My guest this episode is Dr. Charles Zuker, PhD, Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Charles Zuker & Taste Perception (00:03:22) Sponsors: AG1, LMNT (00:08:35) Sensory Detection vs. Sensory Perception (00:11:48) Individual Variations within Perception, Color (00:16:20) Perceptions & Behaviors (00:20:19) The 5 Taste Modalities (00:26:18) Aversive Taste, Bitter Taste (00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor (00:30:14) Additional Taste Modalities: Fat & Metallic Perception (00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors  (00:39:34) Burning Your Tongue & Perception (00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence (00:51:55) Positive vs. Negative Neuronal Activation & Behavior (00:56:16) Acquired Tastes, Conditioned Taste Aversion  (01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime (01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion (01:17:26) Sensitization to Taste, Internal State Modulation, Salt (01:24:05) Taste & Saliva: The Absence of Taste (01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response (01:36:23) Vagus Nerve (01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis (01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite (01:54:06) Cravings & Gut-Brain Axis  (01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior (02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods  (02:10:38) Favorite Foods: Enjoyment, Sensation & Context (02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Charles Zuker & Taste Perception

(00:03:22) Sponsors: AG1, LMNT

(00:08:35) Sensory Detection vs. Sensory Perception

(00:11:48) Individual Variations within Perception, Color

(00:16:20) Perceptions & Behaviors

(00:20:19) The 5 Taste Modalities

(00:26:18) Aversive Taste, Bitter Taste

(00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor

(00:30:14) Additional Taste Modalities: Fat & Metallic Perception

(00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors 

(00:39:34) Burning Your Tongue & Perception

(00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence

(00:51:55) Positive vs. Negative Neuronal Activation & Behavior

(00:56:16) Acquired Tastes, Conditioned Taste Aversion 

(01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime

(01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion

(01:17:26) Sensitization to Taste, Internal State Modulation, Salt

(01:24:05) Taste & Saliva: The Absence of Taste

(01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response

(01:36:23) Vagus Nerve

(01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis

(01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite

(01:54:06) Cravings & Gut-Brain Axis 

(01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior

(02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods 

(02:10:38) Favorite Foods: Enjoyment, Sensation & Context

(02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8067 no Optimize & Control Your Brain Chemistry to Improve Health & Performance https://hubermanlab.com/optimize-and-control-your-brain-chemistry-to-improve-health-and-performance/ In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Optimizing Neurochemicals to Improve Health (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:18:58) Sponsors: AG1, LMNT (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work  (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine  (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being  (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Jul 2022 08:00:00 -0000 Optimize & Control Your Brain Chemistry to Improve Health & Performance full 80 Scicomm Media In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Optimizing Neurochemicals to Improve Health (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:18:58) Sponsors: AG1, LMNT (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work  (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine  (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being  (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Optimizing Neurochemicals to Improve Health

(00:05:30) Sleep & Maintaining Healthy Metabolism

(00:09:52) Tools: How to Wake Up Earlier, Night Owls

(00:18:58) Sponsors: AG1, LMNT

(00:22:05) Nervous System Overview

(00:31:32) How Neuromodulators Work 

(00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases

(00:42:15) Hormones Modulate Neuromodulators

(00:52:12) The 4 Major Types of Neuromodulators

(01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus

(01:08:52) Tyrosine-rich Foods & Dopamine

(01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine

(01:16:00) Deliberate Cold Exposure & Dopamine

(01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine

(01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness

(01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods

(01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine 

(01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine

(01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being 

(01:50:51) Tools: Tryptophan-Rich Foods & Serotonin

(01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol

(02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals

(02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7555 no Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere https://hubermanlab.com/jeff-cavaliere-optimize-your-exercise-program-with-science-based-tools/ My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:04:33) Sponsors: AG1, LMNT (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Jul 2022 08:00:00 -0000 Optimize Your Exercise Program with Science-Based Tools | Jeff Cavaliere full 79 Scicomm Media My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:04:33) Sponsors: AG1, LMNT (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere, Physical Training

(00:04:33) Sponsors: AG1, LMNT

(00:08:38) Tool: A Fitness Plan for General Health

(00:13:27) Tool: Optimizing Body Part Training Splits

(00:20:12) Two-a-Day Training

(00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills

(00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test

(00:35:05) “Muscularity” & Resting Tone

(00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength

(00:50:39) Sleep & Sleep Position

(00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle

(01:07:23) Tool: Jumping Rope

(01:12:56) Internal & External Rotation, Upright Row vs. High Pull

(01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins

(01:37:39) Tool: Properly Holding Weights & Deepening Grip

(01:43:54) Tool: Physical Recovery, Heat & Cold Exposure

(01:47:19) Tool: Record Keeping for Training Performance & Rest Time

(01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar

(02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates

(02:11:25) Training in Men vs. Women, Training for Kids & Adolescents

(02:18:05) Tool: Pre- and Post-Training Nutrition

(02:26:30) Intensity & Training Consistency

(02:29:53) AthleanX, Jesse Laico & Fitness Journeys

(02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9525 yes The Science & Treatment of Obsessive-Compulsive Disorder (OCD) https://hubermanlab.com/the-science-and-treatment-of-obsessive-compulsive-disorder In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:04:06) Sponsors: AG1, LMNT (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder? (00:11:18) OCD: Major Incidence & Severity (00:15:10) Categories of OCD (00:21:33) Anxiety: Linking Obsessions & Compulsions (00:27:33) OCD & Familial Heredity (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops (00:39:36) Cortico-Striatal-Thalamic Loop & OCD (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs) (01:22:30) Considerations with SSRIs & Prescription Drug Treatments (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies (01:31:50) Neuroleptics & Neuromodulators (01:36:09) OCD & Cannabis, THC & CBD (01:39:29) Ketamine Treatment (01:41:43) Transcranial Magnetic Stimulation (TMS) (01:46:22) Cannabis CBD & Focus (01:47:50) Thoughts Are Not Actions (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder (02:20:53) Superstitions, Compulsions & Obsessions (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Jun 2022 08:00:00 -0000 The Science & Treatment of Obsessive-Compulsive Disorder (OCD) full 78 Scicomm Media In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:04:06) Sponsors: AG1, LMNT (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder? (00:11:18) OCD: Major Incidence & Severity (00:15:10) Categories of OCD (00:21:33) Anxiety: Linking Obsessions & Compulsions (00:27:33) OCD & Familial Heredity (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops (00:39:36) Cortico-Striatal-Thalamic Loop & OCD (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs) (01:22:30) Considerations with SSRIs & Prescription Drug Treatments (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies (01:31:50) Neuroleptics & Neuromodulators (01:36:09) OCD & Cannabis, THC & CBD (01:39:29) Ketamine Treatment (01:41:43) Transcranial Magnetic Stimulation (TMS) (01:46:22) Cannabis CBD & Focus (01:47:50) Thoughts Are Not Actions (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder (02:20:53) Superstitions, Compulsions & Obsessions (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Obsessive-Compulsive Disorder (OCD)

(00:04:06) Sponsors: AG1, LMNT

(00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder?

(00:11:18) OCD: Major Incidence & Severity

(00:15:10) Categories of OCD

(00:21:33) Anxiety: Linking Obsessions & Compulsions

(00:27:33) OCD & Familial Heredity

(00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops

(00:39:36) Cortico-Striatal-Thalamic Loop & OCD

(00:46:39) Clinical OCD Diagnosis, Y-BOCS Index

(00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy

(01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment

(01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs)

(01:22:30) Considerations with SSRIs & Prescription Drug Treatments

(01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies

(01:31:50) Neuroleptics & Neuromodulators

(01:36:09) OCD & Cannabis, THC & CBD

(01:39:29) Ketamine Treatment

(01:41:43) Transcranial Magnetic Stimulation (TMS)

(01:46:22) Cannabis CBD & Focus

(01:47:50) Thoughts Are Not Actions

(01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA

(02:00:55) Holistic Treatments: Mindfulness Meditation & OCD

(02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine

(02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder

(02:20:53) Superstitions, Compulsions & Obsessions

(02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9072 no The Science & Practice of Movement | Ido Portal https://hubermanlab.com/ido-portal-the-science-and-practice-of-movement/ My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Ido Portal, Movement & Movement Practice (00:03:42) Sponsors: AG1, LMNT (00:07:49) What is Movement? (00:10:56) Movement & the Body-Mind Connection (00:14:47) Entry Points to Movement (00:18:08) Early Education in Movement: Awareness, Play & Examination (00:21:19) Stillness, Movement & the Environment, Playfulness (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers (00:40:50) Discomfort: Marker of Movement, Failures & Learning (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution (00:56:36) Animal & Human Movements, Gain & Change (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise (01:26:36) Potential for Movement, “Humming” (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom (01:35:50) Variety, Diversity & Virtuosity (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness (01:48:28) Hearing & Movement (01:52:43) Walking Gaits (01:56:55) Playful Variability & Evolution, Improvisation & Openness (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort (02:18:13) Visualization & Experience, Feedback (02:20:14) Linear Movement & Movement Investigation, Examination (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Jun 2022 08:00:00 -0000 The Science & Practice of Movement | Ido Portal full 77 Scicomm Media My guest is Ido Portal, the world’s foremost expert on human movement. My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Ido Portal, Movement & Movement Practice (00:03:42) Sponsors: AG1, LMNT (00:07:49) What is Movement? (00:10:56) Movement & the Body-Mind Connection (00:14:47) Entry Points to Movement (00:18:08) Early Education in Movement: Awareness, Play & Examination (00:21:19) Stillness, Movement & the Environment, Playfulness (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers (00:40:50) Discomfort: Marker of Movement, Failures & Learning (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution (00:56:36) Animal & Human Movements, Gain & Change (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise (01:26:36) Potential for Movement, “Humming” (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom (01:35:50) Variety, Diversity & Virtuosity (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness (01:48:28) Hearing & Movement (01:52:43) Walking Gaits (01:56:55) Playful Variability & Evolution, Improvisation & Openness (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort (02:18:13) Visualization & Experience, Feedback (02:20:14) Linear Movement & Movement Investigation, Examination (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Ido Portal, Movement & Movement Practice

(00:03:42) Sponsors: AG1, LMNT

(00:07:49) What is Movement?

(00:10:56) Movement & the Body-Mind Connection

(00:14:47) Entry Points to Movement

(00:18:08) Early Education in Movement: Awareness, Play & Examination

(00:21:19) Stillness, Movement & the Environment, Playfulness

(00:31:34) Unique Postures, Types of Movement, Contents vs. Containers

(00:40:50) Discomfort: Marker of Movement, Failures & Learning

(00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution

(00:56:36) Animal & Human Movements, Gain & Change

(01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution

(01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience

(01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise

(01:26:36) Potential for Movement, “Humming”

(01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom

(01:35:50) Variety, Diversity & Virtuosity

(01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness

(01:48:28) Hearing & Movement

(01:52:43) Walking Gaits

(01:56:55) Playful Variability & Evolution, Improvisation & Openness

(02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort

(02:18:13) Visualization & Experience, Feedback

(02:20:14) Linear Movement & Movement Investigation, Examination

(02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9154 yes Improve Flexibility with Research-Supported Stretching Protocols https://hubermanlab.com/improve-flexibility-with-research-supported-stretching-protocols In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Flexibility & Stretching (00:02:57) Sponsors: AG1, InsideTracker (00:07:22) Innate Flexibility (00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion (00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms (00:20:20) Decreased Flexibility & Aging (00:22:38) Insula, Body Discomfort & Choice (00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation (00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion (00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises (00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation) (00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration (01:05:56) Tool: Static Stretching Protocol & Frequency (01:13:55) Tool: Effective Stretching Protocol (01:17:12) Tool: Warming Up & Stretching (01:19:17) Limb Range of Motion & General Health Benefits (01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition (01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch (01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching” (01:41:33) Tool: Should you Stretch Before or After Other Exercises? (01:45:41) Stretching, Relaxation, Inflammation & Disease (01:51:37) Insula & Discomfort, Pain Tolerance & Yoga (02:00:36) Tools: Summary of Stretching Protocols (02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Jun 2022 08:00:00 -0000 Improve Flexibility with Research-Supported Stretching Protocols full 76 Scicomm Media In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Flexibility & Stretching (00:02:57) Sponsors: AG1, InsideTracker (00:07:22) Innate Flexibility (00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion (00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms (00:20:20) Decreased Flexibility & Aging (00:22:38) Insula, Body Discomfort & Choice (00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation (00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion (00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises (00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation) (00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration (01:05:56) Tool: Static Stretching Protocol & Frequency (01:13:55) Tool: Effective Stretching Protocol (01:17:12) Tool: Warming Up & Stretching (01:19:17) Limb Range of Motion & General Health Benefits (01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition (01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch (01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching” (01:41:33) Tool: Should you Stretch Before or After Other Exercises? (01:45:41) Stretching, Relaxation, Inflammation & Disease (01:51:37) Insula & Discomfort, Pain Tolerance & Yoga (02:00:36) Tools: Summary of Stretching Protocols (02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Flexibility & Stretching

(00:02:57) Sponsors: AG1, InsideTracker

(00:07:22) Innate Flexibility

(00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion

(00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms

(00:20:20) Decreased Flexibility & Aging

(00:22:38) Insula, Body Discomfort & Choice

(00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation

(00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion

(00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises

(00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation)

(00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration

(01:05:56) Tool: Static Stretching Protocol & Frequency

(01:13:55) Tool: Effective Stretching Protocol

(01:17:12) Tool: Warming Up & Stretching

(01:19:17) Limb Range of Motion & General Health Benefits

(01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition

(01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch

(01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching”

(01:41:33) Tool: Should you Stretch Before or After Other Exercises?

(01:45:41) Stretching, Relaxation, Inflammation & Disease

(01:51:37) Insula & Discomfort, Pain Tolerance & Yoga

(02:00:36) Tools: Summary of Stretching Protocols

(02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7473 no Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti https://hubermanlab.com/dr-paul-conti-therapy-treating-trauma-and-other-life-challenges/ My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti, Trauma & Recovery  (00:02:48) Sponsors: AG1, LMNT (00:07:00) Defining Trauma  (00:14:05) Guilt & Shame, Origins of Negative Emotions (00:21:38) Repeating Trauma, the Repetition Compulsion  (00:28:23) How to Deal with Trauma & Negative Emotions/Arousal  (00:37:17) Processing Trauma, Do You Always Need a Therapist? (00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies  (00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change (00:53:22) Tools: Processing Trauma on Your Own, Journaling  (00:57:00) Sublimination of Traumatic Experiences  (01:02:34) Tool: Finding a Good Therapist  (01:07:20) Optimizing the Therapy Process, Frequency, Intensity   (01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs (01:16:35) Self-talk & Journaling, Talking to Trusted Individuals  (01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues   (01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants (01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs  (01:37:31) Negative Effects of ADHD Prescription Drugs  (01:40:37) Alcohol, Cannabis – Positive & Negative Effects (01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery     (01:54:32) Sentience, Language, Animals   (01:55:48) Psychedelic Hallucinations, Trauma Recovery  (02:00:01) MDMA (Therapeutic Uses) (02:04:47) Clinical Aspects of MDMA (02:07:28) Language, Processing Trauma, Social Media, Societal Divisions  (02:15:09) Defining “Taking Care of Oneself” (02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Jun 2022 08:00:00 -0000 Therapy, Treating Trauma & Other Life Challenges | Dr. Paul Conti full 75 Scicomm Media My guest this episode is Dr. Paul Conti, M.D., a psychiatrist expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti, Trauma & Recovery  (00:02:48) Sponsors: AG1, LMNT (00:07:00) Defining Trauma  (00:14:05) Guilt & Shame, Origins of Negative Emotions (00:21:38) Repeating Trauma, the Repetition Compulsion  (00:28:23) How to Deal with Trauma & Negative Emotions/Arousal  (00:37:17) Processing Trauma, Do You Always Need a Therapist? (00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies  (00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change (00:53:22) Tools: Processing Trauma on Your Own, Journaling  (00:57:00) Sublimination of Traumatic Experiences  (01:02:34) Tool: Finding a Good Therapist  (01:07:20) Optimizing the Therapy Process, Frequency, Intensity   (01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs (01:16:35) Self-talk & Journaling, Talking to Trusted Individuals  (01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues   (01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants (01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs  (01:37:31) Negative Effects of ADHD Prescription Drugs  (01:40:37) Alcohol, Cannabis – Positive & Negative Effects (01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery     (01:54:32) Sentience, Language, Animals   (01:55:48) Psychedelic Hallucinations, Trauma Recovery  (02:00:01) MDMA (Therapeutic Uses) (02:04:47) Clinical Aspects of MDMA (02:07:28) Language, Processing Trauma, Social Media, Societal Divisions  (02:15:09) Defining “Taking Care of Oneself” (02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Paul Conti, Trauma & Recovery 

(00:02:48) Sponsors: AG1, LMNT

(00:07:00) Defining Trauma 

(00:14:05) Guilt & Shame, Origins of Negative Emotions

(00:21:38) Repeating Trauma, the Repetition Compulsion 

(00:28:23) How to Deal with Trauma & Negative Emotions/Arousal 

(00:37:17) Processing Trauma, Do You Always Need a Therapist?

(00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies 

(00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change

(00:53:22) Tools: Processing Trauma on Your Own, Journaling 

(00:57:00) Sublimination of Traumatic Experiences 

(01:02:34) Tool: Finding a Good Therapist 

(01:07:20) Optimizing the Therapy Process, Frequency, Intensity  

(01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs

(01:16:35) Self-talk & Journaling, Talking to Trusted Individuals 

(01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues  

(01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants

(01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs 

(01:37:31) Negative Effects of ADHD Prescription Drugs 

(01:40:37) Alcohol, Cannabis – Positive & Negative Effects

(01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery    

(01:54:32) Sentience, Language, Animals  

(01:55:48) Psychedelic Hallucinations, Trauma Recovery 

(02:00:01) MDMA (Therapeutic Uses)

(02:04:47) Clinical Aspects of MDMA

(02:07:28) Language, Processing Trauma, Social Media, Societal Divisions 

(02:15:09) Defining “Taking Care of Oneself”

(02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8551 no The Science & Process of Healing from Grief https://hubermanlab.com/the-science-and-process-of-healing-from-grief/ This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives. We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Grief & Bereavement  (00:04:02) Sponsors: AG1, LMNT (00:08:35) Grief vs. Depression, Complicated Grief  (00:12:20) Stages of Grief, Individual Variation for Grieving  (00:16:05) Grief: Lack & Motivation, Dopamine (00:23:15) Three Dimensions of Relationships (00:29:52) Tool: Remapping Relationships (00:37:15) Grief, Maintaining Emotional Closeness & Remapping  (00:44:40) Memories of Loved Ones & Remapping Attachments  (00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory  (00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs (01:00:32) Tool: Remembering Emotional Connection & Processing Grief (01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence  (01:10:14) Yearning & Oxytocin, Individualized Grief Cycles  (01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine) (01:24:37) Sentimental Attachment to Objects   (01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity  (01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery  (01:42:32) Complicated Grief & Cortisol Patterns (01:48:50) Tool: Improving Sleep & Grieving  (01:54:28) Tools: Grief Processing & Adaptive Recovery  (02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 May 2022 08:00:00 -0000 The Science & Process of Healing from Grief full 74 Scicomm Media This episode, I discuss grief and the challenges of processing losses of different kinds. This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives. We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Grief & Bereavement  (00:04:02) Sponsors: AG1, LMNT (00:08:35) Grief vs. Depression, Complicated Grief  (00:12:20) Stages of Grief, Individual Variation for Grieving  (00:16:05) Grief: Lack & Motivation, Dopamine (00:23:15) Three Dimensions of Relationships (00:29:52) Tool: Remapping Relationships (00:37:15) Grief, Maintaining Emotional Closeness & Remapping  (00:44:40) Memories of Loved Ones & Remapping Attachments  (00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory  (00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs (01:00:32) Tool: Remembering Emotional Connection & Processing Grief (01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence  (01:10:14) Yearning & Oxytocin, Individualized Grief Cycles  (01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine) (01:24:37) Sentimental Attachment to Objects   (01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity  (01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery  (01:42:32) Complicated Grief & Cortisol Patterns (01:48:50) Tool: Improving Sleep & Grieving  (01:54:28) Tools: Grief Processing & Adaptive Recovery  (02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives.

We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Grief & Bereavement 

(00:04:02) Sponsors: AG1, LMNT

(00:08:35) Grief vs. Depression, Complicated Grief 

(00:12:20) Stages of Grief, Individual Variation for Grieving 

(00:16:05) Grief: Lack & Motivation, Dopamine

(00:23:15) Three Dimensions of Relationships

(00:29:52) Tool: Remapping Relationships

(00:37:15) Grief, Maintaining Emotional Closeness & Remapping 

(00:44:40) Memories of Loved Ones & Remapping Attachments 

(00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory 

(00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs

(01:00:32) Tool: Remembering Emotional Connection & Processing Grief

(01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence 

(01:10:14) Yearning & Oxytocin, Individualized Grief Cycles 

(01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine)

(01:24:37) Sentimental Attachment to Objects  

(01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity 

(01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery 

(01:42:32) Complicated Grief & Cortisol Patterns

(01:48:50) Tool: Improving Sleep & Grieving 

(01:54:28) Tools: Grief Processing & Adaptive Recovery 

(02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7468 no Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki https://hubermanlab.com/dr-wendy-suzuki-boost-attention-and-memory-with-science-based-tools/ My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Wendy Suzuki, Learning & Memory (00:03:02) Sponsors: AG1, LMNT (00:07:27) How Memories Form  (00:10:14) Hippocampus: Memory, Association & Imagination  (00:16:20) Encoding Long-Term Memory (00:18:48) One-Trial Memory (00:21:56) Tool: Foundational Habits to Enhance Brain Performance  (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”  (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)  (00:48:48) Neurogenesis (New Neuron Production) in Adults (00:51:50) Effects of Exercise on Memory  (00:56:31) Tool: Timing Daily Exercise, Cortisol  (01:00:02) Age-Related Memory Loss, Daily Exercise  (01:05:33) Tool: Exercise Protocol for Improving Cognition  (01:12:17) Anticipating Exercise, Daily Habits & Behaviors   (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function  (01:20:58) Positive Affirmations & Mood  (01:27:28) Meditation & Cognitive Performance  (01:32:27) How Meditation Works, Focusing on the Present (01:37:14) Tool: Strategies to Increase Attention  (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 May 2022 08:00:00 -0000 Boost Attention & Memory with Science-Based Tools | Dr. Wendy Suzuki full 73 Scicomm Media My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Wendy Suzuki, Learning & Memory (00:03:02) Sponsors: AG1, LMNT (00:07:27) How Memories Form  (00:10:14) Hippocampus: Memory, Association & Imagination  (00:16:20) Encoding Long-Term Memory (00:18:48) One-Trial Memory (00:21:56) Tool: Foundational Habits to Enhance Brain Performance  (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus”  (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor)  (00:48:48) Neurogenesis (New Neuron Production) in Adults (00:51:50) Effects of Exercise on Memory  (00:56:31) Tool: Timing Daily Exercise, Cortisol  (01:00:02) Age-Related Memory Loss, Daily Exercise  (01:05:33) Tool: Exercise Protocol for Improving Cognition  (01:12:17) Anticipating Exercise, Daily Habits & Behaviors   (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function  (01:20:58) Positive Affirmations & Mood  (01:27:28) Meditation & Cognitive Performance  (01:32:27) How Meditation Works, Focusing on the Present (01:37:14) Tool: Strategies to Increase Attention  (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Wendy Suzuki, Learning & Memory

(00:03:02) Sponsors: AG1, LMNT

(00:07:27) How Memories Form 

(00:10:14) Hippocampus: Memory, Association & Imagination 

(00:16:20) Encoding Long-Term Memory

(00:18:48) One-Trial Memory

(00:21:56) Tool: Foundational Habits to Enhance Brain Performance 

(00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus” 

(00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor) 

(00:48:48) Neurogenesis (New Neuron Production) in Adults

(00:51:50) Effects of Exercise on Memory 

(00:56:31) Tool: Timing Daily Exercise, Cortisol 

(01:00:02) Age-Related Memory Loss, Daily Exercise 

(01:05:33) Tool: Exercise Protocol for Improving Cognition 

(01:12:17) Anticipating Exercise, Daily Habits & Behaviors  

(01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function 

(01:20:58) Positive Affirmations & Mood 

(01:27:28) Meditation & Cognitive Performance 

(01:32:27) How Meditation Works, Focusing on the Present

(01:37:14) Tool: Strategies to Increase Attention 

(01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6269 no Understand & Improve Memory Using Science-Based Tools https://hubermanlab.com/understand-and-improve-memory-using-science-based-tools/ This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Memory, Improving Memory   (00:03:09) Sponsors: AG1, LMNT (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 May 2022 08:00:00 -0000 Understand & Improve Memory Using Science-Based Tools full 72 Scicomm Media This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Memory, Improving Memory   (00:03:09) Sponsors: AG1, LMNT (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory  (00:11:12) Context & Memory Formation  (00:13:46) Tool: Repetition, Improving Learning & Memory  (00:17:11) Co-Activation and intensity Neuron Activation   (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus  (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement  (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline  (00:47:14) Adrenaline & Cortisol   (00:49:35) Accelerating the Repetition Curve & Adrenaline  (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation  (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory  (01:15:12) Adrenaline Linked with Learning: Not a New Principle  (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis  (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability  (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition    (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory  (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Memory, Improving Memory  

(00:03:09) Sponsors: AG1, LMNT

(00:07:54) Sensory Stimuli, Nervous System & Encoding Memory 

(00:11:12) Context & Memory Formation 

(00:13:46) Tool: Repetition, Improving Learning & Memory 

(00:17:11) Co-Activation and intensity Neuron Activation  

(00:20:50) Different Types of Memory

(00:25:40) Memory Formation in the Brain, Hippocampus 

(00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory

(00:31:49) Emotion & Memory Enhancement 

(00:36:44) Tool: Emotion Saliency & Improved Memory

(00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline 

(00:47:14) Adrenaline & Cortisol  

(00:49:35) Accelerating the Repetition Curve & Adrenaline 

(00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing

(01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR)

(01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline

(01:08:42) Timing of Adrenaline Release & Memory Formation 

(01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory 

(01:15:12) Adrenaline Linked with Learning: Not a New Principle 

(01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories

(01:22:20) Tool: Cardiovascular Exercise & Neurogenesis 

(01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function

(01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability 

(01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement

(01:37:29) Photographic Memory

(01:38:49) “Super Recognizers,” Facial Recognition   

(01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement

(01:49:12) Déjà Vu

(01:53:24) Tool: Meditation, Daily Timing of Meditation

(02:02:21) How to Enhance Memory 

(02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7626 no Understanding & Controlling Aggression https://hubermanlab.com/understanding-and-controlling-aggression/ This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Aggression, Types of Aggression (00:03:51) Sponsors: AG1, LMNT (00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”  (00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)  (00:22:14) Psychiatric Disorders & Aggression  (00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression (00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting (0:35:56) Testosterone & Competitiveness/Estrogen & Aggression  (00:43:00) Sunlight, Melatonin & Aggression  (00:45:46) Cortisol, Serotonin & Aggressive Behaviors  (00:51:56) Tool: Omega-3 Supplementation & Mood  (00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction (00:55:54) Tool: Ashwagandha & Cortisol Reduction (00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity (01:00:37) Testosterone & Aggression, Competitive Work Environments (01:05:07) Testosterone, Amygdala, Challenge & Effort  (01:09:27) Caffeine, Alcohol & Impulsivity  (01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression  (01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior  (01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression  (01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships  (01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 May 2022 08:00:00 -0000 Understanding & Controlling Aggression full 71 Scicomm Media This episode I describe the neural mechanisms that activate and control aggressive states and beahviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Aggression, Types of Aggression (00:03:51) Sponsors: AG1, LMNT (00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model”  (00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH)  (00:22:14) Psychiatric Disorders & Aggression  (00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression (00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting (0:35:56) Testosterone & Competitiveness/Estrogen & Aggression  (00:43:00) Sunlight, Melatonin & Aggression  (00:45:46) Cortisol, Serotonin & Aggressive Behaviors  (00:51:56) Tool: Omega-3 Supplementation & Mood  (00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction (00:55:54) Tool: Ashwagandha & Cortisol Reduction (00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity (01:00:37) Testosterone & Aggression, Competitive Work Environments (01:05:07) Testosterone, Amygdala, Challenge & Effort  (01:09:27) Caffeine, Alcohol & Impulsivity  (01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression  (01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior  (01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression  (01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships  (01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:03:51) Sponsors: AG1, LMNT

(00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model” 

(00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH) 

(00:22:14) Psychiatric Disorders & Aggression 

(00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression

(00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting

(0:35:56) Testosterone & Competitiveness/Estrogen & Aggression 

(00:43:00) Sunlight, Melatonin & Aggression 

(00:45:46) Cortisol, Serotonin & Aggressive Behaviors 

(00:51:56) Tool: Omega-3 Supplementation & Mood 

(00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction

(00:55:54) Tool: Ashwagandha & Cortisol Reduction

(00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity

(01:00:37) Testosterone & Aggression, Competitive Work Environments

(01:05:07) Testosterone, Amygdala, Challenge & Effort 

(01:09:27) Caffeine, Alcohol & Impulsivity 

(01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression 

(01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior 

(01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression 

(01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships 

(01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5307 no Micronutrients for Health & Longevity | Dr. Rhonda Patrick https://hubermanlab.com/dr-rhonda-patrick-micronutrients-for-health-and-longevity/ My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Sponsors: AG1, LMNT (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 May 2022 08:00:00 -0000 Micronutrients for Health & Longevity | Dr. Rhonda Patrick full 70 Scicomm Media My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure  (00:03:12) Sponsors: AG1, LMNT (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed  (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination)  (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges  (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2  (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation  (00:48:40) EPA Omega-3s & Depression  (00:52:02) Krill Oil vs. Fish Oil Supplements?  (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy  (00:59:24) Tool 4: Food Sources of EPA Omega-3s  (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s  (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure  (01:22:18) Role of Vitamin D, Gene Regulation  (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation  (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D  (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate  (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle  (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna  (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood  (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk  (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs)  (02:31:29) Insulin signaling, FOXO3 & Longevity  (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility  (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin  (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure 

(00:03:12) Sponsors: AG1, LMNT

(00:09:42) Stress Response Pathways, Hormesis

(00:16:38) Plants, Polyphenols, Sulforaphane

(00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed 

(00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response

(00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) 

(00:27:10) Plants & Stress Response Pathways, Intermittent Challenges 

(00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2 

(00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation 

(00:48:40) EPA Omega-3s & Depression 

(00:52:02) Krill Oil vs. Fish Oil Supplements? 

(00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy 

(00:59:24) Tool 4: Food Sources of EPA Omega-3s 

(01:06:07) Omega-3 Supplementation, Omega-3 Index Testing

(01:10:22) Benefits of Omega-3s 

(01:14:40) Tool 5: Food Sources of DHA Omega-3s

(01:17:07) Vitamin D & Sun Skin Exposure 

(01:22:18) Role of Vitamin D, Gene Regulation 

(01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation 

(01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D 

(01:34:23) Vitamin D & Longevity

(01:36:46) Sun Exposure & Sunscreen

(01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables

(01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate 

(01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety

(01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation

(02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism

(02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle 

(02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna 

(02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood 

(02:17:45) Tool 14: Mild Stress, Adrenaline & Memory

(02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk 

(02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs) 

(02:31:29) Insulin signaling, FOXO3 & Longevity 

(02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility 

(02:37:41) Tool 17: Exercise & Longevity, Osteocalcin 

(02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals

(02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9989 no The Science & Health Benefits of Deliberate Heat Exposure https://hubermanlab.com/the-science-and-health-benefits-of-deliberate-heat-exposure/ I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Heat & Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1, LMNT (00:09:31) Body Shell Temperature vs. Body Core Temperature (00:13:28) Thermal Regulation, Hyperthermia (00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA) (00:26:30) Protocols & Benefits of Deliberate Heat Exposure (00:33:37) Tools & Conditions for Deliberate Heat Exposure (00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health (00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation (00:47:56) Longevity & Heat Exposure, FOXO3 (00:52:30) Deliberate Cold & Heat Exposure & Metabolism (00:54:48) Deliberate Heat Exposure & Growth Hormone (01:04:32) Parameters for Heat & Cold Exposure (01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure (01:12:00) Heat Exposure & Growth Hormone (01:16:20) Tool: Hydration & Sauna (01:17:10) Heat, Endorphins & Dynorphins, Mood (01:28:44) Tool: Glabrous Skin To Heat or Cool (01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism (01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure (01:49:11) Benefits of Heat Exposure (01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Apr 2022 08:00:00 -0000 The Science & Health Benefits of Deliberate Heat Exposure full 69 Scicomm Media I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Heat & Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1, LMNT (00:09:31) Body Shell Temperature vs. Body Core Temperature (00:13:28) Thermal Regulation, Hyperthermia (00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA) (00:26:30) Protocols & Benefits of Deliberate Heat Exposure (00:33:37) Tools & Conditions for Deliberate Heat Exposure (00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health (00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation (00:47:56) Longevity & Heat Exposure, FOXO3 (00:52:30) Deliberate Cold & Heat Exposure & Metabolism (00:54:48) Deliberate Heat Exposure & Growth Hormone (01:04:32) Parameters for Heat & Cold Exposure (01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure (01:12:00) Heat Exposure & Growth Hormone (01:16:20) Tool: Hydration & Sauna (01:17:10) Heat, Endorphins & Dynorphins, Mood (01:28:44) Tool: Glabrous Skin To Heat or Cool (01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism (01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure (01:49:11) Benefits of Heat Exposure (01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Heat & Health

(00:03:37) Momentous Supplements

(00:05:09) Sponsors: AG1, LMNT

(00:09:31) Body Shell Temperature vs. Body Core Temperature

(00:13:28) Thermal Regulation, Hyperthermia

(00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA)

(00:26:30) Protocols & Benefits of Deliberate Heat Exposure

(00:33:37) Tools & Conditions for Deliberate Heat Exposure

(00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health

(00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation

(00:47:56) Longevity & Heat Exposure, FOXO3

(00:52:30) Deliberate Cold & Heat Exposure & Metabolism

(00:54:48) Deliberate Heat Exposure & Growth Hormone

(01:04:32) Parameters for Heat & Cold Exposure

(01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure

(01:12:00) Heat Exposure & Growth Hormone

(01:16:20) Tool: Hydration & Sauna

(01:17:10) Heat, Endorphins & Dynorphins, Mood

(01:28:44) Tool: Glabrous Skin To Heat or Cool

(01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism

(01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure

(01:49:11) Benefits of Heat Exposure

(01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6646 no Using Light (Sunlight, Blue Light & Red Light) to Optimize Health https://hubermanlab.com/using-light-sunlight-blue-light-and-red-light-to-optimize-health I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Using Light to Improve Health (00:04:49) Sponsors: AG1, LMNT (00:09:56) Physics of Light, Electromagnetic Energy (00:12:23) Wavelengths of Light (00:15:38) How Light Penetrates Tissues (00:20:13) Light & the Body: Direct & Indirect Signals (00:28:35) Light, Seasonality & Melatonin (00:33:40) Melatonin: Regulatory & Protective Effects (00:38:49) Tools: Optimizing Melatonin Levels (00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen (00:58:09) Seasonality, Romantic Passion & Testosterone (01:02:13) Tool: Skin Sun Exposure & Testosterone (01:06:13) Light & Improved Pain Tolerance (01:11:55) Protocol: Sun Exposure & Chronic Pain (01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD) (01:19:44) Light & Enhanced Immune Function (01:23:30) Tool: Light During Winter Months (01:26:18) Light Therapies: Local vs. Systemic Exposure (01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light (01:32:44) Light Conditions & Sleep Optimization (01:39:00) Infrared Light, Skin & Wound Healing (01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT) (01:49:20) Infrared Light & Age-Related Vision Loss (01:59:36) Tools: Infrared Panels, Morning Exposure (02:05:22) Infrared Light at Night, Shift Work (02:08:35) Light Flicker Phototherapy & Neuroprotection (02:19:07) Phototherapies for Health (02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Apr 2022 08:00:00 -0000 Using Light (Sunlight, Blue Light & Red Light) to Optimize Health full 68 Scicomm Media I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Using Light to Improve Health (00:04:49) Sponsors: AG1, LMNT (00:09:56) Physics of Light, Electromagnetic Energy (00:12:23) Wavelengths of Light (00:15:38) How Light Penetrates Tissues (00:20:13) Light & the Body: Direct & Indirect Signals (00:28:35) Light, Seasonality & Melatonin (00:33:40) Melatonin: Regulatory & Protective Effects (00:38:49) Tools: Optimizing Melatonin Levels (00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen (00:58:09) Seasonality, Romantic Passion & Testosterone (01:02:13) Tool: Skin Sun Exposure & Testosterone (01:06:13) Light & Improved Pain Tolerance (01:11:55) Protocol: Sun Exposure & Chronic Pain (01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD) (01:19:44) Light & Enhanced Immune Function (01:23:30) Tool: Light During Winter Months (01:26:18) Light Therapies: Local vs. Systemic Exposure (01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light (01:32:44) Light Conditions & Sleep Optimization (01:39:00) Infrared Light, Skin & Wound Healing (01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT) (01:49:20) Infrared Light & Age-Related Vision Loss (01:59:36) Tools: Infrared Panels, Morning Exposure (02:05:22) Infrared Light at Night, Shift Work (02:08:35) Light Flicker Phototherapy & Neuroprotection (02:19:07) Phototherapies for Health (02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Using Light to Improve Health

(00:04:49) Sponsors: AG1, LMNT

(00:09:56) Physics of Light, Electromagnetic Energy

(00:12:23) Wavelengths of Light

(00:15:38) How Light Penetrates Tissues

(00:20:13) Light & the Body: Direct & Indirect Signals

(00:28:35) Light, Seasonality & Melatonin

(00:33:40) Melatonin: Regulatory & Protective Effects

(00:38:49) Tools: Optimizing Melatonin Levels

(00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen

(00:58:09) Seasonality, Romantic Passion & Testosterone

(01:02:13) Tool: Skin Sun Exposure & Testosterone

(01:06:13) Light & Improved Pain Tolerance

(01:11:55) Protocol: Sun Exposure & Chronic Pain

(01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD)

(01:19:44) Light & Enhanced Immune Function

(01:23:30) Tool: Light During Winter Months

(01:26:18) Light Therapies: Local vs. Systemic Exposure

(01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light

(01:32:44) Light Conditions & Sleep Optimization

(01:39:00) Infrared Light, Skin & Wound Healing

(01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT)

(01:49:20) Infrared Light & Age-Related Vision Loss

(01:59:36) Tools: Infrared Panels, Morning Exposure

(02:05:22) Infrared Light at Night, Shift Work

(02:08:35) Light Flicker Phototherapy & Neuroprotection

(02:19:07) Phototherapies for Health

(02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8373 no How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett https://hubermanlab.com/how-to-optimize-your-hormones-for-health-and-vitality My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization    (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health  (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health  (00:21:06) Caloric Restriction, Obesity & Testosterone  (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss  (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto  (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility  (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer  (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein   (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil  (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM  (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats  (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels  (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage  (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)  (02:18:19) Blood Test Frequency  (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin  (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan  (02:48:21) Spiritual Health Impact on Mental & Physical Health  (02:54:18) Caffeine & Hormones  (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Apr 2022 08:00:00 -0000 How to Optimize Your Hormones for Health & Vitality | Dr. Kyle Gillett full 67 Scicomm Media My guest is Dr. Kyle Gillett, MD, a dual Board-Certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization    (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health  (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health  (00:21:06) Caloric Restriction, Obesity & Testosterone  (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss  (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto  (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility  (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer  (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein   (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil  (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM  (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats  (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels  (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage  (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic)  (02:18:19) Blood Test Frequency  (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin  (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan  (02:48:21) Spiritual Health Impact on Mental & Physical Health  (02:54:18) Caffeine & Hormones  (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization   

(00:03:28) Sponsors: AG1, LMNT

(00:08:24) Preventative Medicine & Hormone Health 

(00:14:17) The Six Pillars of Hormone Health Optimization

(00:17:14) Diet for Hormone Health, Blood Testing

(00:20:21) Exercise for Hormone Health 

(00:21:06) Caloric Restriction, Obesity & Testosterone 

(00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1

(00:29:08) Sleep Quality & Hormones

(00:35:03) Testosterone in Women

(00:38:55) Dihydrotestosterone (DHT), Hair Loss 

(00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine

(00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto 

(00:52:30) Hair loss, DHT, Creatine Monohydrate

(00:55:07) Hair Regrowth, Male Pattern Baldness

(00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM

(01:04:00) Oral Contraception, Perceived Attractiveness, Fertility 

(01:10:31) Testosterone & Marijuana or Alcohol

(01:14:27) Sleep Supplement Frequency

(01:15:34) Testosterone Supplementation & Prostate Cancer 

(01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein  

(01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil 

(01:30:54) Testosterone Replacement Therapy (TRT)

(01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM 

(01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats 

(01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone

(01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels 

(01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency

(01:56:44) Boron, Sex Hormone Binding Globulin (SHBG)

(01:58:13) Human Chorionic Gonadotropin (hCG), Fertility

(02:04:18) Prolactin & Dopamine, Pituitary Damage 

(02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P)

(02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic) 

(02:18:19) Blood Test Frequency 

(02:19:41) Long-Term Relationships & Effects on Hormones

(02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships

(02:29:05) Cold & Hot Exposure, Hormones & Fertility

(02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin 

(02:37:24) Growth Hormone-Releasing Peptides (GHRPs)

(02:39:38) BPC-157 & Injury, Dosing Frequency

(02:45:23) Uses for Melanotan 

(02:48:21) Spiritual Health Impact on Mental & Physical Health 

(02:54:18) Caffeine & Hormones 

(02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10590 no Using Deliberate Cold Exposure for Health and Performance https://hubermanlab.com/using-deliberate-cold-exposure-for-health-and-performance/ I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Apr 2022 08:00:00 -0000 Using Deliberate Cold Exposure for Health and Performance full 66 Scicomm Media I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Deliberate Cold Exposure, Health Warning

(00:04:23) Tool: Moderate Exercise & Cognitive Work

(00:11:04) Sponsors: AG1, LMNT

(00:15:37) Circadian Rhythm & Body Temperature

(00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin

(00:25:26) Mental Effects of Cold Exposure

(00:29:02) Physical Effects of Cold Exposure

(00:30:11) How Cold Should the Temperature Be?

(00:34:53) Cold Showers vs. Cold Water Immersion

(00:38:27) Protocols for Cold Exposure

(00:50:57) Optimal Mindset(s) During Cold Exposure

(00:55:26) Tool: Using Movement During Cold Exposure

(00:57:51) Optimal Frequency of Cold Exposure

(01:00:22) Cold Exposure for Dopamine, Mood & Focus

(01:12:55) Cold Exposure & Metabolism, Brown Fat

(01:25:55) Tool: Caffeine, Dopamine & Cold Exposure

(01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering

(01:34:15) Norepinephrine & Fat Cells

(01:36:22) Cold, Physical Performance, Inflammation

(01:47:36) Hyperthermia & Glabrous Skin Cooling

(01:53:27) Tool: Palmar Cooling & Endurance

(02:03:18) Cold Exposure to Groin, Increasing Testosterone

(02:07:50) Tool: Optimal Timing for Daily Cold Exposure

(02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7896 no How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin https://hubermanlab.com/dr-andy-galpin-how-to-build-strength-muscle-size-and-endurance In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training   (00:03:23) Sponsors: AG1, LMNT (00:08:20) Adaptations of Exercise, Progressive Overload  (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets   (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy  (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction  (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept  (01:10:48) Mind-Muscle Connection  (01:16:16) Mental Awareness  (01:27:57) Breathing Tools for Resistance Training & Post-Training  (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle  (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting    (02:35:57) Cold Exposure & Training   (02:43:15) Heat Exposure & Training  (02:53:47) Recovery   (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Mar 2022 08:00:00 -0000 How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin full 65 Scicomm Media My guest is Dr. Andy Galpin, Professor of Kinesiology and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy and endurance performance. In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training   (00:03:23) Sponsors: AG1, LMNT (00:08:20) Adaptations of Exercise, Progressive Overload  (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets   (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy  (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction  (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept  (01:10:48) Mind-Muscle Connection  (01:16:16) Mental Awareness  (01:27:57) Breathing Tools for Resistance Training & Post-Training  (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle  (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting    (02:35:57) Cold Exposure & Training   (02:43:15) Heat Exposure & Training  (02:53:47) Recovery   (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Andy Galpin, Strength & Endurance Training  

(00:03:23) Sponsors: AG1, LMNT

(00:08:20) Adaptations of Exercise, Progressive Overload 

(00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness

(00:27:30) Modifiable Variables of Strength Training, Supersets  

(00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy 

(00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction 

(01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept 

(01:10:48) Mind-Muscle Connection 

(01:16:16) Mental Awareness 

(01:27:57) Breathing Tools for Resistance Training & Post-Training 

(01:37:25) Endurance Training & Combining with Strength

(01:51:20) Tools: Protocols for Endurance Training

(02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle 

(02:16:35) Hydration & the Galpin Equation, Sodium, Fasting   

(02:35:57) Cold Exposure & Training  

(02:43:15) Heat Exposure & Training 

(02:53:47) Recovery  

(03:04:02) Tool: Sodium Bicarbonate

(03:17:26) Tool: Creatine Monohydrate

(03:20:08) Absolute Rest

(03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 12467 yes Controlling Sugar Cravings & Metabolism with Science-Based Tools https://hubermanlab.com/controlling-sugar-cravings-and-metabolism-with-science-based-tools I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sugar & Physiology (00:02:41) Sponsors: AG1, LMNT (00:07:40) Sugar & the Brain (00:10:06) Appetite & Hormones: Ghrelin & Insulin (00:14:17) Glucose & Brain Function (00:24:19) Glucose & Physical Activity (00:26:16) Fructose vs. Glucose (00:32:41) When to Eat High-Sugar Foods? (00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings (00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy (00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food (00:58:03) Glucose Metabolism in the Brain (01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings (01:12:08) Sugary Drinks, Highly Refined Sugars (01:14:33) Artificial Sweeteners (01:22:36) ADHD, Omega-3s (01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine (01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice (01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon (01:45:10) Berberine, Sustained Low Blood Glucose Levels (01:51:24) Tool: Sleep & Sugar Cravings (01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Mar 2022 08:00:00 -0000 Controlling Sugar Cravings & Metabolism with Science-Based Tools full 64 Scicomm Media I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sugar & Physiology (00:02:41) Sponsors: AG1, LMNT (00:07:40) Sugar & the Brain (00:10:06) Appetite & Hormones: Ghrelin & Insulin (00:14:17) Glucose & Brain Function (00:24:19) Glucose & Physical Activity (00:26:16) Fructose vs. Glucose (00:32:41) When to Eat High-Sugar Foods? (00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings (00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy (00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food (00:58:03) Glucose Metabolism in the Brain (01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings (01:12:08) Sugary Drinks, Highly Refined Sugars (01:14:33) Artificial Sweeteners (01:22:36) ADHD, Omega-3s (01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine (01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice (01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon (01:45:10) Berberine, Sustained Low Blood Glucose Levels (01:51:24) Tool: Sleep & Sugar Cravings (01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Sugar & Physiology

(00:02:41) Sponsors: AG1, LMNT

(00:07:40) Sugar & the Brain

(00:10:06) Appetite & Hormones: Ghrelin & Insulin

(00:14:17) Glucose & Brain Function

(00:24:19) Glucose & Physical Activity

(00:26:16) Fructose vs. Glucose

(00:32:41) When to Eat High-Sugar Foods?

(00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings

(00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy

(00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food

(00:58:03) Glucose Metabolism in the Brain

(01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings

(01:12:08) Sugary Drinks, Highly Refined Sugars

(01:14:33) Artificial Sweeteners

(01:22:36) ADHD, Omega-3s

(01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine

(01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice

(01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon

(01:45:10) Berberine, Sustained Low Blood Glucose Levels

(01:51:24) Tool: Sleep & Sugar Cravings

(01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6912 no Using Salt to Optimize Mental & Physical Performance https://hubermanlab.com/using-salt-to-optimize-mental-and-physical-performance/ I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Role of Salt  (00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings  (00:10:36) Sponsors: AG1, Thesis (00:15:06) Salt Regulation  (00:17:13) How the Brain Senses Salt (00:24:15) Salt & Thirst  (00:29:27) Blood Pressure & Thirst  (00:33:47) Kidneys & Urine Regulation (00:39:08) Vasopressin: Roles in Libido & Urination  (00:45:46) How Much Salt Do You Need?  (00:56:45) Should You Increase Your Salt Intake?  (01:02:19) Tools: Determining Your Individual Salt Intake (01:14:02) Iodine, Sea Salt  (01:17:13) Salt: Roles in Stress & Anxiety  (01:24:20) Other Electrolytes: Magnesium & Potassium  (01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine  (01:32:28) General Recommendations for Salt Intake  (01:36:34) Perception of Salt & Sugar Taste, Processed Foods  (01:47:13) Role of Sodium in Neuronal Function, Action Potentials  (01:53:13) Dehydration  (01:55:36) What Salt Intake is Best for You?  (02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Mar 2022 08:00:00 -0000 Using Salt to Optimize Mental and Physical Performance full 63 Scicomm Media I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Role of Salt  (00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings  (00:10:36) Sponsors: AG1, Thesis (00:15:06) Salt Regulation  (00:17:13) How the Brain Senses Salt (00:24:15) Salt & Thirst  (00:29:27) Blood Pressure & Thirst  (00:33:47) Kidneys & Urine Regulation (00:39:08) Vasopressin: Roles in Libido & Urination  (00:45:46) How Much Salt Do You Need?  (00:56:45) Should You Increase Your Salt Intake?  (01:02:19) Tools: Determining Your Individual Salt Intake (01:14:02) Iodine, Sea Salt  (01:17:13) Salt: Roles in Stress & Anxiety  (01:24:20) Other Electrolytes: Magnesium & Potassium  (01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine  (01:32:28) General Recommendations for Salt Intake  (01:36:34) Perception of Salt & Sugar Taste, Processed Foods  (01:47:13) Role of Sodium in Neuronal Function, Action Potentials  (01:53:13) Dehydration  (01:55:36) What Salt Intake is Best for You?  (02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter  Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Role of Salt 

(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings 

(00:10:36) Sponsors: AG1, Thesis

(00:15:06) Salt Regulation 

(00:17:13) How the Brain Senses Salt

(00:24:15) Salt & Thirst 

(00:29:27) Blood Pressure & Thirst 

(00:33:47) Kidneys & Urine Regulation

(00:39:08) Vasopressin: Roles in Libido & Urination 

(00:45:46) How Much Salt Do You Need? 

(00:56:45) Should You Increase Your Salt Intake? 

(01:02:19) Tools: Determining Your Individual Salt Intake

(01:14:02) Iodine, Sea Salt 

(01:17:13) Salt: Roles in Stress & Anxiety 

(01:24:20) Other Electrolytes: Magnesium & Potassium 

(01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine 

(01:32:28) General Recommendations for Salt Intake 

(01:36:34) Perception of Salt & Sugar Taste, Processed Foods 

(01:47:13) Role of Sodium in Neuronal Function, Action Potentials 

(01:53:13) Dehydration 

(01:55:36) What Salt Intake is Best for You? 

(02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter 

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7297 no How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg https://hubermanlab.com/dr-justin-sonnenburg-how-to-build-maintain-and-repair-gut-health/ My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Justin Sonnenburg, Gut Microbiome (00:03:11) Sponsors: AG1, LMNT (00:08:30) What is the Gut Microbiome? (00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability (00:16:00) Breast Feeding, C-Sections & Pets (00:21:56) The Human Microbiome Project at Stanford (00:26:30) Traditional vs. Industrialized Populations (00:28:58) Resilience of the Microbiome (00:35:10) Regional Differences Along Your GI Tract (00:42:04) Fasting, Cleanses & Gut Health (00:51:19) Dietary Differences (01:01:24) Simple vs. Complex Carbohydrates, Processed Foods (01:07:03) Artificial & Plant-based Sweeteners (01:12:44) Cleanses: Useful? Harmful? (01:14:50) Your Microbiome & Your Immune System (01:20:17) Dietary Fiber & Fermented Foods (01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation (01:41:33) Ripple Effects of a Healthy Diet (01:45:00) Does a High-Fiber Diet Make Inflammation Worse? (01:47:22) Over Sterilized Environments (01:50:15) The Gut Microbiome’s Effect on Physiology (01:56:45) Gut-Brain Connection (01:59:30) Probiotics: Benefits & Risks (02:04:20) Prebiotics: Essential? (02:07:00) Tools for Enhancing Your Gut Microbiota (02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Mar 2022 09:00:00 -0000 How to Build, Maintain & Repair Gut Health | Dr. Justin Sonnenburg full 62 Scicomm Media My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Justin Sonnenburg, Gut Microbiome (00:03:11) Sponsors: AG1, LMNT (00:08:30) What is the Gut Microbiome? (00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability (00:16:00) Breast Feeding, C-Sections & Pets (00:21:56) The Human Microbiome Project at Stanford (00:26:30) Traditional vs. Industrialized Populations (00:28:58) Resilience of the Microbiome (00:35:10) Regional Differences Along Your GI Tract (00:42:04) Fasting, Cleanses & Gut Health (00:51:19) Dietary Differences (01:01:24) Simple vs. Complex Carbohydrates, Processed Foods (01:07:03) Artificial & Plant-based Sweeteners (01:12:44) Cleanses: Useful? Harmful? (01:14:50) Your Microbiome & Your Immune System (01:20:17) Dietary Fiber & Fermented Foods (01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation (01:41:33) Ripple Effects of a Healthy Diet (01:45:00) Does a High-Fiber Diet Make Inflammation Worse? (01:47:22) Over Sterilized Environments (01:50:15) The Gut Microbiome’s Effect on Physiology (01:56:45) Gut-Brain Connection (01:59:30) Probiotics: Benefits & Risks (02:04:20) Prebiotics: Essential? (02:07:00) Tools for Enhancing Your Gut Microbiota (02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. Justin Sonnenburg, Gut Microbiome

(00:03:11) Sponsors: AG1, LMNT

(00:08:30) What is the Gut Microbiome?

(00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability

(00:16:00) Breast Feeding, C-Sections & Pets

(00:21:56) The Human Microbiome Project at Stanford

(00:26:30) Traditional vs. Industrialized Populations

(00:28:58) Resilience of the Microbiome

(00:35:10) Regional Differences Along Your GI Tract

(00:42:04) Fasting, Cleanses & Gut Health

(00:51:19) Dietary Differences

(01:01:24) Simple vs. Complex Carbohydrates, Processed Foods

(01:07:03) Artificial & Plant-based Sweeteners

(01:12:44) Cleanses: Useful? Harmful?

(01:14:50) Your Microbiome & Your Immune System

(01:20:17) Dietary Fiber & Fermented Foods

(01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation

(01:41:33) Ripple Effects of a Healthy Diet

(01:45:00) Does a High-Fiber Diet Make Inflammation Worse?

(01:47:22) Over Sterilized Environments

(01:50:15) The Gut Microbiome’s Effect on Physiology

(01:56:45) Gut-Brain Connection

(01:59:30) Probiotics: Benefits & Risks

(02:04:20) Prebiotics: Essential?

(02:07:00) Tools for Enhancing Your Gut Microbiota

(02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7821 no How to Enhance Your Gut Microbiome for Brain & Overall Health https://hubermanlab.com/how-to-enhance-your-gut-microbiome-for-brain-and-overall-health/ In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Gut Microbiome  (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your Gut-Brain Axis  (00:09:44) Gut-Brain Anatomy (00:15:32) Microbiota vs. Gut Microbiome  (00:20:01) Roles of Gut Microbiome  (00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach  (00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1  (00:42:22) Tools: ‘Free Will’ & Food Cravings  (00:44:46) Mechanical Cues from Gut to Brain (00:49:05) Dopamines, Vomiting  (00:52:06) Indirect Signals from Gut Microbiota (00:59:30) Gut Microbiome “Critical Periods”  (01:03:08) How Gut Health Controls Overall Health  (01:12:25) What is a Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut Microbiome (01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods  (01:37:07) High-Fiber Diets & Inflammation (01:40:58) Artificial & Non-Caloric Sweeteners  (01:44:27) Structure & Function of Gut-Brain Axis  (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Feb 2022 09:00:00 -0000 How to Enhance Your Gut Microbiome for Brain & Overall Health full 61 Scicomm Media In this episode, I discuss the profound effect the gut has on the nervous system. In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Gut Microbiome  (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your Gut-Brain Axis  (00:09:44) Gut-Brain Anatomy (00:15:32) Microbiota vs. Gut Microbiome  (00:20:01) Roles of Gut Microbiome  (00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach  (00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1  (00:42:22) Tools: ‘Free Will’ & Food Cravings  (00:44:46) Mechanical Cues from Gut to Brain (00:49:05) Dopamines, Vomiting  (00:52:06) Indirect Signals from Gut Microbiota (00:59:30) Gut Microbiome “Critical Periods”  (01:03:08) How Gut Health Controls Overall Health  (01:12:25) What is a Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut Microbiome (01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods  (01:37:07) High-Fiber Diets & Inflammation (01:40:58) Artificial & Non-Caloric Sweeteners  (01:44:27) Structure & Function of Gut-Brain Axis  (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Gut Microbiome 

(00:03:19) Sponsors: AG1, LMNT

(00:06:55) Your Gut-Brain Axis 

(00:09:44) Gut-Brain Anatomy

(00:15:32) Microbiota vs. Gut Microbiome 

(00:20:01) Roles of Gut Microbiome 

(00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach 

(00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger

(00:38:02) Glucagon Like Peptide 1; GLP-1 

(00:42:22) Tools: ‘Free Will’ & Food Cravings 

(00:44:46) Mechanical Cues from Gut to Brain

(00:49:05) Dopamines, Vomiting 

(00:52:06) Indirect Signals from Gut Microbiota

(00:59:30) Gut Microbiome “Critical Periods” 

(01:03:08) How Gut Health Controls Overall Health 

(01:12:25) What is a Healthy Gut Microbiome?

(01:15:00) Tools: Enhance Your Gut Microbiome

(01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods 

(01:37:07) High-Fiber Diets & Inflammation

(01:40:58) Artificial & Non-Caloric Sweeteners 

(01:44:27) Structure & Function of Gut-Brain Axis 

(01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6583 no Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel https://hubermanlab.com/dr-david-spiegel-using-hypnosis-to-enhance-mental-and-physical-health-and-performance/ My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Feb 2022 09:00:00 -0000 Using Hypnosis to Enhance Mental & Physical Health & Performance | Dr. David Spiegel full 60 Scicomm Media My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Dr. David Spiegel MD, Hypnosis

(00:04:20) Sponsors: AG1, LMNT

(00:09:09) Clinical Hypnosis

(00:16:45) Stage Hypnosis

(00:20:25) Neurobiology of Hypnosis

(00:26:04) ADHD

(00:28:22) Hypnosis for Stress & Sleep

(00:32:12) Hypnosis to Strengthen Neural Connections

(00:37:19) Restructuring Trauma Narratives

(00:45:14) Ketamine Therapy

(00:50:07) Self-directed Hypnosis, Reveri

(00:56:53) Eliminating Obsessive Thoughts, Superstitions

(01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test

(01:15:36) EMDR (Eye Movement Desensitization Reprocessing)

(01:21:43) Confronting Stress & Trauma

(01:27:56) The Mind-Body Connection

(01:31:35) Dealing with Grief

(01:35:45) Hypnosis in Children & Groups

(01:40:06) Drug Therapies & Hypnosis

(01:42:39) Breathing Patterns, Peak Performance

(01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6536 no The Science of Love, Desire and Attachment https://hubermanlab.com/the-science-of-love-desire-and-attachment/ In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Desire, Love & Attachment  (00:02:59) Odor, Perceived Attractiveness & Birth Control (00:08:21) Sponsors: AG1, LMNT (00:14:13) Romance: Balancing Love & Desire (00:19:00) Animal Studies, Vasopressin & Monogamy  (00:22:06) Strange Situation Task, Childhood Attachment Styles (00:32:52) Adult Attachment Styles (00:38:50) Secure Attachment  (00:41:23) Autonomic Arousal: The “See-Saw” (00:50:39) Tool: Self-Awareness, Healthy Interdependence (00:53:11) Neurobiology of Desire, Love & Attachment   (00:58:02) Empathy & Mating & the Autonomic Nervous System (01:10:02) Positive Delusion, Touch (01:15:20) Relationship Stability  (01:21:22) Selecting Mates, Recognition of Autonomic Tone (01:38:28) Neural Mechanisms of Romantic Attachment  (01:47:43) Autonomic Coordination in Relationships  (01:56:13) Infidelity & Cheating (02:08:56) “Chemistry”, Subconscious Processes (02:12:44) Tools: Libido & Sex Drive  (02:20:20) Maca (Maca root)   (02:25:58) Tongkat Ali (Longjack)  (02:28:56) Tribulus terrestris  (02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Feb 2022 09:00:00 -0000 The Science of Love, Desire and Attachment full 59 Scicomm Media In this episode, I discuss the psychology and biology of desire, love and attachment. In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Desire, Love & Attachment  (00:02:59) Odor, Perceived Attractiveness & Birth Control (00:08:21) Sponsors: AG1, LMNT (00:14:13) Romance: Balancing Love & Desire (00:19:00) Animal Studies, Vasopressin & Monogamy  (00:22:06) Strange Situation Task, Childhood Attachment Styles (00:32:52) Adult Attachment Styles (00:38:50) Secure Attachment  (00:41:23) Autonomic Arousal: The “See-Saw” (00:50:39) Tool: Self-Awareness, Healthy Interdependence (00:53:11) Neurobiology of Desire, Love & Attachment   (00:58:02) Empathy & Mating & the Autonomic Nervous System (01:10:02) Positive Delusion, Touch (01:15:20) Relationship Stability  (01:21:22) Selecting Mates, Recognition of Autonomic Tone (01:38:28) Neural Mechanisms of Romantic Attachment  (01:47:43) Autonomic Coordination in Relationships  (01:56:13) Infidelity & Cheating (02:08:56) “Chemistry”, Subconscious Processes (02:12:44) Tools: Libido & Sex Drive  (02:20:20) Maca (Maca root)   (02:25:58) Tongkat Ali (Longjack)  (02:28:56) Tribulus terrestris  (02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Desire, Love & Attachment 

(00:02:59) Odor, Perceived Attractiveness & Birth Control

(00:08:21) Sponsors: AG1, LMNT

(00:14:13) Romance: Balancing Love & Desire

(00:19:00) Animal Studies, Vasopressin & Monogamy 

(00:22:06) Strange Situation Task, Childhood Attachment Styles

(00:32:52) Adult Attachment Styles

(00:38:50) Secure Attachment 

(00:41:23) Autonomic Arousal: The “See-Saw”

(00:50:39) Tool: Self-Awareness, Healthy Interdependence

(00:53:11) Neurobiology of Desire, Love & Attachment  

(00:58:02) Empathy & Mating & the Autonomic Nervous System

(01:10:02) Positive Delusion, Touch

(01:15:20) Relationship Stability 

(01:21:22) Selecting Mates, Recognition of Autonomic Tone

(01:38:28) Neural Mechanisms of Romantic Attachment 

(01:47:43) Autonomic Coordination in Relationships 

(01:56:13) Infidelity & Cheating

(02:08:56) “Chemistry”, Subconscious Processes

(02:12:44) Tools: Libido & Sex Drive 

(02:20:20) Maca (Maca root)  

(02:25:58) Tongkat Ali (Longjack) 

(02:28:56) Tribulus terrestris 

(02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 9036 no Using Play to Rewire & Improve Your Brain https://hubermanlab.com/using-play-to-rewire-and-improve-your-brain/ In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Power of Play (00:02:23) Tool: Reading on Smart Phones, Sighing & Learning (00:09:33) Sponsors: AG1, LMNT (00:13:57) Homeostatic Regulation of Play (00:23:53) Childhood Play & Mindsets (00:29:21) Contingency Testing (00:32:17) The (Power of) Playful Mindset (00:36:13) Body Postures (00:44:03) Rule Testing & Breaking (00:48:24) Role Play (00:50:39) Neurobiology of Low-stakes Play (00:54:22) Expanding Capabilities through Tinkering (01:00:03) Play Is THE Portal to Neuroplasticity (01:04:44) Adulthood Play (01:10:14) Fire Together, Wire Together (01:18:03) Trauma & Play Deficits & Recovery (01:23:25) Competition & Dynamic Movement (01:27:36) Chess, Mental Roles, Novelty (01:32:52) Personal Play Identity (01:37:24) Play Transforms Your Future Self (01:40:55) Recommendations for Play (01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Feb 2022 09:00:00 -0000 Using Play to Rewire & Improve Your Brain full 58 Scicomm Media In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Power of Play (00:02:23) Tool: Reading on Smart Phones, Sighing & Learning (00:09:33) Sponsors: AG1, LMNT (00:13:57) Homeostatic Regulation of Play (00:23:53) Childhood Play & Mindsets (00:29:21) Contingency Testing (00:32:17) The (Power of) Playful Mindset (00:36:13) Body Postures (00:44:03) Rule Testing & Breaking (00:48:24) Role Play (00:50:39) Neurobiology of Low-stakes Play (00:54:22) Expanding Capabilities through Tinkering (01:00:03) Play Is THE Portal to Neuroplasticity (01:04:44) Adulthood Play (01:10:14) Fire Together, Wire Together (01:18:03) Trauma & Play Deficits & Recovery (01:23:25) Competition & Dynamic Movement (01:27:36) Chess, Mental Roles, Novelty (01:32:52) Personal Play Identity (01:37:24) Play Transforms Your Future Self (01:40:55) Recommendations for Play (01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) The Power of Play

(00:02:23) Tool: Reading on Smart Phones, Sighing & Learning

(00:09:33) Sponsors: AG1, LMNT

(00:13:57) Homeostatic Regulation of Play

(00:23:53) Childhood Play & Mindsets

(00:29:21) Contingency Testing

(00:32:17) The (Power of) Playful Mindset

(00:36:13) Body Postures

(00:44:03) Rule Testing & Breaking

(00:48:24) Role Play

(00:50:39) Neurobiology of Low-stakes Play

(00:54:22) Expanding Capabilities through Tinkering

(01:00:03) Play Is THE Portal to Neuroplasticity

(01:04:44) Adulthood Play

(01:10:14) Fire Together, Wire Together

(01:18:03) Trauma & Play Deficits & Recovery

(01:23:25) Competition & Dynamic Movement

(01:27:36) Chess, Mental Roles, Novelty

(01:32:52) Personal Play Identity

(01:37:24) Play Transforms Your Future Self

(01:40:55) Recommendations for Play

(01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6203 no Optimizing Workspace for Productivity, Focus, & Creativity https://hubermanlab.com/optimizing-workspace-for-productivity-focus-and-creativity/ In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Arranging Environment for Focus (00:02:44) Sponsors: AG1, LMNT (00:07:55) How to Increase Focus (00:10:02) Lighting Your Work in Phase 1 (00:16:00) Lighting Your Work in Phase 2 (00:19:45) Lighting Your Work in Phase 3 (00:24:17) Where to Look While You Work (00:28:02) Arranging Your Environment (00:31:24) Body Posture (00:34:22) How Long to Do Deep Work (00:36:50) Set the Right Visual Window Size (00:42:15) 45 min / 5 min Rule (00:44:23) The Cathedral Effect: Analytic vs Creative Work (00:55:50) Leveraging Background Noise (01:02:20) Binaural Beats for Work (01:06:38) The Best Binaural Frequency for Work (01:11:17) How Binaural Beats Increase Focus (01:13:56) Minimizing Interruptions (01:20:01) Sit or Stand, or Both? (01:25:18) Movement in the Workspace (01:31:00) Summary & Shifting Work Environments (01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 31 Jan 2022 09:00:00 -0000 Optimizing Workspace for Productivity, Focus, & Creativity full 57 Scicomm Media In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Arranging Environment for Focus (00:02:44) Sponsors: AG1, LMNT (00:07:55) How to Increase Focus (00:10:02) Lighting Your Work in Phase 1 (00:16:00) Lighting Your Work in Phase 2 (00:19:45) Lighting Your Work in Phase 3 (00:24:17) Where to Look While You Work (00:28:02) Arranging Your Environment (00:31:24) Body Posture (00:34:22) How Long to Do Deep Work (00:36:50) Set the Right Visual Window Size (00:42:15) 45 min / 5 min Rule (00:44:23) The Cathedral Effect: Analytic vs Creative Work (00:55:50) Leveraging Background Noise (01:02:20) Binaural Beats for Work (01:06:38) The Best Binaural Frequency for Work (01:11:17) How Binaural Beats Increase Focus (01:13:56) Minimizing Interruptions (01:20:01) Sit or Stand, or Both? (01:25:18) Movement in the Workspace (01:31:00) Summary & Shifting Work Environments (01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Arranging Environment for Focus

(00:02:44) Sponsors: AG1, LMNT

(00:07:55) How to Increase Focus

(00:10:02) Lighting Your Work in Phase 1

(00:16:00) Lighting Your Work in Phase 2

(00:19:45) Lighting Your Work in Phase 3

(00:24:17) Where to Look While You Work

(00:28:02) Arranging Your Environment

(00:31:24) Body Posture

(00:34:22) How Long to Do Deep Work

(00:36:50) Set the Right Visual Window Size

(00:42:15) 45 min / 5 min Rule

(00:44:23) The Cathedral Effect: Analytic vs Creative Work

(00:55:50) Leveraging Background Noise

(01:02:20) Binaural Beats for Work

(01:06:38) The Best Binaural Frequency for Work

(01:11:17) How Binaural Beats Increase Focus

(01:13:56) Minimizing Interruptions

(01:20:01) Sit or Stand, or Both?

(01:25:18) Movement in the Workspace

(01:31:00) Summary & Shifting Work Environments

(01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5868 no Science of Mindsets for Health & Performance | Dr. Alia Crum https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/ My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Alia Crum from Stanford University (00:03:31) Sponsors: AG1, LMNT (00:08:26) What Is a Mindset & What Does It Do?  (00:14:45) Mindsets Change Our Biological Responses to Food (00:22:28) Beliefs About Our Food Matter (00:25:57) Placebo vs Beliefs vs Nocebo Effects (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise (00:33:44) Motivational Messaging & Mindset About Fitness (00:39:30) The Power of a ‘Potency & Indulgence’ Mindset (00:42:03) Mindsets About Sleep, Tracking Sleep  (00:45:00) Making Stress Work For (or Against) You (01:01:50) Mindsets Link Our Conscious & Subconscious (01:04:50) 3 Best Ways to Leverage Stress (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets (01:19:40) Mindsets About Medicines & Side Effects (01:26:25) How to Teach Mindsets (01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds (01:36:20) The Stanford Mind & Body Lab, Resources for Stress (01:38:30) Synthesis, Participating in Research (01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 Jan 2022 08:05:00 -0000 Science of Mindsets for Health & Performance | Dr. Alia Crum full 56 Scicomm Media My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Alia Crum from Stanford University (00:03:31) Sponsors: AG1, LMNT (00:08:26) What Is a Mindset & What Does It Do?  (00:14:45) Mindsets Change Our Biological Responses to Food (00:22:28) Beliefs About Our Food Matter (00:25:57) Placebo vs Beliefs vs Nocebo Effects (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise (00:33:44) Motivational Messaging & Mindset About Fitness (00:39:30) The Power of a ‘Potency & Indulgence’ Mindset (00:42:03) Mindsets About Sleep, Tracking Sleep  (00:45:00) Making Stress Work For (or Against) You (01:01:50) Mindsets Link Our Conscious & Subconscious (01:04:50) 3 Best Ways to Leverage Stress (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets (01:19:40) Mindsets About Medicines & Side Effects (01:26:25) How to Teach Mindsets (01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds (01:36:20) The Stanford Mind & Body Lab, Resources for Stress (01:38:30) Synthesis, Participating in Research (01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Introducing Dr. Alia Crum from Stanford University

(00:03:31) Sponsors: AG1, LMNT

(00:08:26) What Is a Mindset & What Does It Do? 

(00:14:45) Mindsets Change Our Biological Responses to Food

(00:22:28) Beliefs About Our Food Matter

(00:25:57) Placebo vs Beliefs vs Nocebo Effects

(00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise

(00:33:44) Motivational Messaging & Mindset About Fitness

(00:39:30) The Power of a ‘Potency & Indulgence’ Mindset

(00:42:03) Mindsets About Sleep, Tracking Sleep 

(00:45:00) Making Stress Work For (or Against) You

(01:01:50) Mindsets Link Our Conscious & Subconscious

(01:04:50) 3 Best Ways to Leverage Stress

(01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets

(01:19:40) Mindsets About Medicines & Side Effects

(01:26:25) How to Teach Mindsets

(01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds

(01:36:20) The Stanford Mind & Body Lab, Resources for Stress

(01:38:30) Synthesis, Participating in Research

(01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5849 no The Science of Setting & Achieving Goals https://hubermanlab.com/the-science-of-setting-and-achieving-goals/ In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Neuroscience of Goals (00:01:56) Tool 1: Learn Fast(er) by the 85% Rule  (00:06:18) Sponsors: LMNT & Waking Up (00:13:55) Brain Circuits for Setting & Pursuing Goals (00:21:52) Determining the Value of Goals  (00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps (00:30:29) Peripersonal Space vs. Extrapersonal Space (00:35:39) Visually Focusing on a Goal Line Improves Performance (00:43:50) How Vision Improves Performance: Blood Pressure (00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit (00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate  (00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start  (01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator (01:07:26) Tool 6: Make Goals Moderately Lofty  (01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year (01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment (01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals (01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine (01:34:26) How Dopamine Influences Vision & Vice Versa (01:38:10) Interim Summary of Goal-Pursuit Steps (01:39:50) Tool 9: Space-Time Bridging  (01:49:59) Summary (01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 Jan 2022 09:00:00 -0000 The Science of Setting & Achieving Goals full 55 Scicomm Media In this episode, I discuss the science of setting, assessing, and pursuing goals. In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Neuroscience of Goals (00:01:56) Tool 1: Learn Fast(er) by the 85% Rule  (00:06:18) Sponsors: LMNT & Waking Up (00:13:55) Brain Circuits for Setting & Pursuing Goals (00:21:52) Determining the Value of Goals  (00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps (00:30:29) Peripersonal Space vs. Extrapersonal Space (00:35:39) Visually Focusing on a Goal Line Improves Performance (00:43:50) How Vision Improves Performance: Blood Pressure (00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit (00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate  (00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start  (01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator (01:07:26) Tool 6: Make Goals Moderately Lofty  (01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year (01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment (01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals (01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine (01:34:26) How Dopamine Influences Vision & Vice Versa (01:38:10) Interim Summary of Goal-Pursuit Steps (01:39:50) Tool 9: Space-Time Bridging  (01:49:59) Summary (01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) The Neuroscience of Goals

(00:01:56) Tool 1: Learn Fast(er) by the 85% Rule 

(00:06:18) Sponsors: LMNT & Waking Up

(00:13:55) Brain Circuits for Setting & Pursuing Goals

(00:21:52) Determining the Value of Goals 

(00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps

(00:30:29) Peripersonal Space vs. Extrapersonal Space

(00:35:39) Visually Focusing on a Goal Line Improves Performance

(00:43:50) How Vision Improves Performance: Blood Pressure

(00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit

(00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate 

(00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start 

(01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator

(01:07:26) Tool 6: Make Goals Moderately Lofty 

(01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year

(01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment

(01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals

(01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine

(01:34:26) How Dopamine Influences Vision & Vice Versa

(01:38:10) Interim Summary of Goal-Pursuit Steps

(01:39:50) Tool 9: Space-Time Bridging 

(01:49:59) Summary

(01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6485 no Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman https://www.hubermanlab.com/episode/dr-jack-feldman-breathing-for-mental-physical-health-and-performance This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Jack Feldman (00:03:20) Sponsors: LMNT & Waking Up (00:10:35) Why We Breathe  (00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles (00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus (00:26:20) How We Breathe Is Special (Compared to Non-Mammals) (00:33:40) Stomach & Chest Movements During Breathing (00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin (00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers (01:00:42) Breathing, Brain States & Emotions  (01:05:34) Meditating Mice, Eliminating Fear  (01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22) Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation (01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch  (02:02:05) Deliberately Variable Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate & Cognition & Memory  (02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 Jan 2022 09:00:00 -0000 Breathing for Mental & Physical Health & Performance | Dr. Jack Feldman full 54 Scicomm Media This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do,... This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Jack Feldman (00:03:20) Sponsors: LMNT & Waking Up (00:10:35) Why We Breathe  (00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles (00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus (00:26:20) How We Breathe Is Special (Compared to Non-Mammals) (00:33:40) Stomach & Chest Movements During Breathing (00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin (00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers (01:00:42) Breathing, Brain States & Emotions  (01:05:34) Meditating Mice, Eliminating Fear  (01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22) Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation (01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch  (02:02:05) Deliberately Variable Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate & Cognition & Memory  (02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. 

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Introducing Dr. Jack Feldman

(00:03:20) Sponsors: LMNT & Waking Up

(00:10:35) Why We Breathe 

(00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex”

(00:16:20) Nose vs Mouth Breathing

(00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles

(00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus

(00:26:20) How We Breathe Is Special (Compared to Non-Mammals)

(00:33:40) Stomach & Chest Movements During Breathing

(00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin

(00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers

(01:00:42) Breathing, Brain States & Emotions 

(01:05:34) Meditating Mice, Eliminating Fear 

(01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing

(01:16:25) Facial Expressions

(01:19:00) Locus Coeruleus & Alertness

(01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia

(01:35:22) Stroke, Muscle Strength, TBI

(01:38:08) Cyclic Hyperventilation

(01:39:50) Hyperbaric Chambers

(01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril

(01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc.

(01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch 

(02:02:05) Deliberately Variable Breathwork: The Feldman Protocol

(02:06:29) Magnesium Threonate & Cognition & Memory 

(02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work

(02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8309 no The Science of Making & Breaking Habits https://www.hubermanlab.com/episode/the-science-of-making-and-breaking-habits In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits. The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Habits; New Programs (00:02:46) Sponsors: LMNT & Waking Up (00:06:52) Habits versus Reflexes, Learning, Neuroplasticity (00:08:51) Goal-Based Habits vs. Identity-Based Habits (00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction (00:16:07) Linchpin Habits  (00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence (00:22:55) Automaticity (00:24:03) Tool 1: Applying Procedural Memory Visualizations (00:27:48) Hebbian Learning, NMDA receptors (00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum (00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength (00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1 (00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2 (00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3 (01:01:34) Habit Flexibility (01:04:57) Should We Reward Ourselves? How? When? When NOT to. (01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing (01:18:22) Tool 5: The 21-Day Habit Installation & Testing System (01:28:26) Breaking Habits: Long-Term (Synaptic) Depression (01:35:49) Notifications Don’t Work (01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” (01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction (01:45:28) Conclusion & Synthesis  (01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 Jan 2022 09:00:00 -0000 The Science of Making & Breaking Habits full 53 Scicomm Media In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits. The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Habits; New Programs (00:02:46) Sponsors: LMNT & Waking Up (00:06:52) Habits versus Reflexes, Learning, Neuroplasticity (00:08:51) Goal-Based Habits vs. Identity-Based Habits (00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction (00:16:07) Linchpin Habits  (00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence (00:22:55) Automaticity (00:24:03) Tool 1: Applying Procedural Memory Visualizations (00:27:48) Hebbian Learning, NMDA receptors (00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum (00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength (00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1 (00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2 (00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3 (01:01:34) Habit Flexibility (01:04:57) Should We Reward Ourselves? How? When? When NOT to. (01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing (01:18:22) Tool 5: The 21-Day Habit Installation & Testing System (01:28:26) Breaking Habits: Long-Term (Synaptic) Depression (01:35:49) Notifications Don’t Work (01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” (01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction (01:45:28) Conclusion & Synthesis  (01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes.

I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation.

I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits.

The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

(00:00:00) Introducing Habits; New Programs

(00:02:46) Sponsors: LMNT & Waking Up

(00:06:52) Habits versus Reflexes, Learning, Neuroplasticity

(00:08:51) Goal-Based Habits vs. Identity-Based Habits

(00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction

(00:16:07) Linchpin Habits 

(00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence

(00:22:55) Automaticity

(00:24:03) Tool 1: Applying Procedural Memory Visualizations

(00:27:48) Hebbian Learning, NMDA receptors

(00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum

(00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength

(00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1

(00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2

(00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3

(01:01:34) Habit Flexibility

(01:04:57) Should We Reward Ourselves? How? When? When NOT to.

(01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing

(01:18:22) Tool 5: The 21-Day Habit Installation & Testing System

(01:28:26) Breaking Habits: Long-Term (Synaptic) Depression

(01:35:49) Notifications Don’t Work

(01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo”

(01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction

(01:45:28) Conclusion & Synthesis 

(01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6460 no The Biology of Slowing & Reversing Aging | Dr. David Sinclair https://www.hubermanlab.com/episode/dr-david-sinclair-the-biology-of-slowing-and-reversing-aging In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.  In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Sinclair, Harvard Medical School   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging   00:10:23 What Causes Aging? The Epigenome   00:15:53 Cosmetic Aging   00:17:15 Development Never Stops, Horvath Clock   00:20:12 Puberty Rate as a Determinant of Aging Rate   00:23:00 Fasting, Hunger & Food Choices   00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy   00:34:50 Caffeine, Electrolytes   00:35:56 Blood Glucose & the Sirtuins; mTOR   00:37:55 Amino Acids: Leucine, “Pulsing”   00:44:35 Metformin, Berberine   00:50:29 Resveratrol, Wine   00:53:20 What Breaks a Fast?   00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing   01:09:10 Are Artificial Sweeteners Bad for Us?   01:12:04 Iron Load & Aging   01:15:05 Blood Work Analysis   01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary   01:26:02 Amino Acids, Plants, Antioxidants   01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen   01:40:35 Neuroplasticity & Neural Repair   01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”   01:48:07 Obesity & How It Accelerates Aging, GnRH   01:52:10 Methylation, Methylene Blue, Cigarettes   01:56:17 X-Rays   01:59:00 Public Science Education, Personal Health   02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com   02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Dec 2021 09:00:00 -0000 The Biology of Slowing & Reversing Aging | Dr. David Sinclair full 52 Scicomm Media In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022.  In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Sinclair, Harvard Medical School   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging   00:10:23 What Causes Aging? The Epigenome   00:15:53 Cosmetic Aging   00:17:15 Development Never Stops, Horvath Clock   00:20:12 Puberty Rate as a Determinant of Aging Rate   00:23:00 Fasting, Hunger & Food Choices   00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy   00:34:50 Caffeine, Electrolytes   00:35:56 Blood Glucose & the Sirtuins; mTOR   00:37:55 Amino Acids: Leucine, “Pulsing”   00:44:35 Metformin, Berberine   00:50:29 Resveratrol, Wine   00:53:20 What Breaks a Fast?   00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing   01:09:10 Are Artificial Sweeteners Bad for Us?   01:12:04 Iron Load & Aging   01:15:05 Blood Work Analysis   01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary   01:26:02 Amino Acids, Plants, Antioxidants   01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen   01:40:35 Neuroplasticity & Neural Repair   01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”   01:48:07 Obesity & How It Accelerates Aging, GnRH   01:52:10 Methylation, Methylene Blue, Cigarettes   01:56:17 X-Rays   01:59:00 Public Science Education, Personal Health   02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com   02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. 

In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dr. David Sinclair, Harvard Medical School  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging  

00:10:23 What Causes Aging? The Epigenome  

00:15:53 Cosmetic Aging  

00:17:15 Development Never Stops, Horvath Clock  

00:20:12 Puberty Rate as a Determinant of Aging Rate  

00:23:00 Fasting, Hunger & Food Choices  

00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy  

00:34:50 Caffeine, Electrolytes  

00:35:56 Blood Glucose & the Sirtuins; mTOR  

00:37:55 Amino Acids: Leucine, “Pulsing”  

00:44:35 Metformin, Berberine  

00:50:29 Resveratrol, Wine  

00:53:20 What Breaks a Fast?  

00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing  

01:09:10 Are Artificial Sweeteners Bad for Us?  

01:12:04 Iron Load & Aging  

01:15:05 Blood Work Analysis  

01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary  

01:26:02 Amino Acids, Plants, Antioxidants  

01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen  

01:40:35 Neuroplasticity & Neural Repair  

01:46:19 Ice Baths, Cold Showers, “Metabolic Winter”  

01:48:07 Obesity & How It Accelerates Aging, GnRH  

01:52:10 Methylation, Methylene Blue, Cigarettes  

01:56:17 X-Rays  

01:59:00 Public Science Education, Personal Health  

02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com  

02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7676 no Science of Social Bonding in Family, Friendship & Romantic Love https://www.hubermanlab.com/episode/science-of-social-bonding-in-family-friendship-and-romantic-love This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups   00:03:10 Sponsors: AG1, LMNT & Waking Up 00:07:08 Social Bonding as a Biological Process   00:10:03 Social Isolation   00:13:32 Social Homeostasis & Neural Circuits for Social Drive   00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive   00:22:48 What Is Social Homeostasis & Dopamine   00:27:00 When We Lack Social Interactions: Short- Versus Long-Term   00:28:10 Introverts & Extroverts   00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies   00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger   00:37:33 Tools   00:38:05 Socializing & Food Appetite: Crossover Craving   00:42:45 Falling in Love   00:45:05 Tools for Social Bonds: Merging Physiologies; Story   00:53:54 Childhood Attachment Patterns in Adulthood   01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment   01:06:10 Emotional Empathy & Cognitive Empathy, Arguing   01:09:45 Allan N. Schore & “Right Brain Psychotherapy”   01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue   01:16:10 Repairing Broken Bonds to Self & Others   01:18:56 Social (Media) Butterflies: Biological Basis   01:24:08 Key Points for Bonding & Understanding Social Bonds   01:27:07 Breaking Up   01:28:36 Synthesis   01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Dec 2021 09:00:00 -0000 Science of Social Bonding in Family, Friendship & Romantic Love full 51 Scicomm Media This episode I discuss the science of social bonding—the process by which we form attachments. This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups   00:03:10 Sponsors: AG1, LMNT & Waking Up 00:07:08 Social Bonding as a Biological Process   00:10:03 Social Isolation   00:13:32 Social Homeostasis & Neural Circuits for Social Drive   00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive   00:22:48 What Is Social Homeostasis & Dopamine   00:27:00 When We Lack Social Interactions: Short- Versus Long-Term   00:28:10 Introverts & Extroverts   00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies   00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger   00:37:33 Tools   00:38:05 Socializing & Food Appetite: Crossover Craving   00:42:45 Falling in Love   00:45:05 Tools for Social Bonds: Merging Physiologies; Story   00:53:54 Childhood Attachment Patterns in Adulthood   01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment   01:06:10 Emotional Empathy & Cognitive Empathy, Arguing   01:09:45 Allan N. Schore & “Right Brain Psychotherapy”   01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue   01:16:10 Repairing Broken Bonds to Self & Others   01:18:56 Social (Media) Butterflies: Biological Basis   01:24:08 Key Points for Bonding & Understanding Social Bonds   01:27:07 Breaking Up   01:28:36 Synthesis   01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups  

00:03:10 Sponsors: AG1, LMNT & Waking Up

00:07:08 Social Bonding as a Biological Process  

00:10:03 Social Isolation  

00:13:32 Social Homeostasis & Neural Circuits for Social Drive  

00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive  

00:22:48 What Is Social Homeostasis & Dopamine  

00:27:00 When We Lack Social Interactions: Short- Versus Long-Term  

00:28:10 Introverts & Extroverts  

00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies  

00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger  

00:37:33 Tools  

00:38:05 Socializing & Food Appetite: Crossover Craving  

00:42:45 Falling in Love  

00:45:05 Tools for Social Bonds: Merging Physiologies; Story  

00:53:54 Childhood Attachment Patterns in Adulthood  

01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment  

01:06:10 Emotional Empathy & Cognitive Empathy, Arguing  

01:09:45 Allan N. Schore & “Right Brain Psychotherapy”  

01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue  

01:16:10 Repairing Broken Bonds to Self & Others  

01:18:56 Social (Media) Butterflies: Biological Basis  

01:24:08 Key Points for Bonding & Understanding Social Bonds  

01:27:07 Breaking Up  

01:28:36 Synthesis  

01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5434 no Understanding Your Brain's Logic & Function | Dr. David Berson https://www.hubermanlab.com/episode/dr-david-berson-your-brains-logic-and-function In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.  Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.  We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Berson   00:03:11 Sponsors: AG1, LMNT & Waking Up 00:08:02 How We See   00:10:02 Color Vision   00:13:47 “Strange” Vision   00:16:56 How You Orient In Time   00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers   00:34:45 Spending Time Outdoors Improves Eyesight   00:36:20 Sensation, Mood, & Self-Image   00:41:03 Sense of Balance   00:50:43 Why Pigeons Bob Their Heads, Motion Sickness   01:00:03 Popping Ears   01:02:35 Midbrain & Blindsight   01:10:44 Why Tilted Motion Feels Good   01:13:24 Reflexes vs. Deliberate Actions   01:16:35 Basal Ganglia & the “2 Marshmallow Test”   01:24:40 Suppressing Reflexes: Cortex   01:33:33 Neuroplasticity   01:36:27 What is a Connectome?   01:45:20 How to Learn (More About the Brain)   01:49:04 Book Suggestion, My Berson Appreciation   01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Dec 2021 09:00:00 -0000 Understanding Your Brain's Logic & Function | Dr. David Berson full 50 Scicomm Media In this episode, my guest is Dr. David Berson, Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a... In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves.  Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats.  We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Berson   00:03:11 Sponsors: AG1, LMNT & Waking Up 00:08:02 How We See   00:10:02 Color Vision   00:13:47 “Strange” Vision   00:16:56 How You Orient In Time   00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers   00:34:45 Spending Time Outdoors Improves Eyesight   00:36:20 Sensation, Mood, & Self-Image   00:41:03 Sense of Balance   00:50:43 Why Pigeons Bob Their Heads, Motion Sickness   01:00:03 Popping Ears   01:02:35 Midbrain & Blindsight   01:10:44 Why Tilted Motion Feels Good   01:13:24 Reflexes vs. Deliberate Actions   01:16:35 Basal Ganglia & the “2 Marshmallow Test”   01:24:40 Suppressing Reflexes: Cortex   01:33:33 Neuroplasticity   01:36:27 What is a Connectome?   01:45:20 How to Learn (More About the Brain)   01:49:04 Book Suggestion, My Berson Appreciation   01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves. 

Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats. 

We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dr. David Berson  

00:03:11 Sponsors: AG1, LMNT & Waking Up

00:08:02 How We See  

00:10:02 Color Vision  

00:13:47 “Strange” Vision  

00:16:56 How You Orient In Time  

00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers  

00:34:45 Spending Time Outdoors Improves Eyesight  

00:36:20 Sensation, Mood, & Self-Image  

00:41:03 Sense of Balance  

00:50:43 Why Pigeons Bob Their Heads, Motion Sickness  

01:00:03 Popping Ears  

01:02:35 Midbrain & Blindsight  

01:10:44 Why Tilted Motion Feels Good  

01:13:24 Reflexes vs. Deliberate Actions  

01:16:35 Basal Ganglia & the “2 Marshmallow Test”  

01:24:40 Suppressing Reflexes: Cortex  

01:33:33 Neuroplasticity  

01:36:27 What is a Connectome?  

01:45:20 How to Learn (More About the Brain)  

01:49:04 Book Suggestion, My Berson Appreciation  

01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements  

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6544 no Erasing Fears & Traumas Based on the Modern Neuroscience of Fear https://www.hubermanlab.com/episode/erasing-fears-and-traumas-based-on-the-modern-neuroscience-of-fear In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Fear, Trauma & Trauma   00:02:31 Sponsors: AG1, LMNT & Waking Up 00:06:49 What is Fear?   00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”   00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)   00:17:36 “The Threat Reflex”: Neural Circuits for Fear   00:28:24 Controlling Fear: Top-Down Processing   00:32:27 Narratives: “Protective or Dangerous”   00:35:58 Attaching Fear to Events: Classical Conditioning & Memory   00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA   00:46:10 Extinguishing (Reducing) Fears   00:50:25 Cognitive (Narrative) Therapies for Fear   00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good   01:05:28 EMDR: Eye Movement Desensitization Reprocessing   01:14:00 Social Connection & Isolation Are Chemically Powerful   01:18:23 Trans-Generational Trauma   01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin   01:39:25 How Do You Know If You Are Traumatized?   01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma   01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day   01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma   02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava   02:10:00 Synthesis   02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Dec 2021 09:00:00 -0000 Erasing Fears & Traumas Based on the Modern Neuroscience of Fear full 49 Scicomm Media In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Fear, Trauma & Trauma   00:02:31 Sponsors: AG1, LMNT & Waking Up 00:06:49 What is Fear?   00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”   00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)   00:17:36 “The Threat Reflex”: Neural Circuits for Fear   00:28:24 Controlling Fear: Top-Down Processing   00:32:27 Narratives: “Protective or Dangerous”   00:35:58 Attaching Fear to Events: Classical Conditioning & Memory   00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA   00:46:10 Extinguishing (Reducing) Fears   00:50:25 Cognitive (Narrative) Therapies for Fear   00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good   01:05:28 EMDR: Eye Movement Desensitization Reprocessing   01:14:00 Social Connection & Isolation Are Chemically Powerful   01:18:23 Trans-Generational Trauma   01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin   01:39:25 How Do You Know If You Are Traumatized?   01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma   01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day   01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma   02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava   02:10:00 Synthesis   02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Fear, Trauma & Trauma  

00:02:31 Sponsors: AG1, LMNT & Waking Up

00:06:49 What is Fear?  

00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness”  

00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis)  

00:17:36 “The Threat Reflex”: Neural Circuits for Fear  

00:28:24 Controlling Fear: Top-Down Processing  

00:32:27 Narratives: “Protective or Dangerous”  

00:35:58 Attaching Fear to Events: Classical Conditioning & Memory  

00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA  

00:46:10 Extinguishing (Reducing) Fears  

00:50:25 Cognitive (Narrative) Therapies for Fear  

00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good  

01:05:28 EMDR: Eye Movement Desensitization Reprocessing  

01:14:00 Social Connection & Isolation Are Chemically Powerful  

01:18:23 Trans-Generational Trauma  

01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin  

01:39:25 How Do You Know If You Are Traumatized?  

01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma  

01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day  

01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma  

02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava  

02:10:00 Synthesis  

02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7833 no How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss https://www.hubermanlab.com/episode/dr-david-buss-how-humans-select-and-keep-romantic-partners-in-short-and-long-term In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships. This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. David Buss   00:04:27 Sponsors: AG1, LMNT & Waking Up 00:08:33 Choosing a Mate   00:13:40 Long Term Mates: Universal Desires   00:18:31 What Women & Men Seek in Long-Term Mates   00:25:10 Age Differences & Mating History   00:32:20 Deception in Courtship   00:37:30 Emotional Stability   00:38:40 Lying About Long-Term Interest   00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects   00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching   00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference   00:57:00 Long-Term vs. Short-Term Cheating, Concealment   00:59:15 Emotional & Financial Infidelity   01:04:35 Contraception   01:06:22 Status & Mating Success   01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence   01:24:13 Specificity of Intimate Partner Violence   01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.   01:27:33 Narcissism, Machiavellianism, Psychopathy   01:33:25 Stalking   01:39:15 Influence of Children on Mate Value Assessments   01:43:24 Attachment Styles, Mate Choice & Infidelity   01:46:40 Non-Monogamy, Unconventional Relationships   01:54:00 Mate Value Self Evaluation, Anxiety About the Truth   02:02:12 Self Deception   02:05:35 The Future of Evolutionary Psychology & Neuroscience   02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks   02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Nov 2021 09:00:00 -0000 How Humans Select & Keep Romantic Partners in Short & Long Term | Dr. David Buss full 48 Scicomm Media In this episode, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and... In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships. This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. David Buss   00:04:27 Sponsors: AG1, LMNT & Waking Up 00:08:33 Choosing a Mate   00:13:40 Long Term Mates: Universal Desires   00:18:31 What Women & Men Seek in Long-Term Mates   00:25:10 Age Differences & Mating History   00:32:20 Deception in Courtship   00:37:30 Emotional Stability   00:38:40 Lying About Long-Term Interest   00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects   00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching   00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference   00:57:00 Long-Term vs. Short-Term Cheating, Concealment   00:59:15 Emotional & Financial Infidelity   01:04:35 Contraception   01:06:22 Status & Mating Success   01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence   01:24:13 Specificity of Intimate Partner Violence   01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.   01:27:33 Narcissism, Machiavellianism, Psychopathy   01:33:25 Stalking   01:39:15 Influence of Children on Mate Value Assessments   01:43:24 Attachment Styles, Mate Choice & Infidelity   01:46:40 Non-Monogamy, Unconventional Relationships   01:54:00 Mate Value Self Evaluation, Anxiety About the Truth   02:02:12 Self Deception   02:05:35 The Future of Evolutionary Psychology & Neuroscience   02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks   02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Dr. David Buss  

00:04:27 Sponsors: AG1, LMNT & Waking Up

00:08:33 Choosing a Mate  

00:13:40 Long Term Mates: Universal Desires  

00:18:31 What Women & Men Seek in Long-Term Mates  

00:25:10 Age Differences & Mating History  

00:32:20 Deception in Courtship  

00:37:30 Emotional Stability  

00:38:40 Lying About Long-Term Interest  

00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects  

00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching  

00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference  

00:57:00 Long-Term vs. Short-Term Cheating, Concealment  

00:59:15 Emotional & Financial Infidelity  

01:04:35 Contraception  

01:06:22 Status & Mating Success  

01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence  

01:24:13 Specificity of Intimate Partner Violence  

01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc.  

01:27:33 Narcissism, Machiavellianism, Psychopathy  

01:33:25 Stalking  

01:39:15 Influence of Children on Mate Value Assessments  

01:43:24 Attachment Styles, Mate Choice & Infidelity  

01:46:40 Non-Monogamy, Unconventional Relationships  

01:54:00 Mate Value Self Evaluation, Anxiety About the Truth  

02:02:12 Self Deception  

02:05:35 The Future of Evolutionary Psychology & Neuroscience  

02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks  

02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements  

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7804 yes The Science of Gratitude & How to Build a Gratitude Practice https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Gratitude Science & Surprises   00:01:50 Controlling Heart Rate with Story   00:04:48 Sponsors: AG1, LMNT & Waking Up 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice   00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits   00:17:50 Why We All Need an Effective Gratitude Practice   00:21:22 Neurochemistry & Neural Circuits of Gratitude   00:25:10 Prefrontal Cortex Set Context   00:30:10 Ineffective Gratitude Practices; Autonomic Variables   00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story   00:42:30 Theory of Mind Is Key   00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration   00:52:28 Narratives That Shift Brain-Body Circuits   00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving   00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation   01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day   01:05:44 Empathy & Anterior Cingulate Cortex   01:07:35 Reducing Inflammation & Fear with Gratitude   01:10:56 Serotonin, Kanna/Zembrin   01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces   01:18:50 The Best Gratitude Practices: & How To, My Protocol   01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Nov 2021 09:00:00 -0000 The Science of Gratitude & How to Build a Gratitude Practice full 47 Scicomm Media In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such... In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Gratitude Science & Surprises   00:01:50 Controlling Heart Rate with Story   00:04:48 Sponsors: AG1, LMNT & Waking Up 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice   00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits   00:17:50 Why We All Need an Effective Gratitude Practice   00:21:22 Neurochemistry & Neural Circuits of Gratitude   00:25:10 Prefrontal Cortex Set Context   00:30:10 Ineffective Gratitude Practices; Autonomic Variables   00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story   00:42:30 Theory of Mind Is Key   00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration   00:52:28 Narratives That Shift Brain-Body Circuits   00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving   00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation   01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day   01:05:44 Empathy & Anterior Cingulate Cortex   01:07:35 Reducing Inflammation & Fear with Gratitude   01:10:56 Serotonin, Kanna/Zembrin   01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces   01:18:50 The Best Gratitude Practices: & How To, My Protocol   01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Gratitude Science & Surprises  

00:01:50 Controlling Heart Rate with Story  

00:04:48 Sponsors: AG1, LMNT & Waking Up

00:09:11 Major, Long-Lasting Benefits of Gratitude Practice  

00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits  

00:17:50 Why We All Need an Effective Gratitude Practice  

00:21:22 Neurochemistry & Neural Circuits of Gratitude  

00:25:10 Prefrontal Cortex Set Context  

00:30:10 Ineffective Gratitude Practices; Autonomic Variables  

00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story  

00:42:30 Theory of Mind Is Key  

00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration  

00:52:28 Narratives That Shift Brain-Body Circuits  

00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving  

00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation  

01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day  

01:05:44 Empathy & Anterior Cingulate Cortex  

01:07:35 Reducing Inflammation & Fear with Gratitude  

01:10:56 Serotonin, Kanna/Zembrin  

01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces  

01:18:50 The Best Gratitude Practices: & How To, My Protocol  

01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4970 no Time Perception & Entrainment by Dopamine, Serotonin & Hormones https://www.hubermanlab.com/episode/time-perception-and-entrainment-by-dopamine-serotonin-and-hormones In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Time Perception, Note on Fasting & Supplements   00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25 Entrainment, Circannual Entrainment, Melatonin   00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1   00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)   00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window   00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers   00:25:00 Tool 6: Ultradian (90min) Cycles & Focus   00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective   00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate   00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate   00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work   00:42:38 Example of Tool 7   00:43:38 How Sleep Deprivation Degrades Performance   00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience   00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal   00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8   00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort   00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast   01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People   01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience   01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)   01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)   01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Nov 2021 07:56:00 -0000 Time Perception & Entrainment by Dopamine, Serotonin & Hormones full 46 Scicomm Media In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time... In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Time Perception, Note on Fasting & Supplements   00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25 Entrainment, Circannual Entrainment, Melatonin   00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1   00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)   00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window   00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers   00:25:00 Tool 6: Ultradian (90min) Cycles & Focus   00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective   00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate   00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate   00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work   00:42:38 Example of Tool 7   00:43:38 How Sleep Deprivation Degrades Performance   00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience   00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal   00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8   00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort   00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast   01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People   01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience   01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)   01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)   01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Time Perception, Note on Fasting & Supplements  

00:05:28 Sponsors: AG1, LMNT & Waking Up

00:09:25 Entrainment, Circannual Entrainment, Melatonin  

00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1  

00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment)  

00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window  

00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers  

00:25:00 Tool 6: Ultradian (90min) Cycles & Focus  

00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective  

00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate  

00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate  

00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work  

00:42:38 Example of Tool 7  

00:43:38 How Sleep Deprivation Degrades Performance  

00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience  

00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal  

00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8  

00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort  

00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast  

01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People  

01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience  

01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day)  

01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano)  

01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4290 no How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French https://www.hubermanlab.com/episode/dr-duncan-french-how-to-exercise-for-strength-gains-and-hormone-optimization In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Duncan French   00:02:44 Sponsors: AG1, LMNT & Waking Up 00:05:44 Duncan’s Background in Exercise Science   00:11:45 How Certain Exercises Increase Testosterone   00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?   00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods   00:25:25 Training Frequency & Combining Workout Goals   00:29:35 How Stress Can Increase or Decrease Testosterone   00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth   00:46:55 Skill Development   00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition   00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance   00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis   00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”   01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)   01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance   01:12:40 Voluntarily Switching Between Different States of Arousal   01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna   01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data   01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute   01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Nov 2021 09:00:00 -0000 How to Exercise for Strength Gains & Hormone Optimization | Dr. Duncan French full 45 Scicomm Media In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in... In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Duncan French   00:02:44 Sponsors: AG1, LMNT & Waking Up 00:05:44 Duncan’s Background in Exercise Science   00:11:45 How Certain Exercises Increase Testosterone   00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?   00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods   00:25:25 Training Frequency & Combining Workout Goals   00:29:35 How Stress Can Increase or Decrease Testosterone   00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth   00:46:55 Skill Development   00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition   00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance   00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis   00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”   01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)   01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance   01:12:40 Voluntarily Switching Between Different States of Arousal   01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna   01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data   01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute   01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dr. Duncan French  

00:02:44 Sponsors: AG1, LMNT & Waking Up

00:05:44 Duncan’s Background in Exercise Science  

00:11:45 How Certain Exercises Increase Testosterone  

00:16:22 What Kind of Training Increases Testosterone & Growth Hormone?  

00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods  

00:25:25 Training Frequency & Combining Workout Goals  

00:29:35 How Stress Can Increase or Decrease Testosterone  

00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth  

00:46:55 Skill Development  

00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition  

00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance  

00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis  

00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating”  

01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship)  

01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance  

01:12:40 Voluntarily Switching Between Different States of Arousal  

01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna  

01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data  

01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute  

01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5282 no Using Your Nervous System to Enhance Your Immune System https://www.hubermanlab.com/episode/using-your-nervous-system-to-enhance-your-immune-system This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia   00:03:16 Sponsors: AG1, LMNT & Waking Up 00:07:41 Foundational Tools & Practices for a Healthy Immune System   00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System   00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)   00:21:06 The Adaptive Immune System: Antibodies   00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing   00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods   00:34:20 Some Interleukins Are Anti-Inflammatory   00:34:56 Sickness Behavior   00:39:08 Some People Seek Care When Sick, Others Want to be Alone   00:42:00 Sickness Behavior & Depression: Cytokines   00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido   00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness   00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State   00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP   01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast   01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline   01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity   01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine   01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick   01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure   01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis   01:46:09 Histamines, Mast Cells   01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing   01:53:40 Mechanistic Science & Ancient Practices   01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Nov 2021 08:00:00 -0000 Using Your Nervous System to Enhance Your Immune System full 44 Scicomm Media This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune... This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia   00:03:16 Sponsors: AG1, LMNT & Waking Up 00:07:41 Foundational Tools & Practices for a Healthy Immune System   00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System   00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)   00:21:06 The Adaptive Immune System: Antibodies   00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing   00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods   00:34:20 Some Interleukins Are Anti-Inflammatory   00:34:56 Sickness Behavior   00:39:08 Some People Seek Care When Sick, Others Want to be Alone   00:42:00 Sickness Behavior & Depression: Cytokines   00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido   00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness   00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State   00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP   01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast   01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline   01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity   01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine   01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick   01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure   01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis   01:46:09 Histamines, Mast Cells   01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing   01:53:40 Mechanistic Science & Ancient Practices   01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia  

00:03:16 Sponsors: AG1, LMNT & Waking Up

00:07:41 Foundational Tools & Practices for a Healthy Immune System  

00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System  

00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals)  

00:21:06 The Adaptive Immune System: Antibodies  

00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing  

00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods  

00:34:20 Some Interleukins Are Anti-Inflammatory  

00:34:56 Sickness Behavior  

00:39:08 Some People Seek Care When Sick, Others Want to be Alone  

00:42:00 Sickness Behavior & Depression: Cytokines  

00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido  

00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness  

00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State  

00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP  

01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast  

01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline  

01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity  

01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine  

01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick  

01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure  

01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis  

01:46:09 Histamines, Mast Cells  

01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing  

01:53:40 Mechanistic Science & Ancient Practices  

01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7029 no Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Dr. Samer Hattar https://www.hubermanlab.com/episode/dr-samer-hattar-timing-light-food-exercise-for-better-sleep-energy-mood In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Samer Hattar, Ph.D.   00:02:33 Sponsors: AG1, LMNT & Waking Up 00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”   00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin   00:18:55 What Blind People See   00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness   00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps   00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed   00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test   00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”   00:44:55 Evening Sunlight; Blueblocker Warning   00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness   00:53:58 Screens at Night   00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning   01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules   01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus   01:07:19 Why Do We Sleep?   01:08:17 Effects of Light on Appetite; Regular Light & Meal Times   01:18:08 Samer’s Experience with Adjusting Meal Timing   01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition   01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor   01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms   01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited   01:37:50 How Samer Got into the Study of Light   01:39:33 Clock Gene mRNAs & More Accurate Biomarkers   01:41:08 Light as Medicine   01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)   01:43:35 How to Beat Jet Lag: Light, Temperature, Eating   01:50:44 Vigor: The Consequence of Proper Timing   01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap   01:54:10 Melatonin, Pineal Calcification   01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction   01:59:08 Daylight Savings: Much Worse Than It Might Seem   02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder   02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity   02:10:52 Synthesizing This Information, Samer on Twitter, Instagram   02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Oct 2021 08:00:00 -0000 Timing Your Light, Food, & Exercise for Optimal Sleep, Energy & Mood | Dr. Samer Hattar full 43 Scicomm Media In this episode, I host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to... In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Samer Hattar, Ph.D.   00:02:33 Sponsors: AG1, LMNT & Waking Up 00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”   00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin   00:18:55 What Blind People See   00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness   00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps   00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed   00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test   00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”   00:44:55 Evening Sunlight; Blueblocker Warning   00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness   00:53:58 Screens at Night   00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning   01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules   01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus   01:07:19 Why Do We Sleep?   01:08:17 Effects of Light on Appetite; Regular Light & Meal Times   01:18:08 Samer’s Experience with Adjusting Meal Timing   01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition   01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor   01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms   01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited   01:37:50 How Samer Got into the Study of Light   01:39:33 Clock Gene mRNAs & More Accurate Biomarkers   01:41:08 Light as Medicine   01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)   01:43:35 How to Beat Jet Lag: Light, Temperature, Eating   01:50:44 Vigor: The Consequence of Proper Timing   01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap   01:54:10 Melatonin, Pineal Calcification   01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction   01:59:08 Daylight Savings: Much Worse Than It Might Seem   02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder   02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity   02:10:52 Synthesizing This Information, Samer on Twitter, Instagram   02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Dr. Samer Hattar, Ph.D.  

00:02:33 Sponsors: AG1, LMNT & Waking Up

00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment”  

00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin  

00:18:55 What Blind People See  

00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness  

00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps  

00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed  

00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test  

00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger”  

00:44:55 Evening Sunlight; Blueblocker Warning  

00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness  

00:53:58 Screens at Night  

00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning  

01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules  

01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus  

01:07:19 Why Do We Sleep?  

01:08:17 Effects of Light on Appetite; Regular Light & Meal Times  

01:18:08 Samer’s Experience with Adjusting Meal Timing  

01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition  

01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor  

01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms  

01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited  

01:37:50 How Samer Got into the Study of Light  

01:39:33 Clock Gene mRNAs & More Accurate Biomarkers  

01:41:08 Light as Medicine  

01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder)  

01:43:35 How to Beat Jet Lag: Light, Temperature, Eating  

01:50:44 Vigor: The Consequence of Proper Timing  

01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap  

01:54:10 Melatonin, Pineal Calcification  

01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction  

01:59:08 Daylight Savings: Much Worse Than It Might Seem  

02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder  

02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity  

02:10:52 Synthesizing This Information, Samer on Twitter, Instagram  

02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7971 no Nutrients for Brain Health & Performance https://www.hubermanlab.com/episode/nutrients-for-brain-health-and-performance This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Food & Brain Function Introduction   00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting   00:04:36 Sponsors: AG1, LMNT & Waking Up 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online   00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health   00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)   00:20:35 Phosphatidylserine (Tool 2: 300mg/day)   00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)   00:28:26 Hydration & Electrolytes (Tool 4)   00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)   00:32:22 Creatine for Cognition (Tool 5: 5g/day)   00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)   00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation   00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs   00:55:25 Taste is 100% In Your Head   00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)   01:06:14 Capsule Probiotics, Brain Fog   01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism   01:12:11 Hard-Wiring & Soft-Wiring   01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context   01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)   01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)   01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars   01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)   01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Oct 2021 08:00:00 -0000 Nutrients for Brain Health & Performance full 42 Scicomm Media This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the... This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Food & Brain Function Introduction   00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting   00:04:36 Sponsors: AG1, LMNT & Waking Up 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online   00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health   00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)   00:20:35 Phosphatidylserine (Tool 2: 300mg/day)   00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)   00:28:26 Hydration & Electrolytes (Tool 4)   00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)   00:32:22 Creatine for Cognition (Tool 5: 5g/day)   00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)   00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation   00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs   00:55:25 Taste is 100% In Your Head   00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)   01:06:14 Capsule Probiotics, Brain Fog   01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism   01:12:11 Hard-Wiring & Soft-Wiring   01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context   01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)   01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)   01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars   01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)   01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Food & Brain Function Introduction  

00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting  

00:04:36 Sponsors: AG1, LMNT & Waking Up

00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online  

00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health  

00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day)  

00:20:35 Phosphatidylserine (Tool 2: 300mg/day)  

00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold)  

00:28:26 Hydration & Electrolytes (Tool 4)  

00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week)  

00:32:22 Creatine for Cognition (Tool 5: 5g/day)  

00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries)  

00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation  

00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs  

00:55:25 Taste is 100% In Your Head  

00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods)  

01:06:14 Capsule Probiotics, Brain Fog  

01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism  

01:12:11 Hard-Wiring & Soft-Wiring  

01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context  

01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods)  

01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences)  

01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars  

01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption)  

01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5863 no Effects of Fasting & Time Restricted Eating on Fat Loss & Health https://www.hubermanlab.com/episode/effects-of-fasting-and-time-restricted-eating-on-fat-loss-and-health This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans   00:06:18 Sponsors: AG1, LMNT & Waking Up 00:09:42 Neuroplasticity Protocols & Online Lecture   00:11:20 Feeding, Fasting, Performance   00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets   00:19:48 Feeding-Induced Health Conditions   00:25:33 Time Restricted Eating: When We Eat Is Vital   00:29:45 The Eight Hour Feeding Window   00:31:26 Feeding Deep Into the Night Is Bad (In Humans)   00:36:33 Liver Health   00:39:45 Time Restricted Feeding Protocol: Rules   00:41:35 When to Start & Stop Eating   00:45:38 Gastric Clearance, Linking Fasting to Sleep   00:52:35 Effects of Specific Categories of Food   00:55:40 Precision In Fasting: Protocol Build   00:59:30 4-6 Hour Feeding Windows   01:03:08 Protein Consumption & Timing for Muscle   01:08:13 How to Shift Your Eating Window   01:13:20 Glucose Clearing, Exercise & Compounds   01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways   01:27:40 Gut Health: Fasting, Clock Genes and Microbiota   01:29:15 Non-Alcoholic Fatty Liver   01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol   01:38:40 Fertility   01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting   01:43:20 Eating Every-Other-Day   01:45:29 Adherence   01:47:15 Mental Focus & Clarity   01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase   01:53:15 What Breaks a Fast? Rules & Context   01:58:50 Artificial Sweeteners, Plant-Based Sweeteners   02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt   02:06:42 My Circadian Clock, Zero-App   02:08:20 Odd (But Common) Questions   02:09:23 Effects of Sauna & Dehydration on Blood Glucose   02:11:12 The Ideal Fasting Protocol   02:24:00 More Resources, Ways to Support Us, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Oct 2021 08:00:00 -0000 Effects of Fasting & Time Restricted Eating on Fat Loss & Health full 41 Scicomm Media This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically,... This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans   00:06:18 Sponsors: AG1, LMNT & Waking Up 00:09:42 Neuroplasticity Protocols & Online Lecture   00:11:20 Feeding, Fasting, Performance   00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets   00:19:48 Feeding-Induced Health Conditions   00:25:33 Time Restricted Eating: When We Eat Is Vital   00:29:45 The Eight Hour Feeding Window   00:31:26 Feeding Deep Into the Night Is Bad (In Humans)   00:36:33 Liver Health   00:39:45 Time Restricted Feeding Protocol: Rules   00:41:35 When to Start & Stop Eating   00:45:38 Gastric Clearance, Linking Fasting to Sleep   00:52:35 Effects of Specific Categories of Food   00:55:40 Precision In Fasting: Protocol Build   00:59:30 4-6 Hour Feeding Windows   01:03:08 Protein Consumption & Timing for Muscle   01:08:13 How to Shift Your Eating Window   01:13:20 Glucose Clearing, Exercise & Compounds   01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways   01:27:40 Gut Health: Fasting, Clock Genes and Microbiota   01:29:15 Non-Alcoholic Fatty Liver   01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol   01:38:40 Fertility   01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting   01:43:20 Eating Every-Other-Day   01:45:29 Adherence   01:47:15 Mental Focus & Clarity   01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase   01:53:15 What Breaks a Fast? Rules & Context   01:58:50 Artificial Sweeteners, Plant-Based Sweeteners   02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt   02:06:42 My Circadian Clock, Zero-App   02:08:20 Odd (But Common) Questions   02:09:23 Effects of Sauna & Dehydration on Blood Glucose   02:11:12 The Ideal Fasting Protocol   02:24:00 More Resources, Ways to Support Us, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans  

00:06:18 Sponsors: AG1, LMNT & Waking Up

00:09:42 Neuroplasticity Protocols & Online Lecture  

00:11:20 Feeding, Fasting, Performance  

00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets  

00:19:48 Feeding-Induced Health Conditions  

00:25:33 Time Restricted Eating: When We Eat Is Vital  

00:29:45 The Eight Hour Feeding Window  

00:31:26 Feeding Deep Into the Night Is Bad (In Humans)  

00:36:33 Liver Health  

00:39:45 Time Restricted Feeding Protocol: Rules  

00:41:35 When to Start & Stop Eating  

00:45:38 Gastric Clearance, Linking Fasting to Sleep  

00:52:35 Effects of Specific Categories of Food  

00:55:40 Precision In Fasting: Protocol Build  

00:59:30 4-6 Hour Feeding Windows  

01:03:08 Protein Consumption & Timing for Muscle  

01:08:13 How to Shift Your Eating Window  

01:13:20 Glucose Clearing, Exercise & Compounds  

01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways  

01:27:40 Gut Health: Fasting, Clock Genes and Microbiota  

01:29:15 Non-Alcoholic Fatty Liver  

01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol  

01:38:40 Fertility  

01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting  

01:43:20 Eating Every-Other-Day  

01:45:29 Adherence  

01:47:15 Mental Focus & Clarity  

01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase  

01:53:15 What Breaks a Fast? Rules & Context  

01:58:50 Artificial Sweeteners, Plant-Based Sweeteners  

02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt  

02:06:42 My Circadian Clock, Zero-App  

02:08:20 Odd (But Common) Questions  

02:09:23 Effects of Sauna & Dehydration on Blood Glucose  

02:11:12 The Ideal Fasting Protocol  

02:24:00 More Resources, Ways to Support Us, Supplements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8545 no Using Temperature To Optimize Performance, Brain & Body Health | Dr. Craig Heller https://www.hubermanlab.com/episode/dr-craig-heller-using-temperature-for-performance-brain-and-body-health This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Craig Heller, Physiology & Performance   00:02:20 Sponsors: AG1, LMNT & Waking Up 00:06:45 Cold Showers, Ice Baths, Cryotherapy   00:10:45 Boundary Layers   00:11:55 Cooling Before Aerobic Activity to Enhance Performance   00:14:45 Anaerobic Activity Locally Increases Muscle Heat   00:16:45 Temperature Gates Our Energy Use   00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail   00:22:10 Cooling Off: Most Methods are Counterproductive   00:26:43 Exercise-Induced Brain Fog   00:27:45 Hyperthermia   00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face   00:38:00 Cooling Your Brain via The Upper Face; Concussion   00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms   00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling   00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling   00:51:00 Enhancing Endurance with Proper Cooling   00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling   00:58:20 How You Can Use Palmer Cooling to Enhance Performance   01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area   01:04:40 Hypothermia Story, Ideal Re-Heating Strategy   01:11:40 Paw-lmer Cooling for Dog Health & Performance   01:12:45 Warming Up, & Varying Temperature Around the Body   01:17:35 Cooling-Enhanced Performance Is Permanent   01:19:55 Anabolic Steroids versus Palmer Cooling   01:24:00 Female Athletic Performance   01:25:18 Shivering & Cold, Metabolism   01:26:55 Studies of Bears & Hibernation, Brown Fat   01:31:10 Brown Fat Distribution & Activation In Humans   01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache   01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis   01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance   01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks   01:48:44 Synthesis   01:49:30 Supporting the Podcast & Scientific Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Oct 2021 08:00:00 -0000 Using Temperature To Optimize Performance, Brain & Body Health | Dr. Craig Heller full 40 Scicomm Media This episode I am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Craig Heller, Physiology & Performance   00:02:20 Sponsors: AG1, LMNT & Waking Up 00:06:45 Cold Showers, Ice Baths, Cryotherapy   00:10:45 Boundary Layers   00:11:55 Cooling Before Aerobic Activity to Enhance Performance   00:14:45 Anaerobic Activity Locally Increases Muscle Heat   00:16:45 Temperature Gates Our Energy Use   00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail   00:22:10 Cooling Off: Most Methods are Counterproductive   00:26:43 Exercise-Induced Brain Fog   00:27:45 Hyperthermia   00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face   00:38:00 Cooling Your Brain via The Upper Face; Concussion   00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms   00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling   00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling   00:51:00 Enhancing Endurance with Proper Cooling   00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling   00:58:20 How You Can Use Palmer Cooling to Enhance Performance   01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area   01:04:40 Hypothermia Story, Ideal Re-Heating Strategy   01:11:40 Paw-lmer Cooling for Dog Health & Performance   01:12:45 Warming Up, & Varying Temperature Around the Body   01:17:35 Cooling-Enhanced Performance Is Permanent   01:19:55 Anabolic Steroids versus Palmer Cooling   01:24:00 Female Athletic Performance   01:25:18 Shivering & Cold, Metabolism   01:26:55 Studies of Bears & Hibernation, Brown Fat   01:31:10 Brown Fat Distribution & Activation In Humans   01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache   01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis   01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance   01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks   01:48:44 Synthesis   01:49:30 Supporting the Podcast & Scientific Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Dr. Craig Heller, Physiology & Performance  

00:02:20 Sponsors: AG1, LMNT & Waking Up

00:06:45 Cold Showers, Ice Baths, Cryotherapy  

00:10:45 Boundary Layers  

00:11:55 Cooling Before Aerobic Activity to Enhance Performance  

00:14:45 Anaerobic Activity Locally Increases Muscle Heat  

00:16:45 Temperature Gates Our Energy Use  

00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail  

00:22:10 Cooling Off: Most Methods are Counterproductive  

00:26:43 Exercise-Induced Brain Fog  

00:27:45 Hyperthermia  

00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face  

00:38:00 Cooling Your Brain via The Upper Face; Concussion  

00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms  

00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling  

00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling  

00:51:00 Enhancing Endurance with Proper Cooling  

00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling  

00:58:20 How You Can Use Palmer Cooling to Enhance Performance  

01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area  

01:04:40 Hypothermia Story, Ideal Re-Heating Strategy  

01:11:40 Paw-lmer Cooling for Dog Health & Performance  

01:12:45 Warming Up, & Varying Temperature Around the Body  

01:17:35 Cooling-Enhanced Performance Is Permanent  

01:19:55 Anabolic Steroids versus Palmer Cooling  

01:24:00 Female Athletic Performance  

01:25:18 Shivering & Cold, Metabolism  

01:26:55 Studies of Bears & Hibernation, Brown Fat  

01:31:10 Brown Fat Distribution & Activation In Humans  

01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache  

01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis  

01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance  

01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks  

01:48:44 Synthesis  

01:49:30 Supporting the Podcast & Scientific Research  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6514 no Controlling Your Dopamine For Motivation, Focus & Satisfaction https://www.hubermanlab.com/episode/controlling-your-dopamine-for-motivation-focus-and-satisfaction This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine   00:05:04 Sponsors: AG1, LMNT & Waking Up 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators   00:09:58 What Dopamine (Really) Does   00:15:30 Two Main Neural Circuits for Dopamine   00:18:14 How Dopamine Is Released: Locally and Broadly   00:22:03 Fast and Slow Effects of Dopamine   00:25:03 Dopamine Neurons Co-Release Glutamate   00:28:00 Your Dopamine History Really Matters   00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience   00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines   00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise   00:46:46 Tool 4 Caffeine Increases Dopamine Receptors   00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”   00:56:46 Your Pleasure-Pain Balance & Defining “Pain”   01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine   01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release   01:15:28 Smart Phones: How They Alter Our Dopamine Circuits   01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention   01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection   01:24:20 Caffeine & Neurotoxicity of MDMA   01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits   01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses   01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine   01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation   01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine   01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine   01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours   01:55:36 Pornography   01:56:50 Wellbutrin & Depression & Anxiety   01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning   02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity   02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am   02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy   02:08:20 Tool 14 Huperzine A   02:10:02 Social Connections, Oxytocin & Dopamine Release   02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application   02:14:22 Zero-Cost & Other Ways To Support Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 27 Sep 2021 08:00:00 -0000 Controlling Your Dopamine For Motivation, Focus & Satisfaction full 39 Scicomm Media This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines,... This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine   00:05:04 Sponsors: AG1, LMNT & Waking Up 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators   00:09:58 What Dopamine (Really) Does   00:15:30 Two Main Neural Circuits for Dopamine   00:18:14 How Dopamine Is Released: Locally and Broadly   00:22:03 Fast and Slow Effects of Dopamine   00:25:03 Dopamine Neurons Co-Release Glutamate   00:28:00 Your Dopamine History Really Matters   00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience   00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines   00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise   00:46:46 Tool 4 Caffeine Increases Dopamine Receptors   00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”   00:56:46 Your Pleasure-Pain Balance & Defining “Pain”   01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine   01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release   01:15:28 Smart Phones: How They Alter Our Dopamine Circuits   01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention   01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection   01:24:20 Caffeine & Neurotoxicity of MDMA   01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits   01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses   01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine   01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation   01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine   01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine   01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours   01:55:36 Pornography   01:56:50 Wellbutrin & Depression & Anxiety   01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning   02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity   02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am   02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy   02:08:20 Tool 14 Huperzine A   02:10:02 Social Connections, Oxytocin & Dopamine Release   02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application   02:14:22 Zero-Cost & Other Ways To Support Podcast & Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine  

00:05:04 Sponsors: AG1, LMNT & Waking Up

00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators  

00:09:58 What Dopamine (Really) Does  

00:15:30 Two Main Neural Circuits for Dopamine  

00:18:14 How Dopamine Is Released: Locally and Broadly  

00:22:03 Fast and Slow Effects of Dopamine  

00:25:03 Dopamine Neurons Co-Release Glutamate  

00:28:00 Your Dopamine History Really Matters  

00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience  

00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines  

00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise  

00:46:46 Tool 4 Caffeine Increases Dopamine Receptors  

00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint”  

00:56:46 Your Pleasure-Pain Balance & Defining “Pain”  

01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine  

01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release  

01:15:28 Smart Phones: How They Alter Our Dopamine Circuits  

01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention  

01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection  

01:24:20 Caffeine & Neurotoxicity of MDMA  

01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits  

01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses  

01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine  

01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation  

01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine  

01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine  

01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours  

01:55:36 Pornography  

01:56:50 Wellbutrin & Depression & Anxiety  

01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning  

02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity  

02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am  

02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy  

02:08:20 Tool 14 Huperzine A  

02:10:02 Social Connections, Oxytocin & Dopamine Release  

02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application  

02:14:22 Zero-Cost & Other Ways To Support Podcast & Research  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8020 no Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson https://www.hubermanlab.com/episode/dr-matthew-johnson-psychedelic-medicine This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matthew Johnson   00:02:27 Sponsors: AG1, LMNT & Waking Up 00:06:40 ‘Psychedelics’ Defined   00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception   00:19:56 Serotonin & Dopamine   00:23:50 Ketamine & Glutamate   00:28:00 An Example Psychedelic Experiment   00:37:30 ‘Letting Go’ with Psychedelics   00:44:10 Our Mind’s Eye   00:48:00 Redefining Your Sense of Self   00:58:56 Exporting Psychedelic Learnings to Daily Life   01:04:36 Flashbacks   01:12:10 Ayahuasca, ASMR, Kundalini Breathing   01:15:54 MDMA, DMT   01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis   01:38:15 Micro-Dosing   01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials   02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation   02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury   02:27:45 Shifting Trends in Psychedelic Research, Academic Culture   02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork   02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 20 Sep 2021 08:00:00 -0000 Psychedelics for Treating Mental Disorders | Dr. Matthew Johnson full 38 Scicomm Media This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA,... This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matthew Johnson   00:02:27 Sponsors: AG1, LMNT & Waking Up 00:06:40 ‘Psychedelics’ Defined   00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception   00:19:56 Serotonin & Dopamine   00:23:50 Ketamine & Glutamate   00:28:00 An Example Psychedelic Experiment   00:37:30 ‘Letting Go’ with Psychedelics   00:44:10 Our Mind’s Eye   00:48:00 Redefining Your Sense of Self   00:58:56 Exporting Psychedelic Learnings to Daily Life   01:04:36 Flashbacks   01:12:10 Ayahuasca, ASMR, Kundalini Breathing   01:15:54 MDMA, DMT   01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis   01:38:15 Micro-Dosing   01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials   02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation   02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury   02:27:45 Shifting Trends in Psychedelic Research, Academic Culture   02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork   02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Dr. Matthew Johnson  

00:02:27 Sponsors: AG1, LMNT & Waking Up

00:06:40 ‘Psychedelics’ Defined  

00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception  

00:19:56 Serotonin & Dopamine  

00:23:50 Ketamine & Glutamate  

00:28:00 An Example Psychedelic Experiment  

00:37:30 ‘Letting Go’ with Psychedelics  

00:44:10 Our Mind’s Eye  

00:48:00 Redefining Your Sense of Self  

00:58:56 Exporting Psychedelic Learnings to Daily Life  

01:04:36 Flashbacks  

01:12:10 Ayahuasca, ASMR, Kundalini Breathing  

01:15:54 MDMA, DMT  

01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis  

01:38:15 Micro-Dosing  

01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials  

02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation  

02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury  

02:27:45 Shifting Trends in Psychedelic Research, Academic Culture  

02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork  

02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10159 no ADHD & How Anyone Can Improve Their Focus https://www.hubermanlab.com/episode/adhd-and-how-anyone-can-improve-their-focus In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Note About Diagnosis   00:03:44 Sponsors: AG1, LMNT & Waking Up 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults   00:13:00 Attention & Focus, Impulse Control   00:14:57 Hyper-focus   00:16:45 Time Perception   00:18:25 The Pile System   00:20:00 Working Memory   00:24:10 Hyper-Focus & Dopamine   00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks   00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse   00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil   00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine   00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus   00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study   00:56:35 Elimination Diets & Allergies In ADHD   01:04:46 Omega-3 Fatty Acids: EPAs & DHAs   01:07:00 Modulation vs Mediation of Biological Processes   01:10:50 Attentional Blinks   01:16:56 Open Monitoring & 17-Minute Focus Enhancement   01:22:50 Blinking, Dopamine & Time Perception; & Focus Training   01:30:10 Reverberatory Neural & Physical Activity   01:33:40 Adderall, Ritalin & Blink Frequency   01:35:00 Cannabis   01:37:30 Interoceptive Awareness   01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers   01:48:05 DHA Fatty Acids, Phosphatidylserine   01:50:54 Ginko Biloba   01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin   01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC   01:59:04 L-Tyrosine, (PEA) Phenylethylamine   02:01:23 Racetams, Noopept   02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology   02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids   02:14:30 Synthesis/Summary   02:16:10 Support for Podcast & Research, Supplement Resources   Disclaimer & Dislcosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 13 Sep 2021 08:00:00 -0000 ADHD & How Anyone Can Improve Their Focus full 37 Scicomm Media In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I... In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Note About Diagnosis   00:03:44 Sponsors: AG1, LMNT & Waking Up 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults   00:13:00 Attention & Focus, Impulse Control   00:14:57 Hyper-focus   00:16:45 Time Perception   00:18:25 The Pile System   00:20:00 Working Memory   00:24:10 Hyper-Focus & Dopamine   00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks   00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse   00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil   00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine   00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus   00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study   00:56:35 Elimination Diets & Allergies In ADHD   01:04:46 Omega-3 Fatty Acids: EPAs & DHAs   01:07:00 Modulation vs Mediation of Biological Processes   01:10:50 Attentional Blinks   01:16:56 Open Monitoring & 17-Minute Focus Enhancement   01:22:50 Blinking, Dopamine & Time Perception; & Focus Training   01:30:10 Reverberatory Neural & Physical Activity   01:33:40 Adderall, Ritalin & Blink Frequency   01:35:00 Cannabis   01:37:30 Interoceptive Awareness   01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers   01:48:05 DHA Fatty Acids, Phosphatidylserine   01:50:54 Ginko Biloba   01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin   01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC   01:59:04 L-Tyrosine, (PEA) Phenylethylamine   02:01:23 Racetams, Noopept   02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology   02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids   02:14:30 Synthesis/Summary   02:16:10 Support for Podcast & Research, Supplement Resources   Disclaimer & Dislcosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.

I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).

The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction & Note About Diagnosis  

00:03:44 Sponsors: AG1, LMNT & Waking Up

00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults  

00:13:00 Attention & Focus, Impulse Control  

00:14:57 Hyper-focus  

00:16:45 Time Perception  

00:18:25 The Pile System  

00:20:00 Working Memory  

00:24:10 Hyper-Focus & Dopamine  

00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks  

00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse  

00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil  

00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine  

00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus  

00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study  

00:56:35 Elimination Diets & Allergies In ADHD  

01:04:46 Omega-3 Fatty Acids: EPAs & DHAs  

01:07:00 Modulation vs Mediation of Biological Processes  

01:10:50 Attentional Blinks  

01:16:56 Open Monitoring & 17-Minute Focus Enhancement  

01:22:50 Blinking, Dopamine & Time Perception; & Focus Training  

01:30:10 Reverberatory Neural & Physical Activity  

01:33:40 Adderall, Ritalin & Blink Frequency  

01:35:00 Cannabis  

01:37:30 Interoceptive Awareness  

01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers  

01:48:05 DHA Fatty Acids, Phosphatidylserine  

01:50:54 Ginko Biloba  

01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin  

01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC  

01:59:04 L-Tyrosine, (PEA) Phenylethylamine  

02:01:23 Racetams, Noopept  

02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology  

02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids  

02:14:30 Synthesis/Summary  

02:16:10 Support for Podcast & Research, Supplement Resources  

Disclaimer & Dislcosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8107 no Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging https://www.hubermanlab.com/episode/healthy-eating-and-eating-disorders-anorexia-bulimia-binging In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Fasting, & Defining Healthy Eating   00:08:55 Morning Protein Is Important   00:22:21 Sponsors: AG1, LMNT & Waking Up 00:26:29 Defining & Diagnosing Eating Disorders   00:29:00 Anorexia Nervosa (Overview & Myths)   00:33:44 Bulimia (Overview & Myths)   00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica   00:39:44 What is Hunger? What is Satiety?   00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating   00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity   00:50:30 Why We Overeat   00:55:30 Homeostasis & Reward Systems/Decisions   00:59:58 Anorexia   01:04:28 The Cholesterol Paradox   01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia   01:09:44 Chemical Imbalances, Serotonergic Treatments   01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content   01:18:28 Brain Areas for Reward Based Decision Making vs. Habits   01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation   01:28:30 How Do You Break a Habit?   01:33:23 Family Based Models, Cognitive Behavioral Therapy   01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine   01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT   01:43:23 Distorted Self Image in Anorexia   01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone   01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin   01:58:00 Direct Brain Stimulation: Nucleus Accumbens   02:04:28 Anorexia/Reward vs. Bulimia/Binging   02:05:45 Healthy Eating Revisited   02:10:55 Synthesis, Body Dysmorphias   02:14:15 Support: Podcast, & Research Studies   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 06 Sep 2021 08:00:00 -0000 Healthy Eating & Eating Disorders - Anorexia, Bulimia, Binging full 36 Scicomm Media In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Fasting, & Defining Healthy Eating   00:08:55 Morning Protein Is Important   00:22:21 Sponsors: AG1, LMNT & Waking Up 00:26:29 Defining & Diagnosing Eating Disorders   00:29:00 Anorexia Nervosa (Overview & Myths)   00:33:44 Bulimia (Overview & Myths)   00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica   00:39:44 What is Hunger? What is Satiety?   00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating   00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity   00:50:30 Why We Overeat   00:55:30 Homeostasis & Reward Systems/Decisions   00:59:58 Anorexia   01:04:28 The Cholesterol Paradox   01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia   01:09:44 Chemical Imbalances, Serotonergic Treatments   01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content   01:18:28 Brain Areas for Reward Based Decision Making vs. Habits   01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation   01:28:30 How Do You Break a Habit?   01:33:23 Family Based Models, Cognitive Behavioral Therapy   01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine   01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT   01:43:23 Distorted Self Image in Anorexia   01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone   01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin   01:58:00 Direct Brain Stimulation: Nucleus Accumbens   02:04:28 Anorexia/Reward vs. Bulimia/Binging   02:05:45 Healthy Eating Revisited   02:10:55 Synthesis, Body Dysmorphias   02:14:15 Support: Podcast, & Research Studies   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Fasting, & Defining Healthy Eating  

00:08:55 Morning Protein Is Important  

00:22:21 Sponsors: AG1, LMNT & Waking Up

00:26:29 Defining & Diagnosing Eating Disorders  

00:29:00 Anorexia Nervosa (Overview & Myths)  

00:33:44 Bulimia (Overview & Myths)  

00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica  

00:39:44 What is Hunger? What is Satiety?  

00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating  

00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity  

00:50:30 Why We Overeat  

00:55:30 Homeostasis & Reward Systems/Decisions  

00:59:58 Anorexia  

01:04:28 The Cholesterol Paradox  

01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia  

01:09:44 Chemical Imbalances, Serotonergic Treatments  

01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content  

01:18:28 Brain Areas for Reward Based Decision Making vs. Habits  

01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation  

01:28:30 How Do You Break a Habit?  

01:33:23 Family Based Models, Cognitive Behavioral Therapy  

01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine  

01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT  

01:43:23 Distorted Self Image in Anorexia  

01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone  

01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin  

01:58:00 Direct Brain Stimulation: Nucleus Accumbens  

02:04:28 Anorexia/Reward vs. Bulimia/Binging  

02:05:45 Healthy Eating Revisited  

02:10:55 Synthesis, Body Dysmorphias  

02:14:15 Support: Podcast, & Research Studies  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 8004 no Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky https://www.hubermanlab.com/episode/dr-robert-sapolsky-science-of-stress-testosterone-and-free-will In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Dr. Robert Sapolsky   00:02:25 Sponsors: AG1, LMNT & Waking Up 00:06:30 Stress: Short & Long-Term, Good & Bad   00:09:11 Valence & Amygdala   00:11:00 Testosterone: Common Myths vs. Actual Truths   00:15:15 Behaviors that Affect Testosterone   00:17:20 Mindsets & Contexts that Affect Testosterone   00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels   00:22:30 Aggression: Male-Female, Female-Male, & Female-Female   00:24:05 Testosterone: The Challenge Hypothesis   00:29:20 How Dopamine Impacts Testosterone & Motivation   00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY   00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?   00:42:15 Stress Mitigation & Our Sense of Control   00:51:35 How Best to Buffer Stress   00:57:04 Power of Perception, Choice & Individual Differences   01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy   01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking   01:13:17 Do We Have Free Will?   01:20:50 How to Apply Knowledge & Learning   01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”   01:28:27 Reflections, Support of Podcast, & Supporting Stress Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 30 Aug 2021 08:00:00 -0000 Science of Stress, Testosterone & Free Will | Dr. Robert Sapolsky full 35 Scicomm Media In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental,... In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Dr. Robert Sapolsky   00:02:25 Sponsors: AG1, LMNT & Waking Up 00:06:30 Stress: Short & Long-Term, Good & Bad   00:09:11 Valence & Amygdala   00:11:00 Testosterone: Common Myths vs. Actual Truths   00:15:15 Behaviors that Affect Testosterone   00:17:20 Mindsets & Contexts that Affect Testosterone   00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels   00:22:30 Aggression: Male-Female, Female-Male, & Female-Female   00:24:05 Testosterone: The Challenge Hypothesis   00:29:20 How Dopamine Impacts Testosterone & Motivation   00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY   00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?   00:42:15 Stress Mitigation & Our Sense of Control   00:51:35 How Best to Buffer Stress   00:57:04 Power of Perception, Choice & Individual Differences   01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy   01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking   01:13:17 Do We Have Free Will?   01:20:50 How to Apply Knowledge & Learning   01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”   01:28:27 Reflections, Support of Podcast, & Supporting Stress Research   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Dr. Robert Sapolsky  

00:02:25 Sponsors: AG1, LMNT & Waking Up

00:06:30 Stress: Short & Long-Term, Good & Bad  

00:09:11 Valence & Amygdala  

00:11:00 Testosterone: Common Myths vs. Actual Truths  

00:15:15 Behaviors that Affect Testosterone  

00:17:20 Mindsets & Contexts that Affect Testosterone  

00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels  

00:22:30 Aggression: Male-Female, Female-Male, & Female-Female  

00:24:05 Testosterone: The Challenge Hypothesis  

00:29:20 How Dopamine Impacts Testosterone & Motivation  

00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY  

00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping?  

00:42:15 Stress Mitigation & Our Sense of Control  

00:51:35 How Best to Buffer Stress  

00:57:04 Power of Perception, Choice & Individual Differences  

01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy  

01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking  

01:13:17 Do We Have Free Will?  

01:20:50 How to Apply Knowledge & Learning  

01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will”  

01:28:27 Reflections, Support of Podcast, & Supporting Stress Research  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5303 no Understanding & Conquering Depression https://www.hubermanlab.com/episode/understanding-and-conquering-depression This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)   00:07:25 Sponsors: AG1, LMNT & Waking Up 00:11:15 Major Depression   00:18:40 “Anti-Self” Confabulation   00:21:42 Autonomic (Vegetative) Symptoms of Depression   00:26:58 Norepinephrine, Dopamine & Serotonin   00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors   00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions   00:39:33 Physical & Emotional Pain are Linked: Substance P   00:41:50 Hormones & Depression: Thyroid & Cortisol   00:46:50 Genetic Susceptibility to Depression: Impact of Stress   00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills   00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2)   00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.   00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*   01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid   01:05:25 Protocol 4: How Exercise Offsets Depression   01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors*   01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function   01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*   01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)   01:54:50 Summary of Protocols Covered   02:00:10 Support & Additional Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 23 Aug 2021 08:00:00 -0000 Understanding & Conquering Depression full 34 Scicomm Media This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are... This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)   00:07:25 Sponsors: AG1, LMNT & Waking Up 00:11:15 Major Depression   00:18:40 “Anti-Self” Confabulation   00:21:42 Autonomic (Vegetative) Symptoms of Depression   00:26:58 Norepinephrine, Dopamine & Serotonin   00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors   00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions   00:39:33 Physical & Emotional Pain are Linked: Substance P   00:41:50 Hormones & Depression: Thyroid & Cortisol   00:46:50 Genetic Susceptibility to Depression: Impact of Stress   00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills   00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2)   00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.   00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*   01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid   01:05:25 Protocol 4: How Exercise Offsets Depression   01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors*   01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function   01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*   01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)   01:54:50 Summary of Protocols Covered   02:00:10 Support & Additional Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1)  

00:07:25 Sponsors: AG1, LMNT & Waking Up

00:11:15 Major Depression  

00:18:40 “Anti-Self” Confabulation  

00:21:42 Autonomic (Vegetative) Symptoms of Depression  

00:26:58 Norepinephrine, Dopamine & Serotonin  

00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors  

00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions  

00:39:33 Physical & Emotional Pain are Linked: Substance P  

00:41:50 Hormones & Depression: Thyroid & Cortisol  

00:46:50 Genetic Susceptibility to Depression: Impact of Stress  

00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills  

00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2)  

00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc.  

00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)*  

01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid  

01:05:25 Protocol 4: How Exercise Offsets Depression  

01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors*  

01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function  

01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin*  

01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid)  

01:54:50 Summary of Protocols Covered  

02:00:10 Support & Additional Resources  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7174 no Understanding & Treating Addiction | Dr. Anna Lembke https://www.hubermanlab.com/episode/dr-anna-lembke-understanding-and-treating-addiction This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation. We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain. This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Anna Lembke, Addiction Expert   00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up   00:07:00 Dopamine, Happiness & Impulsivity   00:15:56 What Is Pleasure?   00:18:20 Addiction, Boredom & Passion for Life   00:24:00 Pain-Pleasure Balance Controls Addiction   00:29:10 Dopamine Deficits, Anhedonia   00:30:47 Are All Addictions the Same?   00:35:38 Boredom & Anxiety Lead to Creativity   00:40:35 Finding Your Passion Starts with Boredom & Action Steps   00:50:05 How to Break an Addiction   00:55:25 Relapse, Craving & Triggers   01:07:40 Can People Get Addicted To “Sobriety”?   01:11:45 Are We All Wired for Addiction?   01:15:57 Bizarre Addiction   01:18:14 Recovered Addicts Are Heroes   01:20:10 Lying, Truth Telling, Guilt & Shame   01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA   01:40:20 Social Media Addiction   01:51:25 Narcissism   01:53:30 Goal Seeking, Success & Surprise   01:58:10 Reciprocity   02:01:15 Closing Comments, Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 16 Aug 2021 08:00:00 -0000 Understanding & Treating Addiction | Dr. Anna Lembke full 33 Scicomm Media This episode I interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex,... This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation. We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain. This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Anna Lembke, Addiction Expert   00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up   00:07:00 Dopamine, Happiness & Impulsivity   00:15:56 What Is Pleasure?   00:18:20 Addiction, Boredom & Passion for Life   00:24:00 Pain-Pleasure Balance Controls Addiction   00:29:10 Dopamine Deficits, Anhedonia   00:30:47 Are All Addictions the Same?   00:35:38 Boredom & Anxiety Lead to Creativity   00:40:35 Finding Your Passion Starts with Boredom & Action Steps   00:50:05 How to Break an Addiction   00:55:25 Relapse, Craving & Triggers   01:07:40 Can People Get Addicted To “Sobriety”?   01:11:45 Are We All Wired for Addiction?   01:15:57 Bizarre Addiction   01:18:14 Recovered Addicts Are Heroes   01:20:10 Lying, Truth Telling, Guilt & Shame   01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA   01:40:20 Social Media Addiction   01:51:25 Narcissism   01:53:30 Goal Seeking, Success & Surprise   01:58:10 Reciprocity   02:01:15 Closing Comments, Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I interview Dr. Anna Lembke, M.D., Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation.

We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Dr. Anna Lembke, Addiction Expert  

00:02:42 Disclaimer & Sponsors: AG1, LMNT & Waking Up  

00:07:00 Dopamine, Happiness & Impulsivity  

00:15:56 What Is Pleasure?  

00:18:20 Addiction, Boredom & Passion for Life  

00:24:00 Pain-Pleasure Balance Controls Addiction  

00:29:10 Dopamine Deficits, Anhedonia  

00:30:47 Are All Addictions the Same?  

00:35:38 Boredom & Anxiety Lead to Creativity  

00:40:35 Finding Your Passion Starts with Boredom & Action Steps  

00:50:05 How to Break an Addiction  

00:55:25 Relapse, Craving & Triggers  

01:07:40 Can People Get Addicted To “Sobriety”?  

01:11:45 Are We All Wired for Addiction?  

01:15:57 Bizarre Addiction  

01:18:14 Recovered Addicts Are Heroes  

01:20:10 Lying, Truth Telling, Guilt & Shame  

01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA  

01:40:20 Social Media Addiction  

01:51:25 Narcissism  

01:53:30 Goal Seeking, Success & Surprise  

01:58:10 Reciprocity  

02:01:15 Closing Comments, Resources  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7193 no How to Control Your Sense of Pain & Pleasure https://www.hubermanlab.com/episode/how-to-control-your-sense-of-pain-and-pleasure This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described. Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Skin, Pain, Pleasure   00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)   00:07:29 Sponsors: AG1, LMNT & Waking Up 00:12:04 Pleasure & Pain, & Skin Sensors   00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals   00:22:16 Two-Point Discrimination, Dermatomes   00:28:11 Thoughts & Genes That Make Physical Pain Worse   00:33:45 Expectations, Anxiety, & Pain Threshold   00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water   00:45:22 Protocol 3: Heat Is Absolute   00:48:10 Injury & Pain   00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision   00:58:08 Sensing Disparate Body Parts As Merged   01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”   01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine   01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate   01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation   01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)   01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”   01:37:53 Redheads & Pain Thresholds, Endogenous Opioids   01:44:02 Protocol 8: Love & Pain, Dopamine   01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin   01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)   01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines   01:59:40 Pleasure-Pain Balance   02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time   02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG   02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity”   02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 09 Aug 2021 08:00:00 -0000 How to Control Your Sense of Pain & Pleasure full 32 Scicomm Media This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure,... This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described. Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Skin, Pain, Pleasure   00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)   00:07:29 Sponsors: AG1, LMNT & Waking Up 00:12:04 Pleasure & Pain, & Skin Sensors   00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals   00:22:16 Two-Point Discrimination, Dermatomes   00:28:11 Thoughts & Genes That Make Physical Pain Worse   00:33:45 Expectations, Anxiety, & Pain Threshold   00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water   00:45:22 Protocol 3: Heat Is Absolute   00:48:10 Injury & Pain   00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision   00:58:08 Sensing Disparate Body Parts As Merged   01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”   01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine   01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate   01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation   01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)   01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”   01:37:53 Redheads & Pain Thresholds, Endogenous Opioids   01:44:02 Protocol 8: Love & Pain, Dopamine   01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin   01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)   01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines   01:59:40 Pleasure-Pain Balance   02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time   02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG   02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity”   02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.

Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Skin, Pain, Pleasure  

00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure)  

00:07:29 Sponsors: AG1, LMNT & Waking Up

00:12:04 Pleasure & Pain, & Skin Sensors  

00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals  

00:22:16 Two-Point Discrimination, Dermatomes  

00:28:11 Thoughts & Genes That Make Physical Pain Worse  

00:33:45 Expectations, Anxiety, & Pain Threshold  

00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water  

00:45:22 Protocol 3: Heat Is Absolute  

00:48:10 Injury & Pain  

00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision  

00:58:08 Sensing Disparate Body Parts As Merged  

01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics”  

01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine  

01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate  

01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation  

01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com)  

01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)”  

01:37:53 Redheads & Pain Thresholds, Endogenous Opioids  

01:44:02 Protocol 8: Love & Pain, Dopamine  

01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin  

01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine)  

01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines  

01:59:40 Pleasure-Pain Balance  

02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time  

02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG  

02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity”  

02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, Support  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7972 no The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker https://www.hubermanlab.com/episode/dr-matthew-walker-the-science-and-practice-of-perfecting-your-sleep In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matt Walker   00:02:16 Sponsors: AG1, LMNT & Waking Up 00:06:00 What Is Sleep?   00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'   00:16:15 Slow Wave Sleep aka 'Deep Sleep'   00:24:00 Compensating For Lost Sleep   00:32:20 Waking in the Middle Of The Night   00:39:48 Uberman (Not Huberman!) Sleep Schedule   00:42:48 Viewing Morning Sunlight   00:49:20 Caffeine   01:07:54 Alcohol   01:14:30 Growth Hormone & Testosterone   01:16:14 Emotions, Mental Health & Longevity   01:20:40 Books vs. Podcasts   01:21:20 Lunchtime Alcohol   01:25:00 Marijuana/CBD   01:36:00 Melatonin   01:54:14 Magnesium   01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin   02:15:00 Tryptophan & Serotonin   02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)   02:28:23 Is It Possible To Get Too Much Sleep?   02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships   02:47:30 Unconventional Yet Powerful Sleep Tips   02:59:10 Connecting to & Learning More from Dr. Walker   03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 02 Aug 2021 08:00:00 -0000 The Science & Practice of Perfecting Your Sleep | Dr. Matt Walker full 31 Scicomm Media In this episode, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling... In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matt Walker   00:02:16 Sponsors: AG1, LMNT & Waking Up 00:06:00 What Is Sleep?   00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'   00:16:15 Slow Wave Sleep aka 'Deep Sleep'   00:24:00 Compensating For Lost Sleep   00:32:20 Waking in the Middle Of The Night   00:39:48 Uberman (Not Huberman!) Sleep Schedule   00:42:48 Viewing Morning Sunlight   00:49:20 Caffeine   01:07:54 Alcohol   01:14:30 Growth Hormone & Testosterone   01:16:14 Emotions, Mental Health & Longevity   01:20:40 Books vs. Podcasts   01:21:20 Lunchtime Alcohol   01:25:00 Marijuana/CBD   01:36:00 Melatonin   01:54:14 Magnesium   01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin   02:15:00 Tryptophan & Serotonin   02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)   02:28:23 Is It Possible To Get Too Much Sleep?   02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships   02:47:30 Unconventional Yet Powerful Sleep Tips   02:59:10 Connecting to & Learning More from Dr. Walker   03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, my guest is Dr. Matt Walker, Ph.D., Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introducing Dr. Matt Walker  

00:02:16 Sponsors: AG1, LMNT & Waking Up

00:06:00 What Is Sleep?  

00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep'  

00:16:15 Slow Wave Sleep aka 'Deep Sleep'  

00:24:00 Compensating For Lost Sleep  

00:32:20 Waking in the Middle Of The Night  

00:39:48 Uberman (Not Huberman!) Sleep Schedule  

00:42:48 Viewing Morning Sunlight  

00:49:20 Caffeine  

01:07:54 Alcohol  

01:14:30 Growth Hormone & Testosterone  

01:16:14 Emotions, Mental Health & Longevity  

01:20:40 Books vs. Podcasts  

01:21:20 Lunchtime Alcohol  

01:25:00 Marijuana/CBD  

01:36:00 Melatonin  

01:54:14 Magnesium  

01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin  

02:15:00 Tryptophan & Serotonin  

02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR)  

02:28:23 Is It Possible To Get Too Much Sleep?  

02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships  

02:47:30 Unconventional Yet Powerful Sleep Tips  

02:59:10 Connecting to & Learning More from Dr. Walker  

03:04:42 The New Dr. Matt Walker Podcast, Reviews & Support  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 11009 no How to Optimize Your Brain-Body Function & Health https://www.hubermanlab.com/episode/how-to-optimize-your-brain-body-function-and-health This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Your Sense of Self: Interoception   00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:08:22 Main Drivers of Feelings & Performance   00:11:45 Brain-Body: A Mechanical & Chemical Dialogue   00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue   00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing   00:29:08 Sensing Lung Pressure: Piezo Receptors   00:30:54 Carbon Dioxide, From Air to Blood   00:34:02 Protocol 5: Alert While Calm   00:40:50 Baroreceptors: Hering-Breuer Reflex   00:42:47 Gut Volume & The Desire to Open Your Mouth   00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting   00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar   00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients   00:58:58 Gut Acidity (Is Good)   01:02:20 Improving Nasal Microbiome   01:04:13 Inflammation & Microbiome: Fiber vs. Fermented   01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods   01:13:10 Leaking Guts, Auto-Immune Function & Glutamine   01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin   01:18:30 Probiotics & Brain Fog   01:21:45 Nausea: Happens in Your Brain; Area Postrema   01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.   01:30:40 Fever: Triggers and Control Knobs: OVLT   01:37:00 Protocol 10: Cooling the Blood Properly   01:38:53 Sensing Feelings, Vagus Nerve, Stress   01:41:50 Mental Emotions Reflect Bodily Conditions   01:45:00 Sensing Other People’s Emotions via the Body   01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat   01:50:40 Conclusions & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Jul 2021 08:00:00 -0000 How to Optimize Your Brain-Body Function & Health full 30 Scicomm Media This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors-... This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Your Sense of Self: Interoception   00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation   00:03:45 Sponsors: AG1, LMNT & Waking Up 00:08:22 Main Drivers of Feelings & Performance   00:11:45 Brain-Body: A Mechanical & Chemical Dialogue   00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue   00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing   00:29:08 Sensing Lung Pressure: Piezo Receptors   00:30:54 Carbon Dioxide, From Air to Blood   00:34:02 Protocol 5: Alert While Calm   00:40:50 Baroreceptors: Hering-Breuer Reflex   00:42:47 Gut Volume & The Desire to Open Your Mouth   00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting   00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar   00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients   00:58:58 Gut Acidity (Is Good)   01:02:20 Improving Nasal Microbiome   01:04:13 Inflammation & Microbiome: Fiber vs. Fermented   01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods   01:13:10 Leaking Guts, Auto-Immune Function & Glutamine   01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin   01:18:30 Probiotics & Brain Fog   01:21:45 Nausea: Happens in Your Brain; Area Postrema   01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.   01:30:40 Fever: Triggers and Control Knobs: OVLT   01:37:00 Protocol 10: Cooling the Blood Properly   01:38:53 Sensing Feelings, Vagus Nerve, Stress   01:41:50 Mental Emotions Reflect Bodily Conditions   01:45:00 Sensing Other People’s Emotions via the Body   01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat   01:50:40 Conclusions & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Your Sense of Self: Interoception  

00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation  

00:03:45 Sponsors: AG1, LMNT & Waking Up

00:08:22 Main Drivers of Feelings & Performance  

00:11:45 Brain-Body: A Mechanical & Chemical Dialogue  

00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue  

00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing  

00:29:08 Sensing Lung Pressure: Piezo Receptors  

00:30:54 Carbon Dioxide, From Air to Blood  

00:34:02 Protocol 5: Alert While Calm  

00:40:50 Baroreceptors: Hering-Breuer Reflex  

00:42:47 Gut Volume & The Desire to Open Your Mouth  

00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting  

00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar  

00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients  

00:58:58 Gut Acidity (Is Good)  

01:02:20 Improving Nasal Microbiome  

01:04:13 Inflammation & Microbiome: Fiber vs. Fermented  

01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods  

01:13:10 Leaking Guts, Auto-Immune Function & Glutamine  

01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin  

01:18:30 Probiotics & Brain Fog  

01:21:45 Nausea: Happens in Your Brain; Area Postrema  

01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc.  

01:30:40 Fever: Triggers and Control Knobs: OVLT  

01:37:00 Protocol 10: Cooling the Blood Properly  

01:38:53 Sensing Feelings, Vagus Nerve, Stress  

01:41:50 Mental Emotions Reflect Bodily Conditions  

01:45:00 Sensing Other People’s Emotions via the Body  

01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat  

01:50:40 Conclusions & Resources  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6562 no Machines, Creativity & Love | Dr. Lex Fridman https://www.hubermanlab.com/episode/dr-lex-fridman-machines-creativity-and-love Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Lex Fridman   00:02:29 Sponsors: AG1, LMNT & Waking Up   00:07:35 What is Artificial Intelligence?   00:26:46 Machine & Human Learning   00:32:21 Curiosity   00:36:55 Story Telling Robots   00:40:48 What Defines a Robot?   00:44:30 Magic & Surprise   00:47:37 How Robots Change Us   00:49:35 Relationships Defined   01:02:29 Lex’s Dream for Humanity   01:11:33 Improving Social Media   01:16:57 Challenges of Creativity   01:21:49 Suits & Dresses   01:22:22 Loneliness   01:30:09 Empathy   01:35:12 Power Dynamics In Relationships   01:39:11 Robot Rights   01:40:20 Dogs: Homer & Costello   01:52:41 Friendship   01:59:47 Russians & Suffering   02:05:38 Public vs. Private Life   02:14:04 How To Treat a Robot   02:17:12 The Value of Friendship   02:20:33 Martial Arts   02:31:34 Body-Mind Interactions   02:33:22 Romantic Love   02:42:51 The Lex Fridman Podcast   02:55:54 The Hedgehog   03:01:17 Concluding Statements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Jul 2021 08:00:00 -0000 Machines, Creativity & Love | Dr. Lex Fridman full 29 Scicomm Media Dr. Lex Fridman PhD, is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds... Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Lex Fridman   00:02:29 Sponsors: AG1, LMNT & Waking Up   00:07:35 What is Artificial Intelligence?   00:26:46 Machine & Human Learning   00:32:21 Curiosity   00:36:55 Story Telling Robots   00:40:48 What Defines a Robot?   00:44:30 Magic & Surprise   00:47:37 How Robots Change Us   00:49:35 Relationships Defined   01:02:29 Lex’s Dream for Humanity   01:11:33 Improving Social Media   01:16:57 Challenges of Creativity   01:21:49 Suits & Dresses   01:22:22 Loneliness   01:30:09 Empathy   01:35:12 Power Dynamics In Relationships   01:39:11 Robot Rights   01:40:20 Dogs: Homer & Costello   01:52:41 Friendship   01:59:47 Russians & Suffering   02:05:38 Public vs. Private Life   02:14:04 How To Treat a Robot   02:17:12 The Value of Friendship   02:20:33 Martial Arts   02:31:34 Body-Mind Interactions   02:33:22 Romantic Love   02:42:51 The Lex Fridman Podcast   02:55:54 The Hedgehog   03:01:17 Concluding Statements   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Lex Fridman Ph.D., is a scientist at MIT (Massachusetts Institute of Technology), working on robotics, artificial intelligence, autonomous vehicles and human-robot interactions. He is also the host of the Lex Fridman Podcast where he holds conversations with academics, entrepreneurs, athletes and creatives. Here we discuss humans, robots, and the capacity they hold for friendship and love. Dr. Fridman also shares with us his unique dream for a world where robots guide humans to be the best versions of themselves, and his efforts to make that dream a reality. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Lex Fridman  

00:02:29 Sponsors: AG1, LMNT & Waking Up  

00:07:35 What is Artificial Intelligence?  

00:26:46 Machine & Human Learning  

00:32:21 Curiosity  

00:36:55 Story Telling Robots  

00:40:48 What Defines a Robot?  

00:44:30 Magic & Surprise  

00:47:37 How Robots Change Us  

00:49:35 Relationships Defined  

01:02:29 Lex’s Dream for Humanity  

01:11:33 Improving Social Media  

01:16:57 Challenges of Creativity  

01:21:49 Suits & Dresses  

01:22:22 Loneliness  

01:30:09 Empathy  

01:35:12 Power Dynamics In Relationships  

01:39:11 Robot Rights  

01:40:20 Dogs: Homer & Costello  

01:52:41 Friendship  

01:59:47 Russians & Suffering  

02:05:38 Public vs. Private Life  

02:14:04 How To Treat a Robot  

02:17:12 The Value of Friendship  

02:20:33 Martial Arts  

02:31:34 Body-Mind Interactions  

02:33:22 Romantic Love  

02:42:51 The Lex Fridman Podcast  

02:55:54 The Hedgehog  

03:01:17 Concluding Statements  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 10818 no Maximizing Productivity, Physical & Mental Health with Daily Tools https://www.hubermanlab.com/episode/maximizing-productivity-physical-and-mental-health-with-daily-tools In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity   00:04:23 Sponsors: AG1, LMNT & Waking Up 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum   00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)   00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning   00:22:43 What To Do If You Can’t View The Sun: Blue Light   00:26:50 Protocol 4: Hydrate Correctly   00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking   00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon   00:32:30 What Actually Breaks A Fast & What Doesn’t?   00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea   00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise   00:48:30 Optimal Time of Day To Do Hard Mental Work   00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio   01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC   01:10:00 Protocol 9: Eat For Brain Function & Mood   01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range   01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com   01:31:15 Protocol 12: Hydrate Correctly, Nap Rules   01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine   01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep   01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work   01:55:00 Protocol 16: Preventing Middle of the Night Waking   01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep   02:05:20 Neural Network, Supplement Sources, Sponsors   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Jul 2021 08:00:00 -0000 Maximizing Productivity, Physical & Mental Health with Daily Tools full 28 Scicomm Media In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be... In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity   00:04:23 Sponsors: AG1, LMNT & Waking Up 00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum   00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)   00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning   00:22:43 What To Do If You Can’t View The Sun: Blue Light   00:26:50 Protocol 4: Hydrate Correctly   00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking   00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon   00:32:30 What Actually Breaks A Fast & What Doesn’t?   00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea   00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise   00:48:30 Optimal Time of Day To Do Hard Mental Work   00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio   01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC   01:10:00 Protocol 9: Eat For Brain Function & Mood   01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range   01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com   01:31:15 Protocol 12: Hydrate Correctly, Nap Rules   01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine   01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep   01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work   01:55:00 Protocol 16: Preventing Middle of the Night Waking   01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep   02:05:20 Neural Network, Supplement Sources, Sponsors   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss science-supported tools for enhancing focus, learning, creativity, sleep, physical strength and endurance and brain and body health. I explain each protocol in detail, the rationale behind it, and how the protocol can be adjusted depending on individual needs. I set these tools in the context of a 24-hour day as a way of framing how one might incorporate these tools and protocols into their own daily routine.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction: Protocols for sleep, mood, focus, exercise creativity  

00:04:23 Sponsors: AG1, LMNT & Waking Up

00:08:50 Protocol 1: Record Your Daily Waking Time & Temperature Minimum  

00:12:07 Protocol 2: Self-Generate Forward Motion (Outdoors)  

00:17:00 Protocol 3: View Natural Light For 10-30min Every Morning  

00:22:43 What To Do If You Can’t View The Sun: Blue Light  

00:26:50 Protocol 4: Hydrate Correctly  

00:28:00 Protocol 5: Delay Caffeine 90-120m After Waking  

00:30:48 Protocol 6: Fast (or Fat-Fast) Until Noon  

00:32:30 What Actually Breaks A Fast & What Doesn’t?  

00:34:30 Fat Loss & Glucagon-Like Peptide 1 (GLP1), Yerba Mate, Guayusa Tea  

00:37:30 Protocol 7: Optimize Deep Work: Visual Elevation, Ultradian Cycles, White Noise  

00:48:30 Optimal Time of Day To Do Hard Mental Work  

00:52:07 Protocol 8: Optimal Exercise; 3:2 Ratio  

01:03:54 Tools for Training & Mental Focus: Fasting, Salt, Stimulants, Alpha-GPC  

01:10:00 Protocol 9: Eat For Brain Function & Mood  

01:17:39 Protocol 10: Get Your Testosterone & Estrogen In An Ideal Range  

01:24:00 Protocol 11: Reset the Mind & Body, Enhance Neuroplasticity, Reveri.com  

01:31:15 Protocol 12: Hydrate Correctly, Nap Rules  

01:33:29 Protocol 13: View Late Afternoon/Evening Light To Support Sleep & Dopamine  

01:39:00 Protocol 14: Eat Dinner That Promotes Serotonin, Calm Sleep  

01:44:27 Protocol 15: Optimize Falling & Staying Asleep; Tools & Supplements That Work  

01:55:00 Protocol 16: Preventing Middle of the Night Waking  

01:59:10 Protocol 17: Weekends, Recovering From A Poor Nights Sleep  

02:05:20 Neural Network, Supplement Sources, Sponsors  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7448 no The Science of Hearing, Balance & Accelerated Learning https://www.hubermanlab.com/episode/the-science-of-hearing-balance-and-accelerated-learning This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects". Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Overview of Topics   00:02:20 Protocol: New Data for Rapid Learning   00:09:10 Introduction: Hearing & Balance   00:09:30 Sponsors: AG1, LMNT & Waking Up 00:13:53 How We Perceive Sounds   00:21:56 Your Hearing Brain (Areas)   00:23:48 Localizing Sounds   00:28:00 Ear Movement: What It Means   00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation   00:35:30 Binaural Beats: Do They Work?   00:43:54 White Noise Can Enhance Learning & Dopamine   00:51:00 Headphones   00:55:51 White Noise During Development: Possibly Harmful   01:03:25 Remembering Information, & The Cocktail Party Effect   01:12:55 How to Learn Information You Hear   01:18:10 Doppler   01:22:43 Tinnitus: What Has Been Found To Help?   01:30:40 Aging: How Big Are Your Ears?   01:35:00 Balance: Semi-Circular Canals   01:40:35 A Vestibular Experiment   01:43:15 Improve Your Sense of Balance   01:48:55 Accelerating Balance   01:51:55 Self-Generated Forward Motion   01:56:25 Dizzy versus Light-Headed   01:58:38 Motion Sickness Solution   02:01:23 Synthesis   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Jul 2021 10:42:00 -0000 The Science of Hearing, Balance & Accelerated Learning full 27 Scicomm Media This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization,... This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects". Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Overview of Topics   00:02:20 Protocol: New Data for Rapid Learning   00:09:10 Introduction: Hearing & Balance   00:09:30 Sponsors: AG1, LMNT & Waking Up 00:13:53 How We Perceive Sounds   00:21:56 Your Hearing Brain (Areas)   00:23:48 Localizing Sounds   00:28:00 Ear Movement: What It Means   00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation   00:35:30 Binaural Beats: Do They Work?   00:43:54 White Noise Can Enhance Learning & Dopamine   00:51:00 Headphones   00:55:51 White Noise During Development: Possibly Harmful   01:03:25 Remembering Information, & The Cocktail Party Effect   01:12:55 How to Learn Information You Hear   01:18:10 Doppler   01:22:43 Tinnitus: What Has Been Found To Help?   01:30:40 Aging: How Big Are Your Ears?   01:35:00 Balance: Semi-Circular Canals   01:40:35 A Vestibular Experiment   01:43:15 Improve Your Sense of Balance   01:48:55 Accelerating Balance   01:51:55 Self-Generated Forward Motion   01:56:25 Dizzy versus Light-Headed   01:58:38 Motion Sickness Solution   02:01:23 Synthesis   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe how our ears and nervous system decode sound waves and gravity to allow us to hear and make sense of sounds. I also describe protocols for rapid learning of sound and other types of information. I discuss sound localization, doppler effects (sound motion), pitch perception and how we isolate sounds in noisy environments. I also review the scientific findings on binaural beats and white noise and how they can improve learning. Other topics and protocols include tinnitus, sea sickness, ear movement, ear growth and the science-supported ways we can all accelerate learning using "gap effects".

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Overview of Topics  

00:02:20 Protocol: New Data for Rapid Learning  

00:09:10 Introduction: Hearing & Balance  

00:09:30 Sponsors: AG1, LMNT & Waking Up

00:13:53 How We Perceive Sounds  

00:21:56 Your Hearing Brain (Areas)  

00:23:48 Localizing Sounds  

00:28:00 Ear Movement: What It Means  

00:33:00 Your Ears (Likely) Make Sounds: Role of Hormones, Sexual Orientation  

00:35:30 Binaural Beats: Do They Work?  

00:43:54 White Noise Can Enhance Learning & Dopamine  

00:51:00 Headphones  

00:55:51 White Noise During Development: Possibly Harmful  

01:03:25 Remembering Information, & The Cocktail Party Effect  

01:12:55 How to Learn Information You Hear  

01:18:10 Doppler  

01:22:43 Tinnitus: What Has Been Found To Help?  

01:30:40 Aging: How Big Are Your Ears?  

01:35:00 Balance: Semi-Circular Canals  

01:40:35 A Vestibular Experiment  

01:43:15 Improve Your Sense of Balance  

01:48:55 Accelerating Balance  

01:51:55 Self-Generated Forward Motion  

01:56:25 Dizzy versus Light-Headed  

01:58:38 Motion Sickness Solution  

02:01:23 Synthesis  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7243 no Understanding & Healing the Mind | Dr. Karl Deisseroth https://www.hubermanlab.com/episode/karl-deisseroth-understanding-and-healing-the-mind Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction   00:03:47 Sponsors: AG1, LMNT & Waking Up 00:07:41 Using Language to Understand the Mind   00:12:19 Blood Tests For Mental Disease   00:13:38 The Largest Challenges Facing Treatment of Mental Health   00:20:21 Predicting Depression & Suicide   00:22:47 Drugs That Work for Brain Illness   00:27:01 What Would A Cure For the Broken Mind Look Like?   00:32:23 Channelopsins: Tools For Understanding & Treating the Mind   00:39:10 Curing Blindness with Channelopsins   00:41:58 Why Karl Became a Scientist   00:47:10 Vagus Nerve In Depression   00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins   00:58:34 Using the Dialogue with Patients to Guide Treatment   01:00:52 How Our Eyes Reveal Our Mental Health   01:06:04 Controlling Structures Deep In the Brain   01:08:23 The Most Effective Drugs Often Have the Most Side Effects   01:09:50 Do Psychiatrists Take the Drugs They Prescribe   01:14:15 Moving From Experimental Tools To Novel Treatments   01:16:00 Brain-Machine Interfaces & Neuralink   01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind   01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family   01:35:41 New Ways of Exploring Brains: CLARITY   01:38:49 What Is Special About the Human Brain?   01:46:03 Psychedelics   01:54:12 MDMA   01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”   01:59:42 Connecting with Dr. Deisseroth on Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 28 Jun 2021 08:00:00 -0000 Understanding & Healing the Mind | Dr. Karl Deisseroth full 26 Scicomm Media Dr. Karl Deisseroth, MD, PhD, is a Clinical Psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as... Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction   00:03:47 Sponsors: AG1, LMNT & Waking Up 00:07:41 Using Language to Understand the Mind   00:12:19 Blood Tests For Mental Disease   00:13:38 The Largest Challenges Facing Treatment of Mental Health   00:20:21 Predicting Depression & Suicide   00:22:47 Drugs That Work for Brain Illness   00:27:01 What Would A Cure For the Broken Mind Look Like?   00:32:23 Channelopsins: Tools For Understanding & Treating the Mind   00:39:10 Curing Blindness with Channelopsins   00:41:58 Why Karl Became a Scientist   00:47:10 Vagus Nerve In Depression   00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins   00:58:34 Using the Dialogue with Patients to Guide Treatment   01:00:52 How Our Eyes Reveal Our Mental Health   01:06:04 Controlling Structures Deep In the Brain   01:08:23 The Most Effective Drugs Often Have the Most Side Effects   01:09:50 Do Psychiatrists Take the Drugs They Prescribe   01:14:15 Moving From Experimental Tools To Novel Treatments   01:16:00 Brain-Machine Interfaces & Neuralink   01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind   01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family   01:35:41 New Ways of Exploring Brains: CLARITY   01:38:49 What Is Special About the Human Brain?   01:46:03 Psychedelics   01:54:12 MDMA   01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”   01:59:42 Connecting with Dr. Deisseroth on Twitter   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Dr. Karl Deisseroth, MD, PhD, is a clinical psychiatrist and scientist who directs a bioengineering research laboratory at Stanford University School of Medicine. His work aims to understand and develop treatments for disorders of the mind such as depression, attention deficit disorders (ADHD & ADD), autism, schizophrenia, anxiety, eating disorders, borderline personality and obsessive-compulsive disorder. We discuss his experience treating his patients and his laboratory’s mission to find and develop cures for mental disease and tools for probing how the brain works. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction  

00:03:47 Sponsors: AG1, LMNT & Waking Up

00:07:41 Using Language to Understand the Mind  

00:12:19 Blood Tests For Mental Disease  

00:13:38 The Largest Challenges Facing Treatment of Mental Health  

00:20:21 Predicting Depression & Suicide  

00:22:47 Drugs That Work for Brain Illness  

00:27:01 What Would A Cure For the Broken Mind Look Like?  

00:32:23 Channelopsins: Tools For Understanding & Treating the Mind  

00:39:10 Curing Blindness with Channelopsins  

00:41:58 Why Karl Became a Scientist  

00:47:10 Vagus Nerve In Depression  

00:54:12 Challenges To Overcome for Treating Mental Illness with Channelopsins  

00:58:34 Using the Dialogue with Patients to Guide Treatment  

01:00:52 How Our Eyes Reveal Our Mental Health  

01:06:04 Controlling Structures Deep In the Brain  

01:08:23 The Most Effective Drugs Often Have the Most Side Effects  

01:09:50 Do Psychiatrists Take the Drugs They Prescribe  

01:14:15 Moving From Experimental Tools To Novel Treatments  

01:16:00 Brain-Machine Interfaces & Neuralink  

01:19:30 ADHD & Dr. Deisseroth’s Approach To Focusing His Mind  

01:26:36 How Dr. Deisseroth Balances A Career In Medicine, Science & Family  

01:35:41 New Ways of Exploring Brains: CLARITY  

01:38:49 What Is Special About the Human Brain?  

01:46:03 Psychedelics  

01:54:12 MDMA  

01:57:15 Dr. Deisseroth’s New Book “Projections: A Story of Emotions”  

01:59:42 Connecting with Dr. Deisseroth on Twitter  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7223 no How Smell, Taste & Pheromone-Like Chemicals Control You https://www.hubermanlab.com/episode/how-smell-taste-and-pheromone-like-chemicals-control-you This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction 00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other 00:09:10 Vision Protocols Recap (Brief) & Correction 00:12:20 Color Vision: Excellent Resource: What is Color? (The Book) 00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin 00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido 00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells 00:24:40 Smells & Memory: Why They Are So Powerfully Associated 00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty 00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better 00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste 00:35:50 Smelling Salts, Ammonia & Adrenaline  00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better 00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell 00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships 00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery  00:53:33 Using Smell To Immediately Becoming Physically Stronger 00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness 00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways  00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk 01:03:00 Skunks, Costello, All Quiet On The Western Front   01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex 01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation 01:13:48 Our 6th Sense of Taste: FAT Sensing 01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration 01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity 01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas 01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire 01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries 01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods 01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods 01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture 01:39:00 How Processed Food Make You Crave More Processed Foods 01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet 01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females 01:46:40 Do Women Influence Each Others Menstrual Cycles?  01:49:19 Recognizing the Smell Of Your Romantic Partner  01:50:30 Differences In Odor Detection Ability, Effects Of Hormones 01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior 01:56:40 Summary Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Jun 2021 08:00:00 -0000 How Smell, Taste & Pheromone-Like Chemicals Control You full 25 Scicomm Media This episode I explain how we sense chemicals by way of smell, taste and pheromones. This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction 00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other 00:09:10 Vision Protocols Recap (Brief) & Correction 00:12:20 Color Vision: Excellent Resource: What is Color? (The Book) 00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin 00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido 00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells 00:24:40 Smells & Memory: Why They Are So Powerfully Associated 00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty 00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better 00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste 00:35:50 Smelling Salts, Ammonia & Adrenaline  00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better 00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell 00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships 00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery  00:53:33 Using Smell To Immediately Becoming Physically Stronger 00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness 00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways  00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk 01:03:00 Skunks, Costello, All Quiet On The Western Front   01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex 01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation 01:13:48 Our 6th Sense of Taste: FAT Sensing 01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration 01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity 01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas 01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire 01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries 01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods 01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods 01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture 01:39:00 How Processed Food Make You Crave More Processed Foods 01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet 01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females 01:46:40 Do Women Influence Each Others Menstrual Cycles?  01:49:19 Recognizing the Smell Of Your Romantic Partner  01:50:30 Differences In Odor Detection Ability, Effects Of Hormones 01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior 01:56:40 Summary Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode explains how we sense chemicals through smell, taste, and pheromones. How things smell and taste and chemicals in the tears, breath, and on the skin of others have a profound effect on how we feel, what we do, and our hormones. I explain the 3 types of responses to smell, the 5 types of tastes, the possible existence of sixth taste sense, and how the act of sniffing can make us learn and focus better. I explain how smell and taste reflect brain health and can assess and even promote brain regeneration. I discuss how eating specific categories of foods makes us crave more of those foods, including how to make sour things taste sweet and develop a heightened sense of smell and taste. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction

00:06:02 Sensing Chemicals: Smell, Taste & Chemicals That People Make To Control Each Other

00:09:10 Vision Protocols Recap (Brief) & Correction

00:12:20 Color Vision: Excellent Resource: What is Color? (The Book)

00:13:54 How We Sense Chemicals: Enter Our Nose, Mouth, Eyes, Skin

00:17:28 The Chemicals From Other People’s Tears Lower Testosterone & Libido

00:21:16 SMELL: Sniffing, A Piece of Your Brain In Your Nose, 3 Responses To Smells

00:24:40 Smells & Memory: Why They Are So Powerfully Associated

00:26:40 Pheromone Effects: Spontaneous Miscarriage, Males & Timing Female Puberty

00:28:56 Sniffing Creates Alertness & If Done Properly Can Help You Focus & Learn Better

00:34:00 Protocol 1: Sniffing (Nothing) 10-15X Enhances Your Ability to Smell & Taste

00:35:50 Smelling Salts, Ammonia & Adrenaline 

00:38:25 How You Can Become A Human Scent Hound, Detecting Cancer, & Tasting Better

00:43:45 Smell As A Readout Of Brain Health & Longevity; Regaining Lost Sense Of Smell

00:48:30 Dopamine, Sense Of Smell, New Neurons & New Relationships

00:50:20 Why Brain Injury Causes Loss Of Smell; Using Smell To Gauge & Speed Recovery 

00:53:33 Using Smell To Immediately Becoming Physically Stronger

00:54:40 Smelling In Our Dreams, Active Sniffing In Sleep, Sniffing As a Sign Of Consciousness

00:57:35 Mint Scents Create Alertness By Activating Broad Wake-Up Pathways 

00:59:48 Protocol 2 Pleasant Or Putrid: The Microwave Popcorn Test, Cilantro, Asparagus, Musk

01:03:00 Skunks, Costello, All Quiet On The Western Front  

01:04:32 TASTE: Sweet, Salty, Bitter, Umami, Sour; Your Tongue, Gustatory Nerve, NST, Cortex

01:08:45 Energy, Electrolytes, Poisons, Gagging, Amino Acid & Fatty Acid Sensing, Fermentation

01:13:48 Our 6th Sense of Taste: FAT Sensing

01:15:05 Gut-Brain: Your Mouth As An Extension Of Your Gut; Burned Mouth & Regeneration

01:19:30 Protocol 3: Learn To Be A Super-Taster By Top-Down Behavioral Plasticity

01:22:20 The Umami-Sweet Distinction: Tigers Versus Pandas

01:25:05 Eating More Plants Versus Eating More Meat, Cravings & Desire

01:27:15 Food That Makes You Feel Good Or Bad: Taste Receptors On Our Testes Or Ovaries

01:30:05 Biological Basis For The Sensuality of Umami and Sweet Foods

01:32:28 Appetitive & Aversive Sensing: Touching Certain Surfaces, Tasting Certain Foods

01:33:35 Amino Acids Are Key To Life, The Maillard Reaction, Smell-Taste Merge, Food Texture

01:39:00 How Processed Food Make You Crave More Processed Foods

01:39:44 Protocol 4: Invert Your Sense of Sweet & Sour: Miracle Fruit; Swapping Bitter & Sweet

01:43:03 Pheromones, Desire To Continue Mating: Coolidge Effect Occurs In Males & Females

01:46:40 Do Women Influence Each Others Menstrual Cycles? 

01:49:19 Recognizing the Smell Of Your Romantic Partner 

01:50:30 Differences In Odor Detection Ability, Effects Of Hormones

01:53:00 We Rub The Chemicals Of Others On Our Eyes and Skin, Bunting Behavior

01:56:40 Summary

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6931 no The Science of Vision, Eye Health & Seeing Better https://www.hubermanlab.com/episode/the-science-of-vision-eye-health-and-seeing-better This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors: AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1 & LMNT   00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy   00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better   00:10:35 Our Eyes: What They Really Do, & How They Work   00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells   00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light   00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)   00:24:05 Everything You See Is A Best Guess, Blind Spots   00:25:50 Depth Perception   00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes   00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology   00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day   00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens   00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”   00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily   00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down   00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)   01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds   01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day   01:06:05 Protocol 8: Smooth Pursuit   01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week   01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision   01:16:20 Dry Eyes; Blinking, Protocol 11   01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12   01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training   01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain   01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision   01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow   01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision   01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 14 Jun 2021 08:00:00 -0000 The Science of Vision, Eye Health & Seeing Better full 24 Scicomm Media This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can... This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors: AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1 & LMNT   00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy   00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better   00:10:35 Our Eyes: What They Really Do, & How They Work   00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells   00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light   00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)   00:24:05 Everything You See Is A Best Guess, Blind Spots   00:25:50 Depth Perception   00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes   00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology   00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day   00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens   00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”   00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily   00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down   00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)   01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds   01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day   01:06:05 Protocol 8: Smooth Pursuit   01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week   01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision   01:16:20 Dry Eyes; Blinking, Protocol 11   01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12   01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training   01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain   01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision   01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow   01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision   01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe how we see, meaning how our eyes focus, convert light information into electricity the rest of the brain can understand and how our brain creates the incredible thing we experience as “sight”. I also describe how we can train and support our visual system to improve at any age. I describe more than a dozen protocols to support depth perception, offset near-sightedness, improve mood, sleep, and our ability to focus (both visual focus and our mental focus generally). I also explain how to use eyesight to improve our levels of alertness and why visual hallucinations, lazy eyes and colorblindness occur. I also describe various compounds that may assist in supporting visual health and possibly improve our vision. Many simple, zero-cost protocols and a lot of scientific mechanisms are covered in this episode in clear language anyone can understand-- it is for anyone that values their brain and whether eyesight, young, adult-age or advanced age.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors:

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:04:51 Protocol: Concurrent Training For Endurance, Strength, Hypertrophy  

00:07:24 The Senses, Vision, Seeing & What We Should All Do To See Better  

00:10:35 Our Eyes: What They Really Do, & How They Work  

00:14:30 Converting Light Into Electricity Language: Photoreceptors, Retinal Ganglion Cells  

00:17:00 We Don’t See Anything Directly: It Is All A Comparison Of Reflected Light  

00:19:35 Dogs, Cats, Snakes, Squirrels, Shrimps, Diving Birds, & You(r View Of The World)  

00:24:05 Everything You See Is A Best Guess, Blind Spots  

00:25:50 Depth Perception  

00:28:00 Subconscious Vision: Light, Mood, Metabolism, Dopamine; Frog’s Skin In Your Eyes  

00:32:00 Blue-Yellow Light, Sunlight; & Protocol 1 For Better Biology & Psychology  

00:35:00 Protocol 2: Prevent & Offset Near-Sightedness (Myopia): Outdoors 2 Hours Per Day  

00:42:00 Improving Focus: Visual & Mental; Accommodation, Your Pupils & Your Bendy Lens  

00:48:50 Protocol 3: Distance Viewing For 20min For Every 90 Minutes of “Close Viewing”  

00:52:20 Protocol 4: Self-Generated Optic Flow; Move Yourself Through Space Daily  

00:54:26 Protocol 5: Be More Alert; Eyelids, Eye Size, Chin Position, Looking Up Versus Down  

00:59:21 Protocol 6: Sleep In A Very Dark Room To Prevent Myopia (Nearsightedness)  

01:02:55 Color Vision, Colorblindness, Use Magentas Not Reds  

01:04:32 Protocol 7: Keeping Your Vision Sharp With Distance Viewing Every Day  

01:06:05 Protocol 8: Smooth Pursuit  

01:08:48 Protocol 9: Near-Far Visual Training 2-3 Minutes 3-4 Times a Week  

01:13:33 Protocol 10: Red Light, Emerging Protocol To Improve Photoreceptors & Vision  

01:16:20 Dry Eyes; Blinking, Protocol 11  

01:18:40 Lazy Eye, Binocular Vision, Amblyopia; Triggering Rapid Brain Plasticity; Protocol 12  

01:24:48 Protocol 12: Determine Your Dominant Eye; Near-Far Training  

01:27:57 Visual Hallucinations: The Consequence of An Under-Active Visual Brain  

01:29:47 Protocol 13: Snellen Chart: A Simple, Cost-Free Way To Test & Maintain Vision  

01:33:00 Vitamin A, Lutein, Idebenone, Zeaxanthine, Astaxanthin, Blood Flow  

01:44:20 Summary of Protocols, Vital Point About Blood & Oxygen For Vision  

01:46:00 Episode Length, Captions, Zero-Cost Support, Instagram, Searching Topics  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6386 no How to Build Endurance in Your Brain & Body https://www.hubermanlab.com/episode/how-to-build-endurance-in-your-brain-and-body This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. Thank you to our sponsors: AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction 00:05:45 Why Everyone Should Train Endurance 00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network 00:11:28 How To Maintain Muscle 00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function 00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones 00:18:00 The Vital Need For Oxygen: But Why? 00:19:00 What Allows Us To Endure (Anything)? 00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting 00:22:50 Why You Quit: It IS All In Your Mind 00:27:19 The “90% Mental” Myth 00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones) 00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key 00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity 00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube) 00:37:15 The 4 Kinds of Endurance 00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience 00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component 00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing 00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement 00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain 01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic 01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key 01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization 01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems 01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume 01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain? 01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts 01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears 01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful 01:31:00 Increasing Motivation & Adrenaline 01:32:10 Eliminating the “Side Cramp” With Physiological Sighs 01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use 01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink 01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training 01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training 01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training 01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing 01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine 01:56:00 Programming Examples; Concurrent Training 01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine 02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 07 Jun 2021 08:00:00 -0000 How to Build Endurance in Your Brain & Body full 23 Scicomm Media This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long-duration (single-set) efforts, and the two kinds of high-intensity interval training that... This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources. Thank you to our sponsors: AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction 00:05:45 Why Everyone Should Train Endurance 00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network 00:11:28 How To Maintain Muscle 00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function 00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones 00:18:00 The Vital Need For Oxygen: But Why? 00:19:00 What Allows Us To Endure (Anything)? 00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting 00:22:50 Why You Quit: It IS All In Your Mind 00:27:19 The “90% Mental” Myth 00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones) 00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key 00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity 00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube) 00:37:15 The 4 Kinds of Endurance 00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience 00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component 00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing 00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement 00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain 01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic 01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key 01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization 01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems 01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume 01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain? 01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts 01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears 01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful 01:31:00 Increasing Motivation & Adrenaline 01:32:10 Eliminating the “Side Cramp” With Physiological Sighs 01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use 01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink 01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training 01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training 01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training 01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing 01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine 01:56:00 Programming Examples; Concurrent Training 01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine 02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

Thank you to our sponsors:

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction

00:05:45 Why Everyone Should Train Endurance

00:09:49 All Episodes Now Searchable at hubermanlab.com & The Neural Network

00:11:28 How To Maintain Muscle

00:12:56 Endurance: It’s Not What You Think, Crossover With Brain Function

00:14:38 Energy; Many Paths To ATP: Creatine, Glucose, Glycogen, Fat; Ketones

00:18:00 The Vital Need For Oxygen: But Why?

00:19:00 What Allows Us To Endure (Anything)?

00:20:46 The 5 Things That Allow Us To Persist/Endure & What Causes Quitting

00:22:50 Why You Quit: It IS All In Your Mind

00:27:19 The “90% Mental” Myth

00:28:10 The Critical Need For Carbohydrates & Electrolytes (& Sometimes Ketones)

00:30:10 Phospho-Creatine, Glycogen, pH, Temperature Is Key

00:31:36 Using Your Blood, Heart, & Lungs To Go Longer, Further, With More Intensity

00:35:40 An Excellent Review on the Science of Training Adaptations (See Caption On YouTube)

00:37:15 The 4 Kinds of Endurance

00:38:53 Muscular Endurance: Powerful for Everyone: Posture, Performance, Resilience

00:41:50 Protocol For Building Muscular Endurance. No Major Eccentric Component

00:48:40 How to Make Muscles More Resilient: Mitochondrial Respiration, Neuronal Firing

00:51:31 Long Duration Endurance: 12minutes or More, One “Set”, Efficiency of Movement

00:57:00 Why Everyone Should Train Long Duration Endurance: Capillaries In Muscle & Brain

01:01:00 Two Distinct Types of High-Intensity Interval Training: Anaerobic & Aerobic

01:02:20 Anaerobic HIIT: 3-12 Sets, Work:Rest Ratio of 3:1 or 1:3; Quality of Repetitions is Key

01:07:00 Maximizing Oxygen Utilization, Heart Rate & Nerve-Muscle Energy Utilization

01:10:59 Aerobic HIIT; 1:1 Work:Rest Ratio, Tapping Into All Energy Utilization Systems

01:15:20 Building A Stronger Heart & Better Brain: Eccentric Loading the Heart: Stroke Volume

01:20:10 Resistance & Weight Training: Useless for the Brain? What Is Good For the Brain?

01:23:25 The Strength-Endurance Tradeoff; How Long to Wait Between Workouts

01:25:45 Breathing During Endurance, Explosive and Weight Training: Nose, Mouth, Gears

01:29:50 Intercostals & Diaphragmatic Breathing: Warming Up Intercostals Is Useful

01:31:00 Increasing Motivation & Adrenaline

01:32:10 Eliminating the “Side Cramp” With Physiological Sighs

01:34:45 Accelerating Through “The Wall”: Accessing Alternative Fuel Sources; Ketone Use

01:37:50 Hydration: Why Hydrate, How To Hydrate, & How Much Fluid To Drink

01:41:35 “The Galpin Equation”; Gastric Emptying Time, Adapting Hydration Mid-Training

01:44:20 Boosting Mitochondrial Density With Cold; Wait 6 Hours Before Cold/Between Training

01:46:00 Accelerating Recovery with 5 Minute Parasympathetic Down-Shift After Training

01:48:00 Leveraging The Visual System During Effort, Milestones; Dilation & Contraction; Pacing

01:53:10 The Physiological Basis of Your “Extra Gear”, Accessing Your “Kick”, Steve Prefontaine

01:56:00 Programming Examples; Concurrent Training

01:57:57 Caffeine, Magnesium Malate to Reduce Soreness, Nitric Oxide, Beta-Alanine

02:00:00 Synthesis; Next Episodes, Zero-Cost Ways to Support, Sponsors, Sources

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7261 no Science of Muscle Growth, Increasing Strength & Muscular Recovery https://www.hubermanlab.com/episode/science-of-muscle-growth-increasing-strength-and-muscular-recovery?utm_campaign=Science+%26+Tools+for+Muscle+Growth%2C+Increasing+Strength+%26+Muscular+Recovery&utm_source=podcast+player&utm_medium=rss+website+link In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 31 May 2021 08:00:00 -0000 Science of Muscle Growth, Increasing Strength & Muscular Recovery full 22 Scicomm Media In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain... In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control muscle contractions and limb movements. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7221 no How to Lose Fat With Science-Based Tools https://www.hubermanlab.com/episode/how-to-lose-fat-with-science-based-tools?utm_campaign=How+to+Lose+Fat+with+Science-Based+Tools&utm_source=podcast+player&utm_medium=rss+website+link This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:06:00 Fat Loss: The Key Role of Neurons   00:08:44 The First Law of Fat Loss   00:11:00 Neurons Connect To Fat! (& That Really Matters)   00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid   00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss   00:23:08 Our Brain Talks To Our Fat   00:25:00 The Most Incredible & Dangerous Fat Loss Agent   00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation   00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands   00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss   00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”   00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss   00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat   00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver   00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”   00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)   00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers   00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal   01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat   01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss   01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/   01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.   01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?   01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.   01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat   01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.   01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation   01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector   01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation   01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns   01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide   01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution   01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool   01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant   01:44:35 Acetyl-L-Carnitine: Facilitates Fat Oxidation   01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss   01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 24 May 2021 08:00:00 -0000 How to Lose Fat With Science-Based Tools full 21 Scicomm Media This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release... This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:06:00 Fat Loss: The Key Role of Neurons   00:08:44 The First Law of Fat Loss   00:11:00 Neurons Connect To Fat! (& That Really Matters)   00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid   00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss   00:23:08 Our Brain Talks To Our Fat   00:25:00 The Most Incredible & Dangerous Fat Loss Agent   00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation   00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands   00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss   00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”   00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss   00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat   00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver   00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”   00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)   00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers   00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal   01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat   01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss   01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/   01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.   01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?   01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.   01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat   01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.   01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation   01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector   01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation   01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns   01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide   01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution   01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool   01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant   01:44:35 Acetyl-L-Carnitine: Facilitates Fat Oxidation   01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss   01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback   Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, but our neurons connect to our fat and release epinephrine/adrenaline to facilitate fat oxidation.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:06:00 Fat Loss: The Key Role of Neurons  

00:08:44 The First Law of Fat Loss  

00:11:00 Neurons Connect To Fat! (& That Really Matters)  

00:13:38 5 Pillars of Metabolism: Sleep, Essential Fatty Acids, Glutamine, Microbiome, Thyroid  

00:19:20 Mindset Truly Matters: Amazing Examples of Beliefs on Fat Loss  

00:23:08 Our Brain Talks To Our Fat  

00:25:00 The Most Incredible & Dangerous Fat Loss Agent  

00:27:28 Losing Fat Is a Two-Part Process: Mobilization and Oxidation  

00:32:25 The Critical Role of Adrenaline/Epinephrine, But NOT from Adrenal Glands  

00:34:45 Fidgeting & Shivering: A Powerful Science-Supported Method For Fat Loss  

00:41:24 How Fidgeting Works: Promotes Epinephrine Release into Fat. “N-E-A-T”  

00:44:55 Two Ways of Using Shivering To Accelerate Fat Loss  

00:47:30 White, Brown & Beige Fat; & Using Cold-Induced Shiver To Burn Fat  

00:50:25 How To Use Cold Properly To Stimulate Fat Loss: Succinate Release Is Key/Shiver  

00:52:26 Exact Protocols: (1-5X per week); Don’t Adapt! Submerge and Exit “Sets & Reps”  

00:56:15 thecoldplunge.com see “protocols” tab Cold-Shiver-Fat-Loss Tool (cost free)  

00:58:03 If Fat-Loss Is Your Goal, Avoid Cold Adaptation: Remember Polar Bear Swimmers  

00:58:17 Irisin: Underwhelming; Succinate Is The Real Deal  

01:00:00 Brown Fat, Why Babies Can’t Shiver and Becoming a Hotter Furnace, Adding Heat  

01:01:55 Ice On Back of The Neck, Cold Underpants: Not A Great Idea For Fat Loss  

01:04:00 A Key Paper For the Aficionados: www.ncbi.nlm.nih.gov/pmc/articles/PMC2826518/  

01:05:00 Spot Reduction: There May Be Hope After All. Targeting Specific Fat Pads.  

01:09:20 Exercising For Fat Loss: What Is Best? High Intensity, Sprinting, Moderate Intensity?  

01:13:30 Exercising Fasted: Does It Truly Accelerate Fat Loss/Oxidation.  

01:16:30 The 90 Minute Rule: After 90 Minutes, The Fasted Exercisers Start To Burn More Fat  

01:18:15 If High-Intensity Training Is Done First, The Benefits of Fasting Arrive Before 90min.  

01:22:44 Post-Exercise Metabolic Increases: How To Bias This Toward Fat Oxidation  

01:26:05 A Protocol For Exercise-Induced Fat Loss; Adrenalin Is The Effector  

01:28:50 Supplements/Compounds For Fat Loss Part: Caffeine Fidgeting, & Caffeine Adaptation  

01:34:30 Ephedrine, Fenfluramine: Removed From Market Due to Safety Concerns  

01:35:22 GLP1 (Glucagon-Like Peptide 1), Yerba Mate, Guayusa Tea, Semaglutide  

01:40:30 Berberine, Metformin: Glucose/Insulin Reduction, Increase Fat Oxidation: But Caution  

01:41:28 Gardner Lab Results: What You Eat May Not Matter, But Adherence Is Key Tool  

01:43:00 examine.com & Enter “Yerba Mate”: Lowers Heart Rate Even Though Is a Stimulant  

01:44:35 Acetyl-L-Carnitine: Facilitates Fat Oxidation  

01:48:00 Summary List of Tools & How Nervous System Controls Fat Loss  

01:51:20 Cost Free & Other Ways To Support Our Podcast, Making Sure We See Feedback  

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6584 no How to Learn Skills Faster https://www.hubermanlab.com/episode/how-to-learn-skills-faster?utm_campaign=How+to+Learn+Skills+Faster&utm_source=podcast+player&utm_medium=rss+website+link This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 : https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:06:28 Skill Acquisition: Mental & Physical   00:08:40 Clarification About Cold, Heat & Caffeine   00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment   00:16:08 Physical Skills: Open-Loop Versus Closed-Loop   00:18:50 Three Key Components To Any Skill   00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior   00:23:30 Upper Motor Neurons for Deliberate Movement & Learning   00:25:00 Lower Motor Neurons Control Action Execution   00:25:26 What To Focus On While Learning   00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth   00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment   00:34:00 Learning To Win, Every Time   00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills   00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad   00:44:40 The Framing Effect (& Protocol Defined)   00:46:10 A Note & Warning To Coaches   00:48:30 What To Do Immediately After Your Physical Skill Learning Practice   00:53:48 Leveraging Uncertainty   00:56:59 What to Pay Attention To While Striving To Improve   01:04:45 Protocol Synthesis Part One   01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained   01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes   01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators   01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)   01:22:02 Protocol For Increasing Limb Range of Motion, Immediately   01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly   01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)   01:35:34 Imagining Something Is Very Different Than Actually Experiencing It   01:37:58 Cadence Training & Learning “Carryover”   01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC   01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization   01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions   01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 17 May 2021 08:00:00 -0000 How to Learn Skills Faster full 20 Scicomm Media This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately... This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 : https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:06:28 Skill Acquisition: Mental & Physical   00:08:40 Clarification About Cold, Heat & Caffeine   00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment   00:16:08 Physical Skills: Open-Loop Versus Closed-Loop   00:18:50 Three Key Components To Any Skill   00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior   00:23:30 Upper Motor Neurons for Deliberate Movement & Learning   00:25:00 Lower Motor Neurons Control Action Execution   00:25:26 What To Focus On While Learning   00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth   00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment   00:34:00 Learning To Win, Every Time   00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills   00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad   00:44:40 The Framing Effect (& Protocol Defined)   00:46:10 A Note & Warning To Coaches   00:48:30 What To Do Immediately After Your Physical Skill Learning Practice   00:53:48 Leveraging Uncertainty   00:56:59 What to Pay Attention To While Striving To Improve   01:04:45 Protocol Synthesis Part One   01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained   01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes   01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators   01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)   01:22:02 Protocol For Increasing Limb Range of Motion, Immediately   01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly   01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)   01:35:34 Imagining Something Is Very Different Than Actually Experiencing It   01:37:58 Cadence Training & Learning “Carryover”   01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC   01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization   01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions   01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 : https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:06:28 Skill Acquisition: Mental & Physical  

00:08:40 Clarification About Cold, Heat & Caffeine  

00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment  

00:16:08 Physical Skills: Open-Loop Versus Closed-Loop  

00:18:50 Three Key Components To Any Skill  

00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior  

00:23:30 Upper Motor Neurons for Deliberate Movement & Learning  

00:25:00 Lower Motor Neurons Control Action Execution  

00:25:26 What To Focus On While Learning  

00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth  

00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment  

00:34:00 Learning To Win, Every Time  

00:39:26 Errors Solve the Problem of What To Focus On While Trying to Learn Skills  

00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad  

00:44:40 The Framing Effect (& Protocol Defined)  

00:46:10 A Note & Warning To Coaches  

00:48:30 What To Do Immediately After Your Physical Skill Learning Practice  

00:53:48 Leveraging Uncertainty  

00:56:59 What to Pay Attention To While Striving To Improve  

01:04:45 Protocol Synthesis Part One  

01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained  

01:11:06 How To Move From Intermediate To Advanced Skill Execution Faster: Metronomes  

01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators  

01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”)  

01:22:02 Protocol For Increasing Limb Range of Motion, Immediately  

01:28:30 Visualization/Mental Rehearsal: How To Do It Correctly  

01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training)  

01:35:34 Imagining Something Is Very Different Than Actually Experiencing It  

01:37:58 Cadence Training & Learning “Carryover”  

01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC  

01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization  

01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions  

01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6421 no Supercharge Exercise Performance & Recovery with Cooling https://hubermanlab.com/supercharge-exercise-performance-and-recovery-with-cooling/ This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT (00:05:08) Physical Performance & Skill Learning (00:06:40) Optimal Learning Protocol (Recap): 4 Steps (00:08:31) Variables Impacting Physical Performance (00:10:00) Temperature Is the Dominant Variable (00:12:08) Understanding Mechanism Is Key (00:13:42) Heat: The Enemy of All Performance (& Why) (00:16:30) Blood Flow & Sweating & Piloerection (00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated (00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability (00:26:42) Heat Induced Confusion & Death (00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body (00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin (00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! (00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance (00:38:35) ATP, Pyruvate Kinase & Heat (00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold (00:43:45) Increasing Endurance, Willpower & Persistence (00:46:33) Cardiac Drift, & Moving the ”I Quit” Point (00:50:44) Deliberate Heating: Myths and Better Protocols (00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance (00:59:23) How To Use Cold To Recover Faster & More Thoroughly (01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. (01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter (01:09:44) Are Stimulants Counter Productive For Performance? It Depends. (01:12:00) The Caffeine Rule & “Caffeine Adaptation” (01:14:20) NSAIDs for Training: Performance Enhancements & Risks (01:17:00) The Best Way to Explore Your Own “Parameter Space” (01:18:35) Tools: How To Try (01:21:35) Cost-Free Support, & Additional Support & Resources Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 10 May 2021 08:00:00 -0000 Supercharge Exercise Performance & Recovery with Cooling full 19 Scicomm Media This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or... This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:31) Sponsors: AG1, LMNT (00:05:08) Physical Performance & Skill Learning (00:06:40) Optimal Learning Protocol (Recap): 4 Steps (00:08:31) Variables Impacting Physical Performance (00:10:00) Temperature Is the Dominant Variable (00:12:08) Understanding Mechanism Is Key (00:13:42) Heat: The Enemy of All Performance (& Why) (00:16:30) Blood Flow & Sweating & Piloerection (00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated (00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability (00:26:42) Heat Induced Confusion & Death (00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body (00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin (00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! (00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance (00:38:35) ATP, Pyruvate Kinase & Heat (00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold (00:43:45) Increasing Endurance, Willpower & Persistence (00:46:33) Cardiac Drift, & Moving the ”I Quit” Point (00:50:44) Deliberate Heating: Myths and Better Protocols (00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance (00:59:23) How To Use Cold To Recover Faster & More Thoroughly (01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. (01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter (01:09:44) Are Stimulants Counter Productive For Performance? It Depends. (01:12:00) The Caffeine Rule & “Caffeine Adaptation” (01:14:20) NSAIDs for Training: Performance Enhancements & Risks (01:17:00) The Best Way to Explore Your Own “Parameter Space” (01:18:35) Tools: How To Try (01:21:35) Cost-Free Support, & Additional Support & Resources Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature-effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Supplements from Momentous

https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:31) Sponsors: AG1, LMNT

(00:05:08) Physical Performance & Skill Learning

(00:06:40) Optimal Learning Protocol (Recap): 4 Steps

(00:08:31) Variables Impacting Physical Performance

(00:10:00) Temperature Is the Dominant Variable

(00:12:08) Understanding Mechanism Is Key

(00:13:42) Heat: The Enemy of All Performance (& Why)

(00:16:30) Blood Flow & Sweating & Piloerection

(00:22:35) Heat Is What Limits Effort: Even If You Feel Fine/Motivated

(00:25:29) Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability

(00:26:42) Heat Induced Confusion & Death

(00:30:02) The Three Body Parts Best For Heating & Cooling Your Whole Body

(00:31:38) Face, Palms, Bottoms of Feet; Glabrous Skin

(00:33:00) Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)!

(00:37:15) Palmar Cooling Can Supercharge Your Athletic Performance

(00:38:35) ATP, Pyruvate Kinase & Heat

(00:40:55) Palmer Cooling Outperforms Anabolic Steroids Several-Fold

(00:43:45) Increasing Endurance, Willpower & Persistence

(00:46:33) Cardiac Drift, & Moving the ”I Quit” Point

(00:50:44) Deliberate Heating: Myths and Better Protocols

(00:53:20) Protocols For Self-Directed Cooling To Vastly Improve Performance

(00:59:23) How To Use Cold To Recover Faster & More Thoroughly

(01:02:05) Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc.

(01:06:29) Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter

(01:09:44) Are Stimulants Counter Productive For Performance? It Depends.

(01:12:00) The Caffeine Rule & “Caffeine Adaptation”

(01:14:20) NSAIDs for Training: Performance Enhancements & Risks

(01:17:00) The Best Way to Explore Your Own “Parameter Space”

(01:18:35) Tools: How To Try

(01:21:35) Cost-Free Support, & Additional Support & Resources

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4821 no Boost Your Energy & Immune System with Cortisol & Adrenaline https://www.hubermanlab.com/episode/using-cortisol-and-adrenaline-to-boost-our-energy-and-immune-system?utm_campaign=Boost+Your+Energy+%26+Immune+System+with+Cortisol+%26+Adrenaline&utm_source=podcast+player&utm_medium=rss+website+link This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:05:41 Energy & Your Immune System, & Learning Faster   00:08:34 Why & How Intermittent Fasting Increases Growth Hormone   00:11:56 Why Your Stomach Growls   00:13:09 Hot Baths & Hormones   00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol   00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen   00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend   00:18:48 Cortisol Basics In Two (Actually 1) Minute/s   00:19:48 Adrenaline Basics In Two Minutes   00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities   00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity   00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good   00:35:00 Does Mindset During Stress Matter?   00:36:15 Protocols: Adrenaline Breathing Described   00:39:00 Practices To Increase Energy Without Increasing Stress   00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools   00:55:11 Timing Thyroid Release For Energy   00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning   01:02:45 An Optimal Learning Protocol   01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”   01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”   01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops   01:14:00 Bombesin: Energy Without Eating   01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying   01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of   01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)   01:28:50 Apigenin: Anti-Cortisol   01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)   01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental   01:39:00 Prescription Compounds   01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body   01:42:11 Ways To Apply Knowledge Presented Today   01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 03 May 2021 07:00:00 -0000 Boost Your Energy & Immune System with Cortisol & Adrenaline full 18 Scicomm Media This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various... This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:05:41 Energy & Your Immune System, & Learning Faster   00:08:34 Why & How Intermittent Fasting Increases Growth Hormone   00:11:56 Why Your Stomach Growls   00:13:09 Hot Baths & Hormones   00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol   00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen   00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend   00:18:48 Cortisol Basics In Two (Actually 1) Minute/s   00:19:48 Adrenaline Basics In Two Minutes   00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities   00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity   00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good   00:35:00 Does Mindset During Stress Matter?   00:36:15 Protocols: Adrenaline Breathing Described   00:39:00 Practices To Increase Energy Without Increasing Stress   00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools   00:55:11 Timing Thyroid Release For Energy   00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning   01:02:45 An Optimal Learning Protocol   01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”   01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”   01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops   01:14:00 Bombesin: Energy Without Eating   01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying   01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of   01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)   01:28:50 Apigenin: Anti-Cortisol   01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)   01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental   01:39:00 Prescription Compounds   01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body   01:42:11 Ways To Apply Knowledge Presented Today   01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:05:41 Energy & Your Immune System, & Learning Faster  

00:08:34 Why & How Intermittent Fasting Increases Growth Hormone  

00:11:56 Why Your Stomach Growls  

00:13:09 Hot Baths & Hormones  

00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol  

00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen  

00:17:54 Adrenaline (Epinephrine) Is Your (Immune System’s) Best Friend  

00:18:48 Cortisol Basics In Two (Actually 1) Minute/s  

00:19:48 Adrenaline Basics In Two Minutes  

00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities  

00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity  

00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good  

00:35:00 Does Mindset During Stress Matter?  

00:36:15 Protocols: Adrenaline Breathing Described  

00:39:00 Practices To Increase Energy Without Increasing Stress  

00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools  

00:55:11 Timing Thyroid Release For Energy  

00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning  

01:02:45 An Optimal Learning Protocol  

01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits”  

01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy”  

01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops  

01:14:00 Bombesin: Energy Without Eating  

01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced Graying  

01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of  

01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin)  

01:28:50 Apigenin: Anti-Cortisol  

01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning)  

01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental  

01:39:00 Prescription Compounds  

01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body  

01:42:11 Ways To Apply Knowledge Presented Today  

01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours”  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6167 no How to Control Your Metabolism by Thyroid & Growth Hormone https://hubermanlab.com/how-to-control-your-metabolism-by-thyroid-and-growth-hormone/ This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed. Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:05) Thyroid & Growth Hormone (00:08:44) Food Shapes: Do They Matter? (00:11:43) Stevia: Naming & Impact (00:13:30) Metabolism 101: Your Brain the Furnace (00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary (00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues (00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function (00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air (00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources (00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne (00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine (00:39:00) Other Benefits of Iodine: Reducing Inflammation (00:41:00) Why & How Increased Thyroid Increases Metabolism (00:42:12) What To Eat To Support Your Brain (00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little) (00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving (00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain (00:48:39) Growth Hormone: What, Why & How (00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy (00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers (00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep (00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release (00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release (01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access (01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups (01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release (01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer (01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine (01:18:20) Arginine & Exercise Together Can Be Counter-Productive (01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution (01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes (01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone (01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!) (01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin (01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc. (01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone (01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You! Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 26 Apr 2021 08:00:00 -0000 How to Control Your Metabolism by Thyroid & Growth Hormone full 17 Scicomm Media This episode I discuss metabolism and how our thyroid hormone and growth hormone control our metabolism. This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed. Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:05) Thyroid & Growth Hormone (00:08:44) Food Shapes: Do They Matter? (00:11:43) Stevia: Naming & Impact (00:13:30) Metabolism 101: Your Brain the Furnace (00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary (00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues (00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function (00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air (00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources (00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne (00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine (00:39:00) Other Benefits of Iodine: Reducing Inflammation (00:41:00) Why & How Increased Thyroid Increases Metabolism (00:42:12) What To Eat To Support Your Brain (00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little) (00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving (00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain (00:48:39) Growth Hormone: What, Why & How (00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy (00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers (00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep (00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release (00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release (01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access (01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups (01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release (01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer (01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine (01:18:20) Arginine & Exercise Together Can Be Counter-Productive (01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution (01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes (01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone (01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!) (01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin (01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc. (01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone (01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You! Learn more about your ad choices. Visit megaphone.fm/adchoices This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy from different sources into fuels for building and repairing our tissues such as muscle, brain, and tendons and mobilizing energy from body fat storage. I discuss the role of iodine, selenium, and salt for thyroid health, and how specific exercise protocols, amino acids and temperature can dramatically shift levels of growth hormone release in waking and in sleep. I also describe the current landscape of prescription compounds, peptides and other factors for changing levels of thyroid and growth hormone, and some of their risks. Throughout the episode, mechanisms and tools grounded in specific mechanisms are discussed.

Supplements from Thorne

https://www.thorne.com/u/huberman

Timestamps

(00:00:00) Introduction

(00:06:05) Thyroid & Growth Hormone

(00:08:44) Food Shapes: Do They Matter?

(00:11:43) Stevia: Naming & Impact

(00:13:30) Metabolism 101: Your Brain the Furnace

(00:17:33) Releasing Hormones From Your Brain, Stimulating Hormones from Your Pituitary

(00:21:04) Thyroid Hormone’s Real Effects: Growth, Repair and Energy Consumption of Tissues

(00:22:45) Iodine, L-Tyrosine & Selenium: The Trio Essential For Thyroid Function

(00:26:05) How Much Iodine Do We Need? By Food, Supplement or Ocean Air

(00:28:09) Selenium For Thyroid: Brazil Nuts & Other Valuable Sources

(00:33:05) Selenium For Pregnancy, Prostate Cancer Risk, Acne

(00:35:20) “Clean Eating” Downsides: Cruciferous Vegetables, Leeching Iodine

(00:39:00) Other Benefits of Iodine: Reducing Inflammation

(00:41:00) Why & How Increased Thyroid Increases Metabolism

(00:42:12) What To Eat To Support Your Brain

(00:43:00) Hyperthyroidism (Too Much) & Hypothyroidism (Too Little)

(00:44:35) Menstruation: Thyroid Carbohydrate & Sugar Craving

(00:45:33) Ketogenic Diet & Its Effects On Thyroid, Rebound Weight Gain

(00:48:39) Growth Hormone: What, Why & How

(00:51:18) Growth Hormone (GH) Changes Across The Lifespan & Risks of GH Therapy

(00:53:40) How To Powerfully Increase Growth Hormone: Know The Natural Triggers

(00:54:49) Not Eating Within 2hrs of Sleep: Keep Blood Glucose Low(ish) At Sleep

(00:55:43) Delta Wave Brain Activity Is the Trigger For Growth Hormone Release

(00:58:25) LOW Doses of Melatonin Supplementation For Increasing GH Release

(01:01:00) Book: Altered Traits, Binaural Beats? Delta Waves Access

(01:04:35) Specific Types & Duration of Exercise That Stimulate Growth Hormone & Warmups

(01:08:40) Keeping Low Blood Glucose & Ensuring A Cool Down For Two Phase GH Release

(01:10:36) Sex Differences For WHEN During Exercise Growth Hormone and IGF-1 Release Occurs: Males Have To Last Longer

(01:14:10) Supplements That Increase Growth Hormone 100-400% (or more): Arginine, Ornithine

(01:18:20) Arginine & Exercise Together Can Be Counter-Productive

(01:19:50) L-Citrulline Better For Arginine Than Arginine Itself (?!); & Blood Pressure Caution

(01:23:09) Growth Hormone Changes Across The Lifespan: No One Escapes

(01:26:00) Heat (& Cold) for Triggering Extremely Large Increases In Growth Hormone

(01:29:20) Specific Heat Protocols For Increasing Growth Hormone: Up To 16-Fold (?!)

(01:34:30) 2021 (New) Study: Heat Increases GH, & Lowers Cortisol, No Effects On Testosterone, DHEA Or Prolactin

(01:36:00) Prescription Growth Hormone, & Emerging Peptides Therapeutics, Secretagogues Etc.

(01:42:25) Synthesis, Summary Of Actionable Steps For Increasing GH and Thyroid Hormone

(01:44:00) Zero Cost & Other Ways to Support Our Podcast; & Thank You!

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6360 no How Hormones Control Hunger, Eating & Satiety https://hubermanlab.com/how-our-hormones-control-our-hunger-eating-and-satiety/ This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more. Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin". Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:59) Hunger: Neural & Hormonal Control (00:08:32) Chewing & Hunger (00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger (00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones (00:16:28) Anorexia & Extreme Overeating (00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) (00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism (00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control (00:24:40) Meal Timing Determines Hunger, Not the Other Way Around (00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting (00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule (00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!” (00:34:55) Eating For Amino Acids, Fatty Acids & Sugar (00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings (00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing (00:49:32) “A Calorie Is NOT A Calorie” After All (00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia (00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon (01:02:40) Movement, Exercise & GLUT-4 (01:04:50) Why Sugar Stimulates Your Appetite (01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity (01:07:55) High-Intensity Exercise, Glycogen & Metabolism (01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals (01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin (01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores (01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc (01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity (01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones (01:28:10) Diabetes, Filtering Blood, Sweet Urine (01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes (01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone (01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 19 Apr 2021 08:30:00 -0000 How Hormones Control Hunger, Eating & Satiety full 16 Scicomm Media This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat,... This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more. Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin". Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Supplements from Thorne https://www.thorne.com/u/huberman Timestamps (00:00:00) Introduction (00:06:59) Hunger: Neural & Hormonal Control (00:08:32) Chewing & Hunger (00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger (00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones (00:16:28) Anorexia & Extreme Overeating (00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH) (00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism (00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control (00:24:40) Meal Timing Determines Hunger, Not the Other Way Around (00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting (00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule (00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!” (00:34:55) Eating For Amino Acids, Fatty Acids & Sugar (00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings (00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing (00:49:32) “A Calorie Is NOT A Calorie” After All (00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia (00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon (01:02:40) Movement, Exercise & GLUT-4 (01:04:50) Why Sugar Stimulates Your Appetite (01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity (01:07:55) High-Intensity Exercise, Glycogen & Metabolism (01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals (01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin (01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores (01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc (01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity (01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones (01:28:10) Diabetes, Filtering Blood, Sweet Urine (01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes (01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone (01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast Learn more about your ad choices. Visit megaphone.fm/adchoices This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I explain the brain areas that control our desire to eat, and our desire to stop eating. I discuss a hormone we all can make that is regulated by UV-rays from sunlight that reduces our appetite. I also explain that when we eat controls our appetite and not the other way around (and how to leverage that fact). I describe how we are basically always eating until we reach a threshold level of fatty acids and amino acids in our gut and the factors that can alter that signaling and make us eat far more than we need. I also explain how insulin, glucose and glucagon work, why cholesterol is so key for ovary, adrenal, liver and testes function and how the ketogenic diet impacts glucose and thyroid levels. As always, I describe many tools: specific supplements, prescription compounds, specific types (and timing) of exercise to regulate hormones, specific timing and types of eating, ways to reduce sugar cravings by triggering release of the hormone CCK, and more.

Note: A future episode will cover Thyroid hormone. Also, I mis-spoke when explaining POMC neurons. I said “P-M-O-C” but should have said “POMC”. Apologies. The name I gave for what POMC is, however, was correct: "proopiomelanocortin".

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

Supplements from Thorne

https://www.thorne.com/u/huberman

Timestamps

(00:00:00) Introduction

(00:06:59) Hunger: Neural & Hormonal Control

(00:08:32) Chewing & Hunger

(00:11:05) Siamese Rats Reveal the Importance of Hormones In Hunger

(00:13:08) Neurons That Powerfully Control Hunger by Releasing Specific Hormones

(00:16:28) Anorexia & Extreme Overeating

(00:16:57) Why Sunlight Suppresses Hunger: a-Melanocyte Stimulating Hormone (a -MSH)

(00:20:03) Blue-blockers, Injecting a-MSH: Instant Tan & Priapism

(00:22:30) Ghrelin: A Hormone That Determines When You Get Hungry, & That You Can Control

(00:24:40) Meal Timing Determines Hunger, Not the Other Way Around

(00:27:20) Satchin Panda, Circadian Eating & Intermittent(ish) Fasting

(00:29:35) How To Rationally Adjust Meal Schedules: The 45min Per Day Rule

(00:33:02) CCK (Cholecystokinin): A Hormone In Your Gut That Says “No Mas!”

(00:34:55) Eating For Amino Acids, Fatty Acids & Sugar

(00:39:05) L-Glutamine: Stimulates the Immune System & Reduces Sugar Cravings

(00:43:42) Things To Avoid: Emulsifiers; Alter Gut Mucosa & Nutrient Sensing

(00:49:32) “A Calorie Is NOT A Calorie” After All

(00:52:36) Insulin & Glucose: Hyperglycemia, Euglycemia, & Hypogylcemia

(00:56:12) The Order Your Eat Foods Matters: Managing Your Blood Glucose & Glucagon

(01:02:40) Movement, Exercise & GLUT-4

(01:04:50) Why Sugar Stimulates Your Appetite

(01:05:40) Keeping Blood Sugar Stable With Specific Exercises, The Power Of Insulin Sensitivity

(01:07:55) High-Intensity Exercise, Glycogen & Metabolism

(01:10:28) Cholesterol, HDL, LDL & Glucose Management: Ovaries, Testes, Liver, Adrenals

(01:15:00) Prescription Compounds That Reduce Blood Glucose: Metformin

(01:16:45) Berberine: A Potent Glucose Buffer That Also Adjusts Cholesterol Levels, Canker Sores

(01:22:05) Chromium, L-Carnitine, Ginseng, Caffeine, Magnesium, Stevia, Vitamin B3, & Zinc

(01:24:34) Acids: Vinegar, Lemons & Limes & False Alkalinity

(01:26:40) Ketogenic Diets (In Brief): Effects On Blood Glucose, Thyroid Hormones

(01:28:10) Diabetes, Filtering Blood, Sweet Urine

(01:31:08) The Power of GLP-1 & Yerba Mate For Controlling Appetite, Electrolytes

(01:35:19) Summary & Notes About Thyroid, Estrogen, Testosterone

(01:37:20) Zero Cost & Sponsor-Based Ways To Support The Huberman Lab Podcast

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5983 no How to Optimize Testosterone & Estrogen https://www.hubermanlab.com/episode/the-science-of-how-to-optimize-testosterone-and-estrogen?utm_campaign=How+to+Optimize+Testosterone+%26+Estrogen&utm_source=podcast+player&utm_medium=rss+website+link In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:26 Sponsors: AG1, LMNT & Waking Up   00:05:50 Hormone Optimization   00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health   00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios   00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine   00:20:58 Testosterone and Libido Pre-Ovulation   00:21:48 Estrogen and Sexual Receptivity; Libido In Males   00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence   00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding   00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios   00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin   00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6   00:33:20 How Exactly Do Behaviors Change Hormones?   00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition   00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone   00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects   00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios   00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise   00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH   00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency   01:04:39 Specificity of Hormone Effects   01:06:03 Temperature: Cold and Hot Gonads   01:14:10 How To Exercise: Types, Effort Level, Sequencing   01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters   01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms   01:33:18 Nutrients That Optimize The Foundation For Hormones   01:36:00 Opioids as Severe Hormone Disruptors   01:37:23 Testes, Antlers and Ovaries   01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)   01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali   01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier   01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal   01:47:43 Ecdysteroids: Mimic Mammalian Hormones   01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis   01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu   01:59:17 Summary: And Note About Additional Related Topic Coverage Coming   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 12 Apr 2021 08:00:00 -0000 How to Optimize Testosterone & Estrogen full 15 Scicomm Media In this episode, I discuss the hormones testosterone and estrogen and how they impact the brain, body, and behavior at ages after puberty. In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:26 Sponsors: AG1, LMNT & Waking Up   00:05:50 Hormone Optimization   00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health   00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios   00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine   00:20:58 Testosterone and Libido Pre-Ovulation   00:21:48 Estrogen and Sexual Receptivity; Libido In Males   00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence   00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding   00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios   00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin   00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6   00:33:20 How Exactly Do Behaviors Change Hormones?   00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition   00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone   00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects   00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios   00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise   00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH   00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency   01:04:39 Specificity of Hormone Effects   01:06:03 Temperature: Cold and Hot Gonads   01:14:10 How To Exercise: Types, Effort Level, Sequencing   01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters   01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms   01:33:18 Nutrients That Optimize The Foundation For Hormones   01:36:00 Opioids as Severe Hormone Disruptors   01:37:23 Testes, Antlers and Ovaries   01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)   01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali   01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier   01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal   01:47:43 Ecdysteroids: Mimic Mammalian Hormones   01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis   01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu   01:59:17 Summary: And Note About Additional Related Topic Coverage Coming   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:26 Sponsors: AG1, LMNT & Waking Up  

00:05:50 Hormone Optimization  

00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health  

00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios  

00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine  

00:20:58 Testosterone and Libido Pre-Ovulation  

00:21:48 Estrogen and Sexual Receptivity; Libido In Males  

00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence  

00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding  

00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios  

00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin  

00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6  

00:33:20 How Exactly Do Behaviors Change Hormones?  

00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition  

00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone  

00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects  

00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios  

00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise  

00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH  

00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency  

01:04:39 Specificity of Hormone Effects  

01:06:03 Temperature: Cold and Hot Gonads  

01:14:10 How To Exercise: Types, Effort Level, Sequencing  

01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters  

01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms  

01:33:18 Nutrients That Optimize The Foundation For Hormones  

01:36:00 Opioids as Severe Hormone Disruptors  

01:37:23 Testes, Antlers and Ovaries  

01:38:50 Creatine and Increasing DHT (Dihydrotestosterone)  

01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali  

01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier  

01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal  

01:47:43 Ecdysteroids: Mimic Mammalian Hormones  

01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis  

01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu  

01:59:17 Summary: And Note About Additional Related Topic Coverage Coming  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 7118 no How Hormones Shape Sexual Development https://www.hubermanlab.com/episode/biological-influences-on-sex-sex-differences-and-preferences?utm_campaign=The+Science+of+Sexual+Development&utm_source=podcast+player&utm_medium=rss+website+link In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 AG1, LMNT & Waking Up   00:06:47 Announcement: Mood Meter App Works Again   00:08:00 Maximizing Learning from the Podcast   00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles   00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior   00:14:15 Hormones Basics   00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex   00:17:50 Y Chromosome Inhibition of Feminization   00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone   00:19:45 Hormonal Sex, Morphological Sex   00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes   00:23:06 Masculinization, Feminization, Demasculinization, Defeminization   00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development   00:27:03 Secondary Sexual Characteristics   00:27:43 Penis Sprouting: Guevedoces   00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain   00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes   00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals   00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.   00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline   00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS   00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone   00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults   00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles   01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase   01:06:39 Creatine & DHT/Hair Loss   01:08:20 Predicting Aging Rates By Pubertal Rates   01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione   01:14:26 Intersex Moles   01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”   01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation   01:29:13 Brain Dimorphisms with Sexual Orientation   01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers   01:35:06 The Path Forward & A Warning   01:35:55 Support & Your Questions   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 05 Apr 2021 08:00:00 -0000 How Hormones Shape Sexual Development full 14 Scicomm Media In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone... In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 AG1, LMNT & Waking Up   00:06:47 Announcement: Mood Meter App Works Again   00:08:00 Maximizing Learning from the Podcast   00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles   00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior   00:14:15 Hormones Basics   00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex   00:17:50 Y Chromosome Inhibition of Feminization   00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone   00:19:45 Hormonal Sex, Morphological Sex   00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes   00:23:06 Masculinization, Feminization, Demasculinization, Defeminization   00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development   00:27:03 Secondary Sexual Characteristics   00:27:43 Penis Sprouting: Guevedoces   00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain   00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes   00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals   00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.   00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline   00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS   00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone   00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults   00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles   01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase   01:06:39 Creatine & DHT/Hair Loss   01:08:20 Predicting Aging Rates By Pubertal Rates   01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione   01:14:26 Intersex Moles   01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”   01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation   01:29:13 Brain Dimorphisms with Sexual Orientation   01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers   01:35:06 The Path Forward & A Warning   01:35:55 Support & Your Questions   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed.


Read the full show notes for this episode at hubermanlab.com.


Thank you to our sponsors


AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman


Timestamps

00:00:00 Introduction  

00:00:30 AG1, LMNT & Waking Up  

00:06:47 Announcement: Mood Meter App Works Again  

00:08:00 Maximizing Learning from the Podcast  

00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles  

00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior  

00:14:15 Hormones Basics  

00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex  

00:17:50 Y Chromosome Inhibition of Feminization  

00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone  

00:19:45 Hormonal Sex, Morphological Sex  

00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes  

00:23:06 Masculinization, Feminization, Demasculinization, Defeminization  

00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development  

00:27:03 Secondary Sexual Characteristics  

00:27:43 Penis Sprouting: Guevedoces  

00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain  

00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes  

00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals  

00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc.  

00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline  

00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS  

00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone  

00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults  

00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles  

01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase  

01:06:39 Creatine & DHT/Hair Loss  

01:08:20 Predicting Aging Rates By Pubertal Rates  

01:10:04 Hyenas, Baseball, & Jumbo Clitorises: Androstenedione  

01:14:26 Intersex Moles  

01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare”  

01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation  

01:29:13 Brain Dimorphisms with Sexual Orientation  

01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers  

01:35:06 The Path Forward & A Warning  

01:35:55 Support & Your Questions  


Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5690 no The Science of Emotions & Relationships https://www.hubermanlab.com/episode/the-science-of-emotions-relationships In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:32 Sponsors: AG1, LMNT & Waking Up   00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link   00:07:40 Emotions: Subjective Yet Tractable   00:10:53 To Understand Your Emotions: Look At Infancy & Puberty   00:15:21 Your First Feeling Was Anxiety   00:17:36 What Are “Healthy Emotions”?   00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App   00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself   00:24:00 You Are An Infant: Bonds & Predictions   00:27:57 Attachment Style Hinges On How You Handle Disappointment   00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)   00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic   00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias   00:42:19 Getting Out Of Your Head: The Attentional Aperture   00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive   00:47:58 Bodyfat & Puberty: The Leptin Connection   00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage   00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent   00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds   01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal   01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet   01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies   01:14:18 Left Brain = Language, Right Brain = Spatial Awareness   01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody   01:18:32 Oxytocin: The Molecule of Synchronizing States   01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior   01:23:00 Promoting Trust & Monogamy   01:27:00 Ways To Increase Oxytocin   01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities   01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body   01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience   01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework   01:38:54 Roundup, Various Forms of Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 29 Mar 2021 08:00:00 -0000 The Science of Emotions & Relationships full 13 Scicomm Media In this episode, I discuss the biology of emotions and moods in the context of relationships. In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:32 Sponsors: AG1, LMNT & Waking Up   00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link   00:07:40 Emotions: Subjective Yet Tractable   00:10:53 To Understand Your Emotions: Look At Infancy & Puberty   00:15:21 Your First Feeling Was Anxiety   00:17:36 What Are “Healthy Emotions”?   00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App   00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself   00:24:00 You Are An Infant: Bonds & Predictions   00:27:57 Attachment Style Hinges On How You Handle Disappointment   00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)   00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic   00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias   00:42:19 Getting Out Of Your Head: The Attentional Aperture   00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive   00:47:58 Bodyfat & Puberty: The Leptin Connection   00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage   00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent   00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds   01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal   01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet   01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies   01:14:18 Left Brain = Language, Right Brain = Spatial Awareness   01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody   01:18:32 Oxytocin: The Molecule of Synchronizing States   01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior   01:23:00 Promoting Trust & Monogamy   01:27:00 Ways To Increase Oxytocin   01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities   01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body   01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience   01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework   01:38:54 Roundup, Various Forms of Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shape our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:32 Sponsors: AG1, LMNT & Waking Up  

00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link  

00:07:40 Emotions: Subjective Yet Tractable  

00:10:53 To Understand Your Emotions: Look At Infancy & Puberty  

00:15:21 Your First Feeling Was Anxiety  

00:17:36 What Are “Healthy Emotions”?  

00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App  

00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself  

00:24:00 You Are An Infant: Bonds & Predictions  

00:27:57 Attachment Style Hinges On How You Handle Disappointment  

00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written)  

00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic  

00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias  

00:42:19 Getting Out Of Your Head: The Attentional Aperture  

00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive  

00:47:58 Bodyfat & Puberty: The Leptin Connection  

00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage  

00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent  

00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds  

01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal  

01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet  

01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies  

01:14:18 Left Brain = Language, Right Brain = Spatial Awareness  

01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody  

01:18:32 Oxytocin: The Molecule of Synchronizing States  

01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior  

01:23:00 Promoting Trust & Monogamy  

01:27:00 Ways To Increase Oxytocin  

01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities  

01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body  

01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience  

01:36:43 MDMA and Other Psychedelic Compounds: Building A Framework  

01:38:54 Roundup, Various Forms of Support  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5862 no How to Increase Motivation & Drive https://www.hubermanlab.com/episode/how-to-increase-motivation-and-drive This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:04:22 Announcement: Spanish Subtitles   00:05:06 Emotions, Addiction & Mindset   00:06:22 Motivation & Movement: The Dopamine Connection   00:07:29 A Double-Edged Dopamine Blade   00:08:56 Dopamine Fundamentals: Precursor to Adrenalin   00:10:15 The Reward Pathway: An Accelerator & A Brake   00:12:10 Motivation = Pleasure Plus Pain   00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine   00:16:15 Subjective Control of Dopamine Release   00:17:40 Social Media and Video Games   00:18:15 Addiction & Dopamine: Progressively Diminishing Returns   00:18:48 Novelty, Sensation-Seeking & Anticipation   00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails   00:23:11 Desire Scales With Pain: The Yearning Function   00:24:43 The Croissant Craving Circuit   00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus   00:26:26 In Your Skin Or Out In the World   00:27:25 Cannabinoids Lethargy & Forgetfulness   00:28:15 The Almond Meditation   00:29:30 Drugs That Shift Exteroception Versus Interoception   00:30:36 Emotional Balance, Active & Passive Manipulation   00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs   00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself   00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods   00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin   00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors   00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs   00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine   00:48:00 The Chemistry of “I Won, But Now What?”   00:49:00 Healthy Emotional Development: Child and Parent   00:50:03 Never Say “Maybe” (Reward Prediction Error)   00:52:02 Surprise!   00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?   00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy   00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine   01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity   01:03:55 Leveraging Dopamine Schedules   01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment   01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them   01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase   01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)   01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them   01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation   01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon   01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Mar 2021 08:00:00 -0000 How to Increase Motivation & Drive full 12 Scicomm Media This episode explains the science of motivation and drive. This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:04:22 Announcement: Spanish Subtitles   00:05:06 Emotions, Addiction & Mindset   00:06:22 Motivation & Movement: The Dopamine Connection   00:07:29 A Double-Edged Dopamine Blade   00:08:56 Dopamine Fundamentals: Precursor to Adrenalin   00:10:15 The Reward Pathway: An Accelerator & A Brake   00:12:10 Motivation = Pleasure Plus Pain   00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine   00:16:15 Subjective Control of Dopamine Release   00:17:40 Social Media and Video Games   00:18:15 Addiction & Dopamine: Progressively Diminishing Returns   00:18:48 Novelty, Sensation-Seeking & Anticipation   00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails   00:23:11 Desire Scales With Pain: The Yearning Function   00:24:43 The Croissant Craving Circuit   00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus   00:26:26 In Your Skin Or Out In the World   00:27:25 Cannabinoids Lethargy & Forgetfulness   00:28:15 The Almond Meditation   00:29:30 Drugs That Shift Exteroception Versus Interoception   00:30:36 Emotional Balance, Active & Passive Manipulation   00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs   00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself   00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods   00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin   00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors   00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs   00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine   00:48:00 The Chemistry of “I Won, But Now What?”   00:49:00 Healthy Emotional Development: Child and Parent   00:50:03 Never Say “Maybe” (Reward Prediction Error)   00:52:02 Surprise!   00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?   00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy   00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine   01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity   01:03:55 Leveraging Dopamine Schedules   01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment   01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them   01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase   01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)   01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them   01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation   01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon   01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode explains the science of motivation and drive. I describe how dopamine — a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:04:22 Announcement: Spanish Subtitles  

00:05:06 Emotions, Addiction & Mindset  

00:06:22 Motivation & Movement: The Dopamine Connection  

00:07:29 A Double-Edged Dopamine Blade  

00:08:56 Dopamine Fundamentals: Precursor to Adrenalin  

00:10:15 The Reward Pathway: An Accelerator & A Brake  

00:12:10 Motivation = Pleasure Plus Pain  

00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine  

00:16:15 Subjective Control of Dopamine Release  

00:17:40 Social Media and Video Games  

00:18:15 Addiction & Dopamine: Progressively Diminishing Returns  

00:18:48 Novelty, Sensation-Seeking & Anticipation  

00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails  

00:23:11 Desire Scales With Pain: The Yearning Function  

00:24:43 The Croissant Craving Circuit  

00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus  

00:26:26 In Your Skin Or Out In the World  

00:27:25 Cannabinoids Lethargy & Forgetfulness  

00:28:15 The Almond Meditation  

00:29:30 Drugs That Shift Exteroception Versus Interoception  

00:30:36 Emotional Balance, Active & Passive Manipulation  

00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs  

00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself  

00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods  

00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin  

00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors  

00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs  

00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine  

00:48:00 The Chemistry of “I Won, But Now What?”  

00:49:00 Healthy Emotional Development: Child and Parent  

00:50:03 Never Say “Maybe” (Reward Prediction Error)  

00:52:02 Surprise!  

00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late?  

00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy  

00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine  

01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity  

01:03:55 Leveraging Dopamine Schedules  

01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment  

01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them  

01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase  

01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good)  

01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them  

01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation  

01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon  

01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5129 no How Foods & Nutrients Control Our Moods https://www.hubermanlab.com/episode/how-foods-and-nutrients-control-our-moods This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:05:00 Emotions: Aligning Mind & Body   00:06:41 Nutrients, Neurochemicals and Mood   00:08:39 Primitive Expressions and Actions   00:12:30 The Vagus Nerve: Truth, Fiction, Function   00:15:45 “Vagus Stimulation”: A Terrible Concept   00:16:35 Polyvagal Theory   00:18:27 Vagus Senses Many Things, & Moves Our Organs   00:19:35 Sugar Sensing Without Perception of Sweetness   00:23:00 Eating-Induced Anxiety   00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”   00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More   00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement   00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin   00:38:29 Serotonin: Gut, Brain, Satiety and Prozac   00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)   00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions   00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers   00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell   00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”   00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity   00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression   01:01:00 Fish Oil as Antidepressant   01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain   01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs   01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine   01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us   01:21:55 Probiotics, Brain Fog, Autism, Fermentation   01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!   01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences   01:33:20 Fasting-Based Depletion of Our Microbiome   01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!   01:38:30 How Mindset Controls Our Metabolism   01:41:03 Closing Comments, Thanks, Support & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Mar 2021 08:00:00 -0000 How Foods & Nutrients Control Our Moods full 11 Scicomm Media This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key... This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:05:00 Emotions: Aligning Mind & Body   00:06:41 Nutrients, Neurochemicals and Mood   00:08:39 Primitive Expressions and Actions   00:12:30 The Vagus Nerve: Truth, Fiction, Function   00:15:45 “Vagus Stimulation”: A Terrible Concept   00:16:35 Polyvagal Theory   00:18:27 Vagus Senses Many Things, & Moves Our Organs   00:19:35 Sugar Sensing Without Perception of Sweetness   00:23:00 Eating-Induced Anxiety   00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”   00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More   00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement   00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin   00:38:29 Serotonin: Gut, Brain, Satiety and Prozac   00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)   00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions   00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers   00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell   00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”   00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity   00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression   01:01:00 Fish Oil as Antidepressant   01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain   01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs   01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine   01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us   01:21:55 Probiotics, Brain Fog, Autism, Fermentation   01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!   01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences   01:33:20 Fasting-Based Depletion of Our Microbiome   01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!   01:38:30 How Mindset Controls Our Metabolism   01:41:03 Closing Comments, Thanks, Support & Resources   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:05:00 Emotions: Aligning Mind & Body  

00:06:41 Nutrients, Neurochemicals and Mood  

00:08:39 Primitive Expressions and Actions  

00:12:30 The Vagus Nerve: Truth, Fiction, Function  

00:15:45 “Vagus Stimulation”: A Terrible Concept  

00:16:35 Polyvagal Theory  

00:18:27 Vagus Senses Many Things, & Moves Our Organs  

00:19:35 Sugar Sensing Without Perception of Sweetness  

00:23:00 Eating-Induced Anxiety  

00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold”  

00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More  

00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement  

00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin  

00:38:29 Serotonin: Gut, Brain, Satiety and Prozac  

00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time)  

00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions  

00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers  

00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell  

00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made”  

00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity  

00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression  

01:01:00 Fish Oil as Antidepressant  

01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain  

01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs  

01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine  

01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us  

01:21:55 Probiotics, Brain Fog, Autism, Fermentation  

01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends!  

01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences  

01:33:20 Fasting-Based Depletion of Our Microbiome  

01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects!  

01:38:30 How Mindset Controls Our Metabolism  

01:41:03 Closing Comments, Thanks, Support & Resources  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6034 no Master Stress: Tools for Managing Stress & Anxiety https://www.hubermanlab.com/episode/tools-for-managing-stress-and-anxiety This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:41 Emotions: A Logical Framework of Brain-Body Loops   00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative   00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action   00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm   00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”   00:29:45 The Fastlane to Calm   00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag   00:36:50 Cyclic Sighing For Calm and Sleep Induction   00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement   00:38:46 Two Breathing Centers In The Brain   00:39:45 Breathing For Speaking Clearly   00:40:39 The 3 Types of Stress: Short, Medium and Long-Term   00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus   00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells   00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation   00:50:58 Inflammation Is Useful and Good, In the Short Term   00:52:02 Procrastination and Self-Manufactured Nootropics   00:53:00 Relaxation Can Cause Illness   00:54:30 Immune Activation Protocol   00:55:20 Medium Term Stress: A Clear Definition   00:56:07 Stress Threshold   00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose   00:59:50 Use Vision to Calm the Mind When the Body Is Agitated   01:02:36 Beyond NSDR   01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks   01:06:30 Tools for Dealing With Long Term Stress   01:08:20 The Oxytocin Myth   01:09:15 Serotonin: Satiety, Safety   01:12:00 Delight and Flexibility   01:13:30 Chemical Irritants We Make But Can Control: Tackykinin   01:15:40 Impactful Gratitude   01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support   01:18:04 Melatonin: Cautionary Note About Adrenal Suppression   01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway   01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety   01:23:00 Beware Taurine and Energy Drinks With Taurine   01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol   01:25:50 Examine.com Is An Amazing Free Resource   01:26:20 How This All Relates to Emotions: State Versus Demand = Valence   01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools   01:34:00 Next Steps   01:35:40 Topic Suggestions, Subscriptions and Reviews Please   01:37:40 Additional Resources, Synthesis   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Mar 2021 09:00:00 -0000 Master Stress: Tools for Managing Stress & Anxiety full 10 Scicomm Media This episode explains what stress is, and how it recruits our brain and body to react in specific ways. This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:41 Emotions: A Logical Framework of Brain-Body Loops   00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative   00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action   00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm   00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”   00:29:45 The Fastlane to Calm   00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag   00:36:50 Cyclic Sighing For Calm and Sleep Induction   00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement   00:38:46 Two Breathing Centers In The Brain   00:39:45 Breathing For Speaking Clearly   00:40:39 The 3 Types of Stress: Short, Medium and Long-Term   00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus   00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells   00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation   00:50:58 Inflammation Is Useful and Good, In the Short Term   00:52:02 Procrastination and Self-Manufactured Nootropics   00:53:00 Relaxation Can Cause Illness   00:54:30 Immune Activation Protocol   00:55:20 Medium Term Stress: A Clear Definition   00:56:07 Stress Threshold   00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose   00:59:50 Use Vision to Calm the Mind When the Body Is Agitated   01:02:36 Beyond NSDR   01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks   01:06:30 Tools for Dealing With Long Term Stress   01:08:20 The Oxytocin Myth   01:09:15 Serotonin: Satiety, Safety   01:12:00 Delight and Flexibility   01:13:30 Chemical Irritants We Make But Can Control: Tackykinin   01:15:40 Impactful Gratitude   01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support   01:18:04 Melatonin: Cautionary Note About Adrenal Suppression   01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway   01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety   01:23:00 Beware Taurine and Energy Drinks With Taurine   01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol   01:25:50 Examine.com Is An Amazing Free Resource   01:26:20 How This All Relates to Emotions: State Versus Demand = Valence   01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools   01:34:00 Next Steps   01:35:40 Topic Suggestions, Subscriptions and Reviews Please   01:37:40 Additional Resources, Synthesis   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:04:41 Emotions: A Logical Framework of Brain-Body Loops  

00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative  

00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action  

00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm  

00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia”  

00:29:45 The Fastlane to Calm  

00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag  

00:36:50 Cyclic Sighing For Calm and Sleep Induction  

00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement  

00:38:46 Two Breathing Centers In The Brain  

00:39:45 Breathing For Speaking Clearly  

00:40:39 The 3 Types of Stress: Short, Medium and Long-Term  

00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus  

00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells  

00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation  

00:50:58 Inflammation Is Useful and Good, In the Short Term  

00:52:02 Procrastination and Self-Manufactured Nootropics  

00:53:00 Relaxation Can Cause Illness  

00:54:30 Immune Activation Protocol  

00:55:20 Medium Term Stress: A Clear Definition  

00:56:07 Stress Threshold  

00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose  

00:59:50 Use Vision to Calm the Mind When the Body Is Agitated  

01:02:36 Beyond NSDR  

01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks  

01:06:30 Tools for Dealing With Long Term Stress  

01:08:20 The Oxytocin Myth  

01:09:15 Serotonin: Satiety, Safety  

01:12:00 Delight and Flexibility  

01:13:30 Chemical Irritants We Make But Can Control: Tackykinin  

01:15:40 Impactful Gratitude  

01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support  

01:18:04 Melatonin: Cautionary Note About Adrenal Suppression  

01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway  

01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety  

01:23:00 Beware Taurine and Energy Drinks With Taurine  

01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol  

01:25:50 Examine.com Is An Amazing Free Resource  

01:26:20 How This All Relates to Emotions: State Versus Demand = Valence  

01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools  

01:34:00 Next Steps  

01:35:40 Topic Suggestions, Subscriptions and Reviews Please  

01:37:40 Additional Resources, Synthesis  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5708 no Control Pain & Heal Faster With Your Brain https://www.hubermanlab.com/episode/control-pain-and-heal-faster-with-your-brain In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction/Avenues for Support   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:58 Deliberate Unlearning   00:06:43 Pain, Injury and Regeneration   00:09:17 A System of Touch (Somatosensation)   00:11:42 Pain and Injury are Dissociable   00:15:19 Objective versus Subjective Control of Experience   00:16:15 Plasticity of Perception   00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain   00:18:42 Homoculous, Ratonculous, Dogunculus   00:19:05 “Sensitivity” explained   00:21:30 Inflammation   00:22:24 Phantom Limb Pain   00:24:00 Top-down Relief of Pain by Vision   00:26:41 From Deaf to Hearing Sounds   00:28:10 Pain Is In The Mind & Body   00:29:44 Recovering Movement Faster After Injury   00:35:00 Don’t Over Compensate   00:37:34 Concussion, TBI & Brain Ageing   00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance   00:43:05 Body Position & Angle During Sleep   00:44:30 Types of Exercise For Restoring & Maintaining Brain Health   00:47:33 Ambulance Cells in The Brain   00:49:20 True Pain Control by Belief and Context   00:51:45 Romantic Love and Pain   00:55:05 Dopaminergic Control of Pain   00:57:15 Acupuncture: Rigorous Scientific Assessment   01:07:32 Vagus Activation and Autonomic Control of Pain   01:08:30 Inflammation, Turmeric, Lead and DHT   01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing   01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain   01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.   01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight   01:26:10 Glymphatics and Sleep   01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots   01:31:38 Young Blood: Actual Science   01:35:44 Synthesis, Support & Resources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Mar 2021 08:30:00 -0000 Control Pain & Heal Faster With Your Brain full 9 Scicomm Media In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more.  Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction/Avenues for Support   00:00:31 Sponsors: AG1, LMNT & Waking Up   00:04:58 Deliberate Unlearning   00:06:43 Pain, Injury and Regeneration   00:09:17 A System of Touch (Somatosensation)   00:11:42 Pain and Injury are Dissociable   00:15:19 Objective versus Subjective Control of Experience   00:16:15 Plasticity of Perception   00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain   00:18:42 Homoculous, Ratonculous, Dogunculus   00:19:05 “Sensitivity” explained   00:21:30 Inflammation   00:22:24 Phantom Limb Pain   00:24:00 Top-down Relief of Pain by Vision   00:26:41 From Deaf to Hearing Sounds   00:28:10 Pain Is In The Mind & Body   00:29:44 Recovering Movement Faster After Injury   00:35:00 Don’t Over Compensate   00:37:34 Concussion, TBI & Brain Ageing   00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance   00:43:05 Body Position & Angle During Sleep   00:44:30 Types of Exercise For Restoring & Maintaining Brain Health   00:47:33 Ambulance Cells in The Brain   00:49:20 True Pain Control by Belief and Context   00:51:45 Romantic Love and Pain   00:55:05 Dopaminergic Control of Pain   00:57:15 Acupuncture: Rigorous Scientific Assessment   01:07:32 Vagus Activation and Autonomic Control of Pain   01:08:30 Inflammation, Turmeric, Lead and DHT   01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing   01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain   01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.   01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight   01:26:10 Glymphatics and Sleep   01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots   01:31:38 Young Blood: Actual Science   01:35:44 Synthesis, Support & Resources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. 

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction/Avenues for Support  

00:00:31 Sponsors: AG1, LMNT & Waking Up  

00:04:58 Deliberate Unlearning  

00:06:43 Pain, Injury and Regeneration  

00:09:17 A System of Touch (Somatosensation)  

00:11:42 Pain and Injury are Dissociable  

00:15:19 Objective versus Subjective Control of Experience  

00:16:15 Plasticity of Perception  

00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain  

00:18:42 Homoculous, Ratonculous, Dogunculus  

00:19:05 “Sensitivity” explained  

00:21:30 Inflammation  

00:22:24 Phantom Limb Pain  

00:24:00 Top-down Relief of Pain by Vision  

00:26:41 From Deaf to Hearing Sounds  

00:28:10 Pain Is In The Mind & Body  

00:29:44 Recovering Movement Faster After Injury  

00:35:00 Don’t Over Compensate  

00:37:34 Concussion, TBI & Brain Ageing  

00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance  

00:43:05 Body Position & Angle During Sleep  

00:44:30 Types of Exercise For Restoring & Maintaining Brain Health  

00:47:33 Ambulance Cells in The Brain  

00:49:20 True Pain Control by Belief and Context  

00:51:45 Romantic Love and Pain  

00:55:05 Dopaminergic Control of Pain  

00:57:15 Acupuncture: Rigorous Scientific Assessment  

01:07:32 Vagus Activation and Autonomic Control of Pain  

01:08:30 Inflammation, Turmeric, Lead and DHT  

01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing  

01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain  

01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.  

01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight  

01:26:10 Glymphatics and Sleep  

01:26:29 Stem Cells, Platelet Rich Plasma (PRP): Shams, Shoulds and Should Nots  

01:31:38 Young Blood: Actual Science  

01:35:44 Synthesis, Support & Resources

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5724 no Optimize Your Learning & Creativity With Science-Based Tools https://www.hubermanlab.com/episode/optimize-your-learning-and-creativity-with-science-based-tools In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1 & LMNT   00:04:53 The Daily (Learning) Routine   00:07:13 Plasticity Is NOT the Goal   00:09:26 No Obligation To Change   00:09:59 Practical Plasticity Language   00:13:37 Pillars of Neuroplasticity   00:15:16 My Daily Routine: Chronotype Management   00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light   00:19:09 Delay Caffeine!   00:21:19 Light, Black Coffee, Hydrate   00:22:57 High Alertness, Linear Tasks/Learning   00:25:12 Background Music/Noise: Yay or Nay?   00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine   00:28:37 Leveraging GO, NO-GO   00:30:08 Non-Specific Action   00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot   00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise   00:35:28 Temperaments Vary: And So Should This   00:36:01 The 3 Hour-Long Post Waking Block   00:36:20 Early Morning Exercise and GO Networks   00:38:05 Fasting, Ketogenic Diets, & Food Volume   00:39:41 Sodium/Electrolytes   00:40:57 Avoiding Hot Lunch, Food Pre-Occupation   00:42:01 Post Lunch Low/No Cognitive Load   00:42:56 Hydration, NSDR, Nap   00:44:54 Creativity Work   00:46:26 Creativity Is A Two-Part Phenomenon   00:51:15 Psychedelics   00:58:20 Afternoon Light As Insurance   01:00:26 Evening Nutrition   01:01:21 Repacking Glycogen: Hormonal Factors   01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve   01:07:08 The Power of Objective Tools   01:08:14 Visualization   01:11:34 Mini-Synthesis   01:13:31 Resetting Your Clock   01:15:55 Don’t Trust the Mind Now   01:16:59 Two, (Maybe 3) Optimization Bouts Per Day   01:18:33 Organizational Logic   01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.   01:24:42 Variation Among People, and Dogs   01:25:49 Accurate Versus Exhaustive   01:27:57 Familiar and New Ways To Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 22 Feb 2021 09:00:00 -0000 Optimize Your Learning & Creativity With Science-Based Tools full 8 Scicomm Media In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1 & LMNT   00:04:53 The Daily (Learning) Routine   00:07:13 Plasticity Is NOT the Goal   00:09:26 No Obligation To Change   00:09:59 Practical Plasticity Language   00:13:37 Pillars of Neuroplasticity   00:15:16 My Daily Routine: Chronotype Management   00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light   00:19:09 Delay Caffeine!   00:21:19 Light, Black Coffee, Hydrate   00:22:57 High Alertness, Linear Tasks/Learning   00:25:12 Background Music/Noise: Yay or Nay?   00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine   00:28:37 Leveraging GO, NO-GO   00:30:08 Non-Specific Action   00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot   00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise   00:35:28 Temperaments Vary: And So Should This   00:36:01 The 3 Hour-Long Post Waking Block   00:36:20 Early Morning Exercise and GO Networks   00:38:05 Fasting, Ketogenic Diets, & Food Volume   00:39:41 Sodium/Electrolytes   00:40:57 Avoiding Hot Lunch, Food Pre-Occupation   00:42:01 Post Lunch Low/No Cognitive Load   00:42:56 Hydration, NSDR, Nap   00:44:54 Creativity Work   00:46:26 Creativity Is A Two-Part Phenomenon   00:51:15 Psychedelics   00:58:20 Afternoon Light As Insurance   01:00:26 Evening Nutrition   01:01:21 Repacking Glycogen: Hormonal Factors   01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve   01:07:08 The Power of Objective Tools   01:08:14 Visualization   01:11:34 Mini-Synthesis   01:13:31 Resetting Your Clock   01:15:55 Don’t Trust the Mind Now   01:16:59 Two, (Maybe 3) Optimization Bouts Per Day   01:18:33 Organizational Logic   01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.   01:24:42 Variation Among People, and Dogs   01:25:49 Accurate Versus Exhaustive   01:27:57 Familiar and New Ways To Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction  

00:00:30 Sponsors: AG1 & LMNT  

00:04:53 The Daily (Learning) Routine  

00:07:13 Plasticity Is NOT the Goal  

00:09:26 No Obligation To Change  

00:09:59 Practical Plasticity Language  

00:13:37 Pillars of Neuroplasticity  

00:15:16 My Daily Routine: Chronotype Management  

00:17:20 Plasticity of the Wake-Sleep Circuit: Morning Light  

00:19:09 Delay Caffeine!  

00:21:19 Light, Black Coffee, Hydrate  

00:22:57 High Alertness, Linear Tasks/Learning  

00:25:12 Background Music/Noise: Yay or Nay?  

00:26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine  

00:28:37 Leveraging GO, NO-GO  

00:30:08 Non-Specific Action  

00:32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot  

00:33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise  

00:35:28 Temperaments Vary: And So Should This  

00:36:01 The 3 Hour-Long Post Waking Block  

00:36:20 Early Morning Exercise and GO Networks  

00:38:05 Fasting, Ketogenic Diets, & Food Volume  

00:39:41 Sodium/Electrolytes  

00:40:57 Avoiding Hot Lunch, Food Pre-Occupation  

00:42:01 Post Lunch Low/No Cognitive Load  

00:42:56 Hydration, NSDR, Nap  

00:44:54 Creativity Work  

00:46:26 Creativity Is A Two-Part Phenomenon  

00:51:15 Psychedelics  

00:58:20 Afternoon Light As Insurance  

01:00:26 Evening Nutrition  

01:01:21 Repacking Glycogen: Hormonal Factors  

01:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve  

01:07:08 The Power of Objective Tools  

01:08:14 Visualization  

01:11:34 Mini-Synthesis  

01:13:31 Resetting Your Clock  

01:15:55 Don’t Trust the Mind Now  

01:16:59 Two, (Maybe 3) Optimization Bouts Per Day  

01:18:33 Organizational Logic  

01:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.  

01:24:42 Variation Among People, and Dogs  

01:25:49 Accurate Versus Exhaustive  

01:27:57 Familiar and New Ways To Support  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5220 no How to Learn Faster by Using Failures, Movement & Balance https://www.hubermanlab.com/episode/using-failures-movement-and-balance-to-learn-faster In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:29 Sponsors: AG1, LMNT & Waking Up   00:06:20 Nerves and Muscles   00:12:00 Exercise alone won’t change your brain   00:12:58 Behavior will change your brain   00:13:30 Remembering the wrong things   00:15:00 Behavior as the gate to plasticity   00:15:45 Types of Plasticity   00:17:32 Errors Not Flow Trigger Plasticity   00:21:30 Mechanisms of Plasticity   00:22:30 What to learn when you are young   00:23:50 Alignment of your brain maps: neuron sandwiches   00:26:00 Wearing Prisms On Your Face   00:29:10 The KEY Trigger Plasticity   00:32:20 Frustration Is the Feeling to Follow (Further into Learning)   00:33:10 Incremental Learning   00:35:30 Huberman Free Throws   00:38:50 Failure Specificity Triggers Specific Plastic Changes   00:40:20 Triggering Rapid, Massive Plasticity Made Possible   00:43:25 Addiction   00:45:25 An Example of Ultradian-Incremental Learning   00:49:42 Bad Events   00:51:55 Surprise!   00:52:00 Making Dopamine Work For You (Not The Other Way Around)   00:53:20 HOW to release dopamine   00:55:00 (Mental) Performance Enhancing Drugs   00:56:00 Timing Your Learning   00:57:36 (Chem)Trails of Neuroplasticity   00:58:57 The Three Key Levers To Accelerate Plasticity   00:59:15 Limbic Friction: Finding Clear, Calm and Focused   01:04:25 The First Question To Ask Yourself Before Learning   01:05:00 Balance   01:07:45 Cerebellum   01:10:00 Flow States Are Not The Path To Learning   01:11:18 Novelty and Instability Are Key   01:14:55 How to Arrive At Learning   01:15:45 The Other Reason Kids Learn Faster Than Adults   01:19:25 Learning French and Other Things Faster   01:22:00 Yoga versus Science   01:32:00 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 15 Feb 2021 09:00:00 -0000 How to Learn Faster by Using Failures, Movement & Balance full 7 Scicomm Media In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:29 Sponsors: AG1, LMNT & Waking Up   00:06:20 Nerves and Muscles   00:12:00 Exercise alone won’t change your brain   00:12:58 Behavior will change your brain   00:13:30 Remembering the wrong things   00:15:00 Behavior as the gate to plasticity   00:15:45 Types of Plasticity   00:17:32 Errors Not Flow Trigger Plasticity   00:21:30 Mechanisms of Plasticity   00:22:30 What to learn when you are young   00:23:50 Alignment of your brain maps: neuron sandwiches   00:26:00 Wearing Prisms On Your Face   00:29:10 The KEY Trigger Plasticity   00:32:20 Frustration Is the Feeling to Follow (Further into Learning)   00:33:10 Incremental Learning   00:35:30 Huberman Free Throws   00:38:50 Failure Specificity Triggers Specific Plastic Changes   00:40:20 Triggering Rapid, Massive Plasticity Made Possible   00:43:25 Addiction   00:45:25 An Example of Ultradian-Incremental Learning   00:49:42 Bad Events   00:51:55 Surprise!   00:52:00 Making Dopamine Work For You (Not The Other Way Around)   00:53:20 HOW to release dopamine   00:55:00 (Mental) Performance Enhancing Drugs   00:56:00 Timing Your Learning   00:57:36 (Chem)Trails of Neuroplasticity   00:58:57 The Three Key Levers To Accelerate Plasticity   00:59:15 Limbic Friction: Finding Clear, Calm and Focused   01:04:25 The First Question To Ask Yourself Before Learning   01:05:00 Balance   01:07:45 Cerebellum   01:10:00 Flow States Are Not The Path To Learning   01:11:18 Novelty and Instability Are Key   01:14:55 How to Arrive At Learning   01:15:45 The Other Reason Kids Learn Faster Than Adults   01:19:25 Learning French and Other Things Faster   01:22:00 Yoga versus Science   01:32:00 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science and science-based practical tools. Thank you in advance for your questions and for your interest in science!

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:29 Sponsors: AG1, LMNT & Waking Up  

00:06:20 Nerves and Muscles  

00:12:00 Exercise alone won’t change your brain  

00:12:58 Behavior will change your brain  

00:13:30 Remembering the wrong things  

00:15:00 Behavior as the gate to plasticity  

00:15:45 Types of Plasticity  

00:17:32 Errors Not Flow Trigger Plasticity  

00:21:30 Mechanisms of Plasticity  

00:22:30 What to learn when you are young  

00:23:50 Alignment of your brain maps: neuron sandwiches  

00:26:00 Wearing Prisms On Your Face  

00:29:10 The KEY Trigger Plasticity  

00:32:20 Frustration Is the Feeling to Follow (Further into Learning)  

00:33:10 Incremental Learning  

00:35:30 Huberman Free Throws  

00:38:50 Failure Specificity Triggers Specific Plastic Changes  

00:40:20 Triggering Rapid, Massive Plasticity Made Possible  

00:43:25 Addiction  

00:45:25 An Example of Ultradian-Incremental Learning  

00:49:42 Bad Events  

00:51:55 Surprise!  

00:52:00 Making Dopamine Work For You (Not The Other Way Around)  

00:53:20 HOW to release dopamine  

00:55:00 (Mental) Performance Enhancing Drugs  

00:56:00 Timing Your Learning  

00:57:36 (Chem)Trails of Neuroplasticity  

00:58:57 The Three Key Levers To Accelerate Plasticity  

00:59:15 Limbic Friction: Finding Clear, Calm and Focused  

01:04:25 The First Question To Ask Yourself Before Learning  

01:05:00 Balance  

01:07:45 Cerebellum  

01:10:00 Flow States Are Not The Path To Learning  

01:11:18 Novelty and Instability Are Key  

01:14:55 How to Arrive At Learning  

01:15:45 The Other Reason Kids Learn Faster Than Adults  

01:19:25 Learning French and Other Things Faster  

01:22:00 Yoga versus Science  

01:32:00 Closing Remarks  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5119 no How to Focus to Change Your Brain https://www.hubermanlab.com/episode/how-to-focus-to-change-your-brain This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:32) Sponsors: AG1, LMNT, Waking Up (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 08 Feb 2021 09:48:00 -0000 How to Focus to Change Your Brain full 6 Scicomm Media This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Momentous: https://www.livemomentous.com/huberman Timestamps (00:00:00) Introduction (00:00:32) Sponsors: AG1, LMNT, Waking Up (00:03:50) Plasticity: What Is it, & What Is It For? (00:06:30) Babies and Potato Bugs (00:08:00) Customizing Your Brain (00:08:50) Hard-Wired Versus Plastic Brains (00:10:25) Everything Changes At 25 (00:12:29) Costello and Your Hearing (00:13:10) The New Neuron Myth (00:14:10) Anosmia: Losing Smell (00:15:13) Neuronal Birthdays Near Our Death Day (00:16:45) Circumstances for Brain Change (00:17:21) Brain Space (00:18:30) No Nose, Eyes, Or Ears (00:19:30) Enhanced Hearing and Touch In The Blind (00:20:20) Brain Maps of The Body Plan (00:21:00) The Kennard Principle (Margaret Kennard) (00:21:36) Maps of Meaning (00:23:00) Awareness Cues Brain Change (00:25:20) The Chemistry of Change (00:26:15) A Giant Lie In The Universe 00:27:10) Fathers of Neuroplasticity/Critical Periods 00:29:30) Competition Is The Route to Plasticity 00:32:30) Correcting The Errors of History 00:33:29) Adult Brain Change: Bumps and Beeps (00:36:25) What It Takes to Learn (00:38:15) Adrenalin and Alertness (00:40:18) The Acetylcholine Spotlight (00:42:26) The Chemical Trio For Massive Brain Change (00:44:10) Ways To Change Your Brain (00:46:16) Love, Hate, & Shame: all the same chemical (00:47:30) The Dopamine Trap (00:49:40) Nicotine for Focus (00:52:30) Sprinting (00:53:30) How to Focus (00:55:22) Adderall: Use & Abuse (00:56:40) Seeing Your Way To Mental Focus (01:02:59) Blinking (01:05:30) And Ear Toward Learning (01:06:14) The Best Listeners In The World (01:07:20) Agitation is Key (01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder (01:12:00) Ultra(dian) Focus (01:13:30) When Real Change Occurs (01:16:20) How Much Learning Is Enough? (01:16:50) Learning In (Optic) Flow/Mind Drift (01:18:16) Synthesis/Summary (01:25:15) Learning With Repetition, Forming Habits As always, thank you for your interest in science! Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive.

For the full show notes, visit hubermanlab.com.

Thank you to our sponsors

AG1 (Athletic Greens): https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Momentous: https://www.livemomentous.com/huberman

Timestamps

(00:00:00) Introduction

(00:00:32) Sponsors: AG1, LMNT, Waking Up

(00:03:50) Plasticity: What Is it, & What Is It For?

(00:06:30) Babies and Potato Bugs

(00:08:00) Customizing Your Brain

(00:08:50) Hard-Wired Versus Plastic Brains

(00:10:25) Everything Changes At 25

(00:12:29) Costello and Your Hearing

(00:13:10) The New Neuron Myth

(00:14:10) Anosmia: Losing Smell

(00:15:13) Neuronal Birthdays Near Our Death Day

(00:16:45) Circumstances for Brain Change

(00:17:21) Brain Space

(00:18:30) No Nose, Eyes, Or Ears

(00:19:30) Enhanced Hearing and Touch In The Blind

(00:20:20) Brain Maps of The Body Plan

(00:21:00) The Kennard Principle (Margaret Kennard)

(00:21:36) Maps of Meaning

(00:23:00) Awareness Cues Brain Change

(00:25:20) The Chemistry of Change

(00:26:15) A Giant Lie In The Universe

00:27:10) Fathers of Neuroplasticity/Critical Periods

00:29:30) Competition Is The Route to Plasticity

00:32:30) Correcting The Errors of History

00:33:29) Adult Brain Change: Bumps and Beeps

(00:36:25) What It Takes to Learn

(00:38:15) Adrenalin and Alertness

(00:40:18) The Acetylcholine Spotlight

(00:42:26) The Chemical Trio For Massive Brain Change

(00:44:10) Ways To Change Your Brain

(00:46:16) Love, Hate, & Shame: all the same chemical

(00:47:30) The Dopamine Trap

(00:49:40) Nicotine for Focus

(00:52:30) Sprinting

(00:53:30) How to Focus

(00:55:22) Adderall: Use & Abuse

(00:56:40) Seeing Your Way To Mental Focus

(01:02:59) Blinking

(01:05:30) And Ear Toward Learning

(01:06:14) The Best Listeners In The World

(01:07:20) Agitation is Key

(01:07:40) ADHD & ADD: Attention Deficit (Hyperactivity) Disorder

(01:12:00) Ultra(dian) Focus

(01:13:30) When Real Change Occurs

(01:16:20) How Much Learning Is Enough?

(01:16:50) Learning In (Optic) Flow/Mind Drift

(01:18:16) Synthesis/Summary

(01:25:15) Learning With Repetition, Forming Habits

As always, thank you for your interest in science!

Title Card Photo Credit: Mike Blabac

Disclaimer

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 5263 no Understand and Use Dreams to Learn and Forget https://www.hubermanlab.com/episode/understanding-and-using-dreams-to-learn-and-to-forget This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:03:00 The Dream Mask   00:06:00 Cycling Sleep   00:08:10 Chemical Cocktails of Sleep   00:13:00 Motor Learning   00:16:30 High Performance with Less Sleep   00:17:45 Rapid Eye Movement Sleep   00:20:30 Paralysis & Hallucinations   00:23:35 Nightmares   00:24:45 When REM & Waking Collide   00:25:00 Sleeping While Awake   00:26:45 Alien Abductions   00:29:00 Irritability   00:30:00 Sleep to Delete   00:32:25 Creating Meaning   00:34:10 Adults Acting Like Children   00:36:20 Trauma & REM   00:37:15 EMDR   00:39:10 Demo   00:44:25 Ketamine / PCP   00:45:45 Soup, Explosions, & NMDA   00:48:55 Self Therapy   00:50:30 Note About Hormones   00:51:40 Measuring REM / SWS   00:53:15 Sleep Consistency   00:56:00 Bed Wetting   00:58:00 Serotonin   00:59:00 Increasing SWS   00:59:50 Lucidity   01:02:15 Booze / Weed   01:03:50 Scripting Dreams   01:04:35 Theory of Mind   01:07:55 Synthesis   01:10:00 Intermittent Sleep Deprivation   01:11:10 Snoring Disclaimer   01:11:40 New Topic   01:15:50 Corrections   01:17:25 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 01 Feb 2021 06:54:00 -0000 Understand and Use Dreams to Learn and Forget full 5 Scicomm Media This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:03:00 The Dream Mask   00:06:00 Cycling Sleep   00:08:10 Chemical Cocktails of Sleep   00:13:00 Motor Learning   00:16:30 High Performance with Less Sleep   00:17:45 Rapid Eye Movement Sleep   00:20:30 Paralysis & Hallucinations   00:23:35 Nightmares   00:24:45 When REM & Waking Collide   00:25:00 Sleeping While Awake   00:26:45 Alien Abductions   00:29:00 Irritability   00:30:00 Sleep to Delete   00:32:25 Creating Meaning   00:34:10 Adults Acting Like Children   00:36:20 Trauma & REM   00:37:15 EMDR   00:39:10 Demo   00:44:25 Ketamine / PCP   00:45:45 Soup, Explosions, & NMDA   00:48:55 Self Therapy   00:50:30 Note About Hormones   00:51:40 Measuring REM / SWS   00:53:15 Sleep Consistency   00:56:00 Bed Wetting   00:58:00 Serotonin   00:59:00 Increasing SWS   00:59:50 Lucidity   01:02:15 Booze / Weed   01:03:50 Scripting Dreams   01:04:35 Theory of Mind   01:07:55 Synthesis   01:10:00 Intermittent Sleep Deprivation   01:11:10 Snoring Disclaimer   01:11:40 New Topic   01:15:50 Corrections   01:17:25 Closing Remarks   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:03:00 The Dream Mask  

00:06:00 Cycling Sleep  

00:08:10 Chemical Cocktails of Sleep  

00:13:00 Motor Learning  

00:16:30 High Performance with Less Sleep  

00:17:45 Rapid Eye Movement Sleep  

00:20:30 Paralysis & Hallucinations  

00:23:35 Nightmares  

00:24:45 When REM & Waking Collide  

00:25:00 Sleeping While Awake  

00:26:45 Alien Abductions  

00:29:00 Irritability  

00:30:00 Sleep to Delete  

00:32:25 Creating Meaning  

00:34:10 Adults Acting Like Children  

00:36:20 Trauma & REM  

00:37:15 EMDR  

00:39:10 Demo  

00:44:25 Ketamine / PCP  

00:45:45 Soup, Explosions, & NMDA  

00:48:55 Self Therapy  

00:50:30 Note About Hormones  

00:51:40 Measuring REM / SWS  

00:53:15 Sleep Consistency  

00:56:00 Bed Wetting  

00:58:00 Serotonin  

00:59:00 Increasing SWS  

00:59:50 Lucidity  

01:02:15 Booze / Weed  

01:03:50 Scripting Dreams  

01:04:35 Theory of Mind  

01:07:55 Synthesis  

01:10:00 Intermittent Sleep Deprivation  

01:11:10 Snoring Disclaimer  

01:11:40 New Topic  

01:15:50 Corrections  

01:17:25 Closing Remarks  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4608 no How to Defeat Jet Lag, Shift Work & Sleeplessness https://www.hubermanlab.com/episode/find-your-temperature-minimum-to-defeat-jetlag-shift-work-and-sleeplessness In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:04:15 The bedrock of sleep-rest cycles   00:07:05 Night owls and morning larks   00:08:22 “The perfect schedule”   00:11:04 The 100K Lux per morning goal   00:15:15 Keeping your biological clock set   00:16:15 Reset your cortisol   00:21:22 Jet Lag, death and lifespan   00:23:00 Going East versus West   00:28:45 The key to clock control   00:31:01 Your Temperature Minimum   00:36:30 Temperature and Exercise   00:41:20 Eating   00:42:50 Go West   00:44:15 Pineal myths and realities   00:51:13 The Heat-Cold Paradox   00:53:45 Staying on track   00:55:30 Nightshades   00:57:00 Emergency resets   00:57:30 Psychosis by light   00:58:05 Shift work   01:02:40 The Temperature-Light Rule   01:04:20 Up all night: watch the sunrise?   01:06:45 Error correction is good   01:08:20 NSDR protocols/implementation   01:10:44 The frog skin in your eye (not a joke)   01:16:39 Why stress turns your hair white   01:17:24 Ovaries or testes?   01:18:25 Babies and bright light   01:21:40 Polyphasic sleep   01:25:25 Ultradian cycles in children   01:27:38 Teens and puberty   01:29:50 Light before waking for better sleep   01:31:20 Older people and circadian rhythms   01:33:48 Sleepy Supplements   01:42:00 Red Pills & Acupuncture   01:43:50 Highlights   01:48:30 Feedback and Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 25 Jan 2021 09:30:00 -0000 How to Defeat Jet Lag, Shift Work & Sleeplessness full 4 Scicomm Media In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://www.wakingup.com/huberman Timestamps 00:00:00 Introduction   00:00:30 Sponsors: AG1, LMNT & Waking Up   00:04:15 The bedrock of sleep-rest cycles   00:07:05 Night owls and morning larks   00:08:22 “The perfect schedule”   00:11:04 The 100K Lux per morning goal   00:15:15 Keeping your biological clock set   00:16:15 Reset your cortisol   00:21:22 Jet Lag, death and lifespan   00:23:00 Going East versus West   00:28:45 The key to clock control   00:31:01 Your Temperature Minimum   00:36:30 Temperature and Exercise   00:41:20 Eating   00:42:50 Go West   00:44:15 Pineal myths and realities   00:51:13 The Heat-Cold Paradox   00:53:45 Staying on track   00:55:30 Nightshades   00:57:00 Emergency resets   00:57:30 Psychosis by light   00:58:05 Shift work   01:02:40 The Temperature-Light Rule   01:04:20 Up all night: watch the sunrise?   01:06:45 Error correction is good   01:08:20 NSDR protocols/implementation   01:10:44 The frog skin in your eye (not a joke)   01:16:39 Why stress turns your hair white   01:17:24 Ovaries or testes?   01:18:25 Babies and bright light   01:21:40 Polyphasic sleep   01:25:25 Ultradian cycles in children   01:27:38 Teens and puberty   01:29:50 Light before waking for better sleep   01:31:20 Older people and circadian rhythms   01:33:48 Sleepy Supplements   01:42:00 Red Pills & Acupuncture   01:43:50 Highlights   01:48:30 Feedback and Support   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://www.wakingup.com/huberman

Timestamps

00:00:00 Introduction  

00:00:30 Sponsors: AG1, LMNT & Waking Up  

00:04:15 The bedrock of sleep-rest cycles  

00:07:05 Night owls and morning larks  

00:08:22 “The perfect schedule”  

00:11:04 The 100K Lux per morning goal  

00:15:15 Keeping your biological clock set  

00:16:15 Reset your cortisol  

00:21:22 Jet Lag, death and lifespan  

00:23:00 Going East versus West  

00:28:45 The key to clock control  

00:31:01 Your Temperature Minimum  

00:36:30 Temperature and Exercise  

00:41:20 Eating  

00:42:50 Go West  

00:44:15 Pineal myths and realities  

00:51:13 The Heat-Cold Paradox  

00:53:45 Staying on track  

00:55:30 Nightshades  

00:57:00 Emergency resets  

00:57:30 Psychosis by light  

00:58:05 Shift work  

01:02:40 The Temperature-Light Rule  

01:04:20 Up all night: watch the sunrise?  

01:06:45 Error correction is good  

01:08:20 NSDR protocols/implementation  

01:10:44 The frog skin in your eye (not a joke)  

01:16:39 Why stress turns your hair white  

01:17:24 Ovaries or testes?  

01:18:25 Babies and bright light  

01:21:40 Polyphasic sleep  

01:25:25 Ultradian cycles in children  

01:27:38 Teens and puberty  

01:29:50 Light before waking for better sleep  

01:31:20 Older people and circadian rhythms  

01:33:48 Sleepy Supplements  

01:42:00 Red Pills & Acupuncture  

01:43:50 Highlights  

01:48:30 Feedback and Support  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6562 no Using Science to Optimize Sleep, Learning & Metabolism https://www.hubermanlab.com/episode/using-science-to-optimize-sleep-learning-and-metabolism “Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1 & LMNT   00:05:50 Moonlight & Fire   09:25:00 Red Light: Good & Bad   00:15:45 Why Blue-Blockers Are Unscientific   00:19:20 Eyeglasses, Contact Lenses & Windows   00:22:05 Adding Up Your Lights   00:24:30 “Netflix Inoculation” With Light   00:25:25 How The Planet Controls Your Energy   00:27:00 A Season For Breeding (?)   00:31:15 Melatonin / Serotonin   00:33:50 Epinephrine vs Adrenaline: Same? Different?   00:35:00 Exercise & Your Sleep   00:40:30 Neuroplasticity & Food/Chemicals/NSDR   00:44:10 Using Sound & Smell To Learn Faster   00:46:45 Dream Meaning & Remembering   00:48:15 Waking Up Paralyzed   00:49:40 Nap/Focus Ratios For Accelerated Learning   00:52:45 Hypnotizing Yourself   00:54:05 Smart Drugs   01:01:10 Magnesium: Yay, Nay, or Meh?   01:02:10 How Apigenin Works   01:04:30 Serotonin: Slippery Slope   01:05:35 The Frog Experiment   01:08:35 Temperature   01:10:30 Morning Chills   01:28:00 Eating For Heating   01:30:30 Vagal Pathways For Gut-Brain Dialogue   01:31:50 Sex Differences   01:33:50 Self Experimentation   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 18 Jan 2021 09:00:00 -0000 Using Science to Optimize Sleep, Learning & Metabolism full 3 Scicomm Media In this episode I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. “Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:00:31 Sponsors: AG1 & LMNT   00:05:50 Moonlight & Fire   09:25:00 Red Light: Good & Bad   00:15:45 Why Blue-Blockers Are Unscientific   00:19:20 Eyeglasses, Contact Lenses & Windows   00:22:05 Adding Up Your Lights   00:24:30 “Netflix Inoculation” With Light   00:25:25 How The Planet Controls Your Energy   00:27:00 A Season For Breeding (?)   00:31:15 Melatonin / Serotonin   00:33:50 Epinephrine vs Adrenaline: Same? Different?   00:35:00 Exercise & Your Sleep   00:40:30 Neuroplasticity & Food/Chemicals/NSDR   00:44:10 Using Sound & Smell To Learn Faster   00:46:45 Dream Meaning & Remembering   00:48:15 Waking Up Paralyzed   00:49:40 Nap/Focus Ratios For Accelerated Learning   00:52:45 Hypnotizing Yourself   00:54:05 Smart Drugs   01:01:10 Magnesium: Yay, Nay, or Meh?   01:02:10 How Apigenin Works   01:04:30 Serotonin: Slippery Slope   01:05:35 The Frog Experiment   01:08:35 Temperature   01:10:30 Morning Chills   01:28:00 Eating For Heating   01:30:30 Vagal Pathways For Gut-Brain Dialogue   01:31:50 Sex Differences   01:33:50 Self Experimentation   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices “Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction  

00:00:31 Sponsors: AG1 & LMNT  

00:05:50 Moonlight & Fire  

09:25:00 Red Light: Good & Bad  

00:15:45 Why Blue-Blockers Are Unscientific  

00:19:20 Eyeglasses, Contact Lenses & Windows  

00:22:05 Adding Up Your Lights  

00:24:30 “Netflix Inoculation” With Light  

00:25:25 How The Planet Controls Your Energy  

00:27:00 A Season For Breeding (?)  

00:31:15 Melatonin / Serotonin  

00:33:50 Epinephrine vs Adrenaline: Same? Different?  

00:35:00 Exercise & Your Sleep  

00:40:30 Neuroplasticity & Food/Chemicals/NSDR  

00:44:10 Using Sound & Smell To Learn Faster  

00:46:45 Dream Meaning & Remembering  

00:48:15 Waking Up Paralyzed  

00:49:40 Nap/Focus Ratios For Accelerated Learning  

00:52:45 Hypnotizing Yourself  

00:54:05 Smart Drugs  

01:01:10 Magnesium: Yay, Nay, or Meh?  

01:02:10 How Apigenin Works  

01:04:30 Serotonin: Slippery Slope  

01:05:35 The Frog Experiment  

01:08:35 Temperature  

01:10:30 Morning Chills  

01:28:00 Eating For Heating  

01:30:30 Vagal Pathways For Gut-Brain Dialogue  

01:31:50 Sex Differences  

01:33:50 Self Experimentation  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 6067 no Master Your Sleep & Be More Alert When Awake https://www.hubermanlab.com/episode/master-your-sleep-and-be-more-alert-when-awake Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:01:23 Sponsors: AG1, LMNT, Waking Up   00:06:54 What Is Sleep Really For?   00:09:33 Sleep Hunger   00:11:09 Caffeine: Devil & Angel   00:15:34 Timing Your Sleep Properly   00:17:30 Release Your Hormones (At The Right Times)   00:18:45 (Pineal) Melatonin Warning   00:24:30 Strange Vision Is Good Vision   00:32:50 Blue Light Is Great!   00:37:00 The Real Problem With Smartphones   00:38:30 Blind / Low Vision People   00:39:45 Using Exercise & Food To Set Your Clock   00:42:00 The Power of Sunset   00:45:43 The Healthy Holes In Your Skull   00:48:15 Bad Light   00:51:11 Light Location   00:53:00 Fire / Candlelight   00:54:00 When To Eat   00:54:40 How To Wake Up Earlier   01:08:00 Using The Body To Control The Mind   01:10:00 Drugs & Supplements   01:18:00 Sleep Walking   01:20:00 Office Hours   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 11 Jan 2021 13:05:00 -0000 Master Your Sleep & Be More Alert When Awake full 2 Scicomm Media Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:01:23 Sponsors: AG1, LMNT, Waking Up   00:06:54 What Is Sleep Really For?   00:09:33 Sleep Hunger   00:11:09 Caffeine: Devil & Angel   00:15:34 Timing Your Sleep Properly   00:17:30 Release Your Hormones (At The Right Times)   00:18:45 (Pineal) Melatonin Warning   00:24:30 Strange Vision Is Good Vision   00:32:50 Blue Light Is Great!   00:37:00 The Real Problem With Smartphones   00:38:30 Blind / Low Vision People   00:39:45 Using Exercise & Food To Set Your Clock   00:42:00 The Power of Sunset   00:45:43 The Healthy Holes In Your Skull   00:48:15 Bad Light   00:51:11 Light Location   00:53:00 Fire / Candlelight   00:54:00 When To Eat   00:54:40 How To Wake Up Earlier   01:08:00 Using The Body To Control The Mind   01:10:00 Drugs & Supplements   01:18:00 Sleep Walking   01:20:00 Office Hours   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool are described.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction  

00:01:23 Sponsors: AG1, LMNT, Waking Up  

00:06:54 What Is Sleep Really For?  

00:09:33 Sleep Hunger  

00:11:09 Caffeine: Devil & Angel  

00:15:34 Timing Your Sleep Properly  

00:17:30 Release Your Hormones (At The Right Times)  

00:18:45 (Pineal) Melatonin Warning  

00:24:30 Strange Vision Is Good Vision  

00:32:50 Blue Light Is Great!  

00:37:00 The Real Problem With Smartphones  

00:38:30 Blind / Low Vision People  

00:39:45 Using Exercise & Food To Set Your Clock  

00:42:00 The Power of Sunset  

00:45:43 The Healthy Holes In Your Skull  

00:48:15 Bad Light  

00:51:11 Light Location  

00:53:00 Fire / Candlelight  

00:54:00 When To Eat  

00:54:40 How To Wake Up Earlier  

01:08:00 Using The Body To Control The Mind  

01:10:00 Drugs & Supplements  

01:18:00 Sleep Walking  

01:20:00 Office Hours  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 4861 no How Your Brain Works & Changes https://www.hubermanlab.com/episode/how-your-nervous-system-works-and-changes Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:02:25 Sponsors: AG1 & LMNT   00:07:57 What is the Nervous System   00:07:25 Deja Vu   00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain   00:10:47 Jennifer Aniston Neurons   00:11:58 Sensations   00:13:30 Magnetic Sensing & Mating   00:14:51 Perceptions & The Spotlight of Attention   00:16:33 Multi-Tasking Is Real   00:17:45 Bottom-Up vs. Top-Down Control of Behavior   00:18:38 Focusing the Mind   00:21:47 Antidepressants   00:25:01 Thoughts & Thought Control   00:25:56 Actions   00:30:40 How We Control Our Impulses   00:33:44 Neuroplasticity: The Holy Grail of Neuroscience   00:38:34 The Portal to Neuroplasticity   00:43:53 Accelerating Learning in Sleep   00:47:29 The Pillar of Plasticity   00:52:22 Leveraging Ultradian Cycles & Self Experimentation   00:57:17 Summary   00:58:03 Zero-Cost Support, Feedback, Reviews   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 04 Jan 2021 16:13:00 -0000 How Your Brain Works & Changes full 1 Scicomm Media Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity. The information... Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week! Read the full show notes for this episode at hubermanlab.com. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Timestamps 00:00:00 Introduction   00:02:25 Sponsors: AG1 & LMNT   00:07:57 What is the Nervous System   00:07:25 Deja Vu   00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain   00:10:47 Jennifer Aniston Neurons   00:11:58 Sensations   00:13:30 Magnetic Sensing & Mating   00:14:51 Perceptions & The Spotlight of Attention   00:16:33 Multi-Tasking Is Real   00:17:45 Bottom-Up vs. Top-Down Control of Behavior   00:18:38 Focusing the Mind   00:21:47 Antidepressants   00:25:01 Thoughts & Thought Control   00:25:56 Actions   00:30:40 How We Control Our Impulses   00:33:44 Neuroplasticity: The Holy Grail of Neuroscience   00:38:34 The Portal to Neuroplasticity   00:43:53 Accelerating Learning in Sleep   00:47:29 The Pillar of Plasticity   00:52:22 Leveraging Ultradian Cycles & Self Experimentation   00:57:17 Summary   00:58:03 Zero-Cost Support, Feedback, Reviews   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system—a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Thank you for your interest in science. We'll see you next week!

Read the full show notes for this episode at hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Timestamps

00:00:00 Introduction  

00:02:25 Sponsors: AG1 & LMNT  

00:07:57 What is the Nervous System  

00:07:25 Deja Vu  

00:08:09 How War, Guns & Soap Shaped Our Understanding of the Brain  

00:10:47 Jennifer Aniston Neurons  

00:11:58 Sensations  

00:13:30 Magnetic Sensing & Mating  

00:14:51 Perceptions & The Spotlight of Attention  

00:16:33 Multi-Tasking Is Real  

00:17:45 Bottom-Up vs. Top-Down Control of Behavior  

00:18:38 Focusing the Mind  

00:21:47 Antidepressants  

00:25:01 Thoughts & Thought Control  

00:25:56 Actions  

00:30:40 How We Control Our Impulses  

00:33:44 Neuroplasticity: The Holy Grail of Neuroscience  

00:38:34 The Portal to Neuroplasticity  

00:43:53 Accelerating Learning in Sleep  

00:47:29 The Pillar of Plasticity  

00:52:22 Leveraging Ultradian Cycles & Self Experimentation  

00:57:17 Summary  

00:58:03 Zero-Cost Support, Feedback, Reviews  

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

]]> 3697 no Welcome to the Huberman Lab Podcast https://hubermanlab.com/welcome-to-the-huberman-lab-podcast/ Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube. Learn more about your ad choices. Visit megaphone.fm/adchoices Mon, 21 Dec 2020 05:22:00 -0000 Welcome to the Huberman Lab Podcast trailer Scicomm Media Welcome to the Huberman Lab Podcast, a new podcast from Dr. Andrew Huberman. Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube. Learn more about your ad choices. Visit megaphone.fm/adchoices Welcome to the Huberman Lab podcast, a new podcast from Dr. Andrew Huberman. The podcast can also be found on YouTube.

Learn more about your ad choices. Visit megaphone.fm/adchoices

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