Huberman Lab

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

In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Vivek Murthy (00:01:53) Sponsors: Maui Nui & ROKA (00:04:35) Surgeon General Roles (00:07:44) Illness Framework, Enhancing Wellbeing (00:12:42) Priorities as Surgeon General (00:19:50) Public Health Message Distribution (00:28:24) Diagnosis vs. Optimizing Health (00:33:04) Sponsor: AG1 (00:34:01) Food Additives, Highly Processed Foods, Food Availability (00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods (00:49:53) Retribution, Integrity & Public Trust (00:54:41) Company Opposition (00:58:32) Sponsor: LMNT (00:59:50) Public Health Communication, Masks & COVID-19, Public Trust (01:07:01) Masks, Humility; Building Public Trust (01:10:45) Rebuilding Relationship to Public, Vaccines (01:17:41) Community Core & Diversity; Federal Funding (01:24:55) Big Pharma, “Pill for Every Problem” Society  (01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models (01:38:44) Insurance Barriers, Mental Health Care, Drug Prices (01:44:40) Isolation Crisis, Social Disconnection, Health Risks  (01:49:15) Community Organizations & Modern Life, Social Media (01:56:36) Youth & Social Media, Parents, Policy Change (02:06:45) Real Life vs. Social Media, Kids & Playtime (02:11:56) Social Media Advice for Parents (02:20:43) Society & Disconnection, Human Connection & Service (02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

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. Transcripts are available exclusively for Huberman Lab Premium members. The Brain Body Contract Tickets: https://hubermanlab.com/tour Code: "Huberman" Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Music & Your Brain (00:03:32) The Brain Body Contract (00:04:12) Sponsors: Eight Sleep & ROKA (00:07:09) Music & Emotions; Brain & Body Interpretation (00:13:03) Music & Intent; Babies, Music & Movement (00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate (00:29:54) Sponsor: AG1 (00:30:50) Music, Brain & Predictions (00:38:07) Music & Brain: Novelty, Arousal, Memories (00:44:22) Tool: Movement; Motivation & Faster Music (00:50:49) Tool: Cognitive Work & Binaural Beats (00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats (00:58:47) Tool: Retain Information & Internal Dialogue (01:00:53) Tool: Focus, Work Breaks & Music (01:04:11) Physical Exercise, Performance & Music (01:07:37) Sponsor: InsideTracker (01:08:43) Music & Shifting Mood (01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence (01:19:30) “Bass Face”; Music, Movement & Facial Expressions (01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis (01:27:30) Tool: Music & Reducing Anxiety, “Weightless” (01:31:16) Playing Instruments, Singing & Brain Connectivity (01:39:58) Music & the Brain (01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

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. Transcripts are available exclusively for Huberman Lab Premium members. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Peter Attia, Journal Club 00:03:27 Sponsors: Helix Sleep & Levels 00:06:11 Dreams 00:12:36 Article #1, Metformin, Mitochondria, Blood Glucose 00:19:47 Type 2 Diabetes & Causes, Insulin Resistance 00:25:30 Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study 00:36:19 Sponsor: AG1 00:37:15 TAME Trial; Demographics, Twin Cohort 00:44:27 Metformin & Mortality Rate 00:51:28 Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power 01:01:17 Sponsor: InsideTracker 01:02:23 Hazard Ratios, Censoring 01:09:00 Metformin Advantage?, Variables, Interventions Testing Program 01:16:02 Berberine, Acarbose, SGLT2 Inhibitors 01:23:48 Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers 01:32:22 Tool: Reading Journal Articles, 4 Questions, Supplemental Information 01:38:10 Article #2, Belief Effects vs. Placebo Effect 01:45:22 Nicotine Effects 01:51:07 Nicotine Doses & Belief Effects, fMRI Scan 02:00:07 Biological Effects, Dose-Dependent Response & Belief Effects 02:05:14 Biology & Beliefs, Significance, Dopamine Response, Non-Smokers 02:10:57 Dose-Dependence & Beliefs, Side Effects, Nocebo Effect 02:19:06 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Marc Andreessen (00:03:02) Sponsors: LMNT & Eight Sleep (00:06:05) Personality Traits of an Innovator (00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think  (00:18:48) Testing for Innovators, Silicon Valley (00:23:18) Unpredictability, Pre-Planning, Pivot (00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison (00:32:52) Sponsor: AG1 (00:33:49) Innovators & Personal Relationships (00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress” (00:46:16) Cancel Culture, Public vs. Elite (00:53:08) Elites & Institutions, Trust (00:57:38) Sponsor: InsideTracker (00:58:44) Social Media, Shifts in Public vs. Elite  (01:05:45) Reform & Institutions, Universities vs. Business (00:14:14) Traditional Systems, Lysenkoism, Gen X (01:20:56) Alternative University; Great Awakenings; Survivorship Bias  (01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI) (01:35:50) Apple vs. Google, Input Data Set, ChatGPT (01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet (01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership (01:52:18) AI as Best-Self Coach; AI Modalities (01:59:19) Gene Editing, Precautionary Principle, Nuclear Power (02:05:38) Project Independence, Nuclear Power, Environmentalism (02:12:40) Concerns about AI (02:18:00) Future of AI, Government Policy, Europe, US & China (02:23:47) China Businesses, Politics; Gene Editing  (02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI (02:39:03) Innovator Development, Courage, Support  (02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks” (02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor. For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Goal Setting Toolkit (00:02:09) Sponsors: Eight Sleep & Maui Nui (00:04:43) Biology of Goal Setting & Pursuit (00:08:50) Tool 1: Choose a Priority Goal (00:12:04) Tool 2: Pursue Lofty Goals (00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing (00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy” (00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule (00:31:35) Intrinsic Motivation & Goal Achievement  (00:32:58) Sponsor: AG1 (00:33:54) Tool 6: Measurable Goal; Quarterly Cycle (00:37:35) Tool 7: Quantifiable Goals; Book Writing (00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking (00:50:38) Sponsor: InsideTracker (00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort (01:05:50) Tool 10: Distance from Phone (01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards (01:17:11) Tool 12: “Middle Problem”; Time Chunking (01:23:16) Tool 13: Circadian Rhythm & Attention (01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings (01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media  Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.  For the full show notes, including articles, books, and other resources, visit hubermanlab.com. Take our survey and get 2 months of Huberman Lab Premium Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Levels: https://levels.link/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) David Linden (00:03:59) Sponsors: ROKA & Levels; Huberman Lab Survey (00:07:54) Sensory Touch & Genitals, Krause Corpuscles (00:16:46) Sexual Experiences & Sensation (00:19:14) Human Individuality & Variation; Senses & Odor Detection (00:30:25) Sponsor: AG1 (00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation (00:40:28) Auditory Variability, Perfect Pitch (00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits (00:49:36) Heritability, Environment, Personality; Twin Studies (01:00:12) Sponsor: InsideTracker (01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance (01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism (01:15:52) Sleep Paralysis; Cerebellum, Prediction (01:23:47) Nature vs. Nature, Experience; Linden Hypothesis (01:30:37) Mind-Body Interaction; Chemical Signals (01:39:10) Inflammation & Depression (01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise  (01:52:15) Fads & Science (01:55:16) Mind-Body Communication; Cancer  (02:03:28) Mind-Body, Mediation, Breathwork (02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart  (02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception (02:19:58) Death, Brain & Future Prediction, Religion & Afterlife (02:24:15) Life Advice; Time Perception & Gratitude (02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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 the full show notes, including articles, books, and other resources, visit hubermanlab.com. Take our survey and get 2 months of Huberman Lab Premium Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Rena Malik (00:04:04) Sponsors: ROKA & Helix Sleep; HLP Survey (00:07:45) Pelvic Floor: Urination & Sexual Function (00:14:13) What is a Healthy Pelvic Floor? (00:19:44) Kegels, Benefits & Risks, Urinary Incontinence (00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor (00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves (00:36:10) Sponsor: AG1 (00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy (00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty (00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil)  (00:52:20) L-Citrulline, Supplements (00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females  (00:58:58) Erectile Dysfunction in Young Men (01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior  (01:07:16) Sponsor: InsideTracker (01:08:22) Arousal Habituation, Masturbation, Addiction (01:12:57) Female Arousal Response, Orgasm, Coolidge Effect (01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications (01:22:25) Libido & Individuality (01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching (01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome (01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot (01:42:31) Erection & Orgasm, Pelvic Floor Muscles (01:46:32) Dopamine-Enhancing Medication & Arousal Arc (01:51:18) Menstrual Cycle & Libido (01:52:49) Vaginal Penetration, Variation & Communication  (01:55:24) Sexual Interaction Communication, Sex Therapists (01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen (02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs (02:11:33) Testosterone, Post-Menopausal Women & Libido (02:14:56) Kidney Stones: Prevention & Treatment (02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs) (02:26:52) Anti-Depressants, SSRIs & Low Libido (02:29:32) Prostate Health, Cialis, Urination Difficulty (02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction (02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants (02:44:14) Libido, Behavioral Interventions, Supplements (02:49:15) Supplements for Libido (02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Ketamine (00:02:29) Sponsors: ROKA & Eight Sleep (00:05:13) Ketamine & PCP; Clinical & Recreational Use (00:09:00) Depression & Current Treatments (00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness”  (00:22:11) Ketamine & Clinical Uses; Depression & Suicidality  (00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability  (00:33:24) Sponsor: AG1 (00:34:29) NMDA Receptor & Neuroplasticity (00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine (00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects (00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy (01:02:28) Sponsor: LMNT (01:03:40) Ketamine & Opioid Pathway  (01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects (01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy (01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway (01:22:45) Dissociative States (01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution (01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing (01:38:24) Ketamine: Effects & Therapy (01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Tony Hawk (00:03:16) Sponsors: LMNT & ROKA (00:05:55) Childhood & Self-Concept (00:11:08) Early Skateboarding & Skateparks (00:16:58) Adolescence, Skateboarding (00:23:10) Turning Professional, The Bones Brigade (00:34:22) Sponsor: AG1 (00:35:27) Trick Development & Evolution (00:40:33) Visualization, Dreaming (00:47:09) “Feeling” While Skateboarding (00:51:15) Drive & Discipline; Injuries (00:58:46) Injury Recovery Practices (01:05:46) Sponsor: InsideTracker (01:06:52) Healthy Life Practices & Skateboarding (01:15:03) Video Game Development (01:23:00) Financial Investments, Birdhouse (01:30:16) Professionalism; Hobbies (01:35:43) Kids, Parents & Skateboarding (01:44:15) Music; High School (01:49:28) Females in Skateboarding (01:56:04) Inspiration, Kids, Bones Brigade (02:01:18) Memorabilia, Autographs (02:05:50) Skatepark Project (02:08:14) Future Goals & Aspirations (02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Maya Shankar (00:02:37) Sponsors: Maui Nui Venison & Eight Sleep (00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines (00:12:10) Identity & Adolescence; “Essence” & Shame (00:16:58) Delight & Awe (00:23:00) Delight & Possibilities for Self (00:29:28) Playing Violin, Childhood (00:34:54) Sponsor: AG1 (00:35:58) Intrinsic Motivation; Juilliard & Courage (00:45:43) Competitive Environments; Curiosity & Growth (00:53:46) Re-Creating of Self (01:00:51) Pop-Science, Science Accessibility (01:05:25) Sponsor: InsideTracker (01:06:32) Passions & Curiosity (01:13:20) Change, Cognitive Closure, End-of-History Illusion (01:22:29) Self-Awareness & Critical Feedback (01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude (01:40:13) Tool: Framing Goals (01:47:13) Tool: Agency in Goal Pursuit (01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs (02:01:27) Cultivating Open-Mindedness & Empathy (02:08:15) Building Self Narratives: Empathy, Burnout (02:13:56) Tools: Goal Setting (02:19:54) Tool: “Middle Problem”, Maintaining Motivation (02:24:55) Tool: Aversion & Memory, Peak-End Rule (02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Growth Mindset (00:02:55) Sponsors: Eight Sleep & ROKA (00:05:17) Mindset & Narrative (00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels (00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation (00:26:45) Fixed Intelligence vs. Growth Mindset (00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels (00:32:30) Tool: Failure & Identity; Effort & Verbs (00:34:36) Sponsor: AG1 (00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance (00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance (00:50:28) Tool: Shift from Fixed Mindset (00:54:23) Sponsor: InsideTracker (00:55:30) Stress-is-Enhancing Mindset (01:05:53) How Stress Can Enhance Performance  (01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance (01:20:36) Reframing Stress (01:25:45) Tool 1: Student & Teacher Mindset (01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels (01:31:24) Tool 3: Errors & Seeking Help (01:32:58) Tool 4: Self-Teaching & Growth Mindset (01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy (01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://drinkag1.com/huberman ROKA: https://roka.com/huberman  Levels: https://levels.link/huberman  LMNT: https://drinklmnt.com/huberman  Momentous: https://livemomentous.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Robert Malenka (00:02:37) Sponsors: ROKA & Levels (00:05:21) Dopamine & Reward Circuitry (00:11:31) Reward, Arousal, Memory & Dopamine  (00:17:34) Context, Cues & Dopamine Modification (00:25:38) Memory & Reward Scaling (00:30:50) Dopamine, “Addictive Liability” & Route of Administration  (00:39:07) Sponsor: AG1 (00:40:04) Drugs of Abuse & Brain Changes; Addiction & Individual Variability (00:50:51) Reinforcement vs. Reward, Wanting vs. Liking (00:57:500 Opioids, Psychostimulants & Dopamine (01:03:38) Sponsor: LMNT (01:04:51) Self-Doubt, Confidence & Career (01:12:40) Autism Spectrum Disorder (01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine (01:30:30) Nucleus Accumbens & Behavior Probability (01:38:28) Reward for Pro-Social Behavior (01:43:13) Social Media & “Addictive Liability”; Gambling (01:52:17) Pain, Social Behavior & Empathy (02:02:19) Empathy Circuitry, Dopamine & Serotonin  (02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy (02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects (02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology (02:37:18) Serotonin, MDMA & Psychedelics  (02:40:16) Psychedelics: Research & Therapeutic Potential (02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Tools to Improve Fitness (00:02:36) Sponsors: LMNT & Helix Sleep (00:05:13) Foundational Fitness Program (00:13:33) Tool 1: Zone 2 Cardio & Daily Activities (00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets (00:33:11) Age-Related Strength Decline (00:36:53) Sponsor: AG1 (Athletic Greens) (00:38:08) Tool 3: “Sugarcane” Endurance Protocol (00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance (00:55:31) Tool 5: Rest Period & Physiological Sighs (00:01:20) Tool 6: Down-Regulation Breathing & Recovery (01:04:32) Sponsor: InsideTracker (01:05:38) Tool 7: “The Line” (01:09:55) Tool 8: Smartphone Use & Training (01:13:44) Tool 9: Omega-3 Fatty Acids (01:15:37) Tool 10: Creatine (01:20:080 Tool 11: Rhodiola Rosea (01:25:13) Tool 12: Training Fasted or Fed, Caffeine (01:31:09) Training Session Flexibility (01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman LMNT: https://drinklmnt.com/huberman  Eight Sleep: https://eightsleep.com/huberman  InsideTracker: https://insidetracker.com/huberman  Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Jeffrey Goldberg (00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep (00:06:29) Childhood & Eye Exams (00:11:36) Eye Misalignment & Recovery (00:20:38) Myopia (Near-Sightedness), Children & Sunlight (00:30:04) Sponsor: AG1 (Athletic Greens) (00:31:18) Eye Safety & Protection; Eye Hygiene (00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist (00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses (00:54:54) Reading Glasses: Use & Recommendations (00:58:34) Night Vision & Glasses (01:02:55) Sponsor: InsideTracker (01:03:54) Corrective Eye Glasses, Exercises (01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion (01:13:25) Supranormal Vision & Performance Training (01:19:11) 20/20 Vision; Visual Acuity (01:24:51) Contact Lenses: Use, Risks & Aging (01:31:34) UV Protection & Cataracts, “Blue Blockers” (01:38:20) Light Sensitivity & Eye Color (01:40:29) LASIK Eye Surgery (01:46:26) Dry Eye, Tears & Age (01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP (02:00:46) Vision Loss: Cataracts, Glaucoma (02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms (02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes (02:18:54) Diabetic Retinopathy Treatment, Blood Pressure (02:22:17) Glaucoma Screening & Treatment (02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure (02:35:13) Eye Pressure & Sleep Position (02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy (02:42:23) “Floaters” (02:45:29) Eye Twitching (02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration (02:53:39) Glaucoma & Vitamin B3 Supplementation (02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis (03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

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://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levels.link/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Tim Ferriss (00:04:08) Sponsors: Maui Nui, LMNT, Levels (00:07:43) 4-Hour Body & Development Mindset (00:15:22) Origins of Good Ideas (00:20:06) Writing & Structured Thinking (00:27:58) Writing, Night Owls (00:33:06) Sponsor: AG1 (00:34:21) Investigating Outliers; Social Media & Smartphones (00:40:37) Scientific Literacy, Randomized Clinical Trials (00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia (00:50:46) Slow Carb Diet & Adherence (01:03:35) Morning Protein Intake; Fasting (01:08:48) Sponsor: InsideTracker (01:09:53) Power of Place; Building Your Network & Volunteering (01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity (01:33:32) Early Psychedelic Exploration, Depression (01:45:38) Psychedelic Research & Mental Health Funding (01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education (02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics (02:13:28) Meditation, Transcendental Meditation, Nature (02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive” (02:28:05) Mentors (02:34:53) Mind & Attention Allocation, Social Media, Boredom (02:43:08) Cockpunch (02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability (03:13:18) Making Meaning from Suffering (03:18:28) Role Identity, Future (03:26:21) Parenthood, Animals & Training (03:31:23) Podcasting, Experimentation (03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) MDMA “Ecstasy” (00:04:37) Sponsors: Helix Sleep, ROKA, HVMN (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 (00:33:36) 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 (01:06:10) Sponsor: LMNT (01:07:22) Oxytocin & MDMA (01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl (01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature (01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P (01:43:07) PTSD & Trauma; Talk Therapy, SSRIs (01:54:09) PTSD Treatment: Talk Therapy + MDMA (02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy (02:09:47) Side-Effects?, MDMA Efficacy & Legality (02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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 Eight Sleep: https://eightsleep.com/huberman HVMN: https://hvmn.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Dr. Mary Helen Immordino-Yang (00:02:11) Sponsors: Eight Sleep, HVMN, ROKA (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 (00:32:16) 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 (01:17:22) Sponsor: InsideTracker (01:18:32) Emotion & Learning; Constructing Meaning (01:28:59) Good Teachers & Curiosity (01:33:25) Inter-disciplinary Education; Development & Culture (01:50:58) Idea Exploration, Tolerance (01:56:53) Reframing Education, Deconstructing Assumptions (02:03:28) Safety, Creativity & Default Mode Network (02:12:15) Civic Discourse & Education; Deconstructing Ideas (02:27:31) “Mirror” Neurons, Shared Social Experiences (02:35:49) Cold Exposure & Sickness; Role of Education (02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

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 Maui Nui Venison: https://mauinuivenison.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD) (00:03:21) Sponsors: Maui Nui, ROKA, HVMN (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 (00:31:05) 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? (01:04:02) Sponsor: InsideTracker (01:05:12) ADHD Medications: Individuality, Doses, Tapering & Long-Term Use (01:13:28) Medication & Long-Term Effects: Height, Cardiovascular Risk, Alcohol (01:19:32) Cortisol & Hormones (01:27:45) Psychosis & Addiction; Methamphetamine (01:38:20) Recreational Use, Addiction & Psychosis; Habituation (01:42:30) Drug Holidays; Ritalin & Long-Term Effects (01:45:35) Modafinil, Armodafinil; Side-Effects (01:53:03) Guanfacine, Alcohol (01:58:03) ADHD Medications (02:00:26) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman HVMN: https://hvmn.com/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract https://hubermanlab.com/tour Timestamps (00:00:00) Dr. Robin Carhart-Harris (00:02:12) Sponsors: Eight Sleep, Levels, HVMN (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 (00:35:12) 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 (01:09:14) Sponsor: LMNT (01:10:26) Psilocybin Therapy & Anorexia (01:12:56) Integration Phase & Psychedelic-Therapy; Meditation (01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition (01:30:16) Fibromyalgia & Psychedelic Treatment; MDMA Therapy & “Inner Healer” (01:38:55) Placebo Response & Psychedelic Therapy (01:41:39) LSD & Psychedelic-Therapy, Micro-Dose (01:48:19) Combination Psilocybin-MDMA Therapy (01:56:06) DMT “Rocketship” & Serotonin 2A Receptors; Ibogaine (02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses (02:12:26) Psychedelics & Legal Landscape; Decriminalization (02:17:54) MDMA, Trauma & Clinical Trials; Future Regulatory (FDA) Approval? (02:23:25) Psilocybin & Current Clinical Trials (02:28:41) Mental Health & Psychedelic Treatment, Safeguards, Paradigm Shift (02:34:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Plunge: https://plunge.com/huberman Maui Nui: https://mauinuivenison.com/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman The Brain Body Contract Tickets: https://hubermanlab.com/tour Presale code: HUBERMAN Timestamps (00:00:00) Dr. Susanna Søberg (00:03:23) Sponsors: Plunge, Maui Nui, Thesis (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 (00:35:48) 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 (00:59:07) Sponsor: InsideTracker (01:00:16) Winter Swimmers & Brown Fat; Discomfort (01:10:28) Sex differences & Brown Fat, Cold-Adapted (01:15:21) Diving Reflex & Parasympathetic Activation (01:18:44) Tool: Deliberate Cold & Sauna Protocol (01:23:11) Winter Swimmers, Shiver; Circadian Rhythm & Brown Fat (01:31:14) Tool: Minimum Threshold for Cold & Heat; Sauna & Cardiovascular Health (01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions (01:38:09) Cold Exposure, Sleep Quality, Clothing (01:47:37) “Brown Fat Negative” & Shiver (01:52:13) Cold & Heat, Inflammation Reduction (01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism (01:59:39) Cold Exposure: Fed or Fasted? (02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold (02:05:21) Tool: Headache & Cold Exposure; Head Submersion & Head Coverings (02:11:29) Children & Hypothermia Risk (02:17:16) Gender Differences & Cold Exposure (02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm & Temperature (2:27:53) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman HVMN: https://hvmn.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Psilocybin, Legal Considerations (00:08:32) Sponsors: Eight Sleep, ROKA, HVMN (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 (00:27:21) Safety & Cautions for Specific Patient Populations (00:29:13) Sponsor: AG1 (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 (00:58:36) Sponsor: LMNT (00:59:48) Brain Networks & Therapeutic Outcomes (01:05:23) Creativity; Music, Emotionality & Psychedelic Journeys (01:12:39) Depression & Psychedelics as Neuroplasticity “Wedge” (01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness” (01:25:23) “Bad Trips”, Anxiety & Physiological Sighs (01:32:57) Therapeutic Use of Psilocybin (01:36:11) Neuroplasticity, Structural Brain Changes & Psilocybin (01:48:08) Psychedelics: Therapeutic Breakthroughs & Depression (01:56:37) Combining Psilocybin Therapy & Talk Therapy, Antidepressant Effects (02:03:11) Psilocybin Experience & Mental Health (2:06:42) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman ROKA: https://roka.com/huberman Thesis: https://takethesis.com/huberman Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Noam Sobel (00:03:46) Sponsors: ROKA, Thesis, Helix Sleep (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 (00:27:52) 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 (01:05:01) Sponsor: InsideTracker (01:06:19) Handshaking, Sharing Chemicals & Social Sensing (01:15:07) Smelling Ourselves & Smelling Others (01:22:02) Odors & Romantic Attraction (01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage (01:40:20) Social Chemo-Signals, Fear (01:50:26) Chemo-Signaling, Aggression & Offspring (02:03:57) Menstrual Cycle Synchronization (02:12:11) Sweat, Tears, Emotions & Testosterone (02:27:46) Science Politics (02:37:54) Food Odors & Nutritional Value (02:45:34) Human Perception & Odorant Similarity (02:52:12) Digitizing Smell, COVID-19 & Smell (03:05:50) Medical Diagnostic Future & Olfaction Digitization (03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Maui Nui: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Mental Training & Visualization (00:04:46) Sponsors: LMNT, Maui Nui, Eight Sleep (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 (00:29:36) 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 (01:03:43) Sponsor: InsideTracker (01:05:00) Adding Mental Training; Injury, Travel or Layoffs (01:11:09) Timing of Mental Training & Sleep (01:15:17) Role of Gender & Age on Mental Training (01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed (01:23:53) Physical Skills, Motor Cortex & Cerebellum (01:31:15) “Go” & “No-Go” Pathways (01:34:19) Stop-Signal Task, Withholding Action (01:44:19) Aphantasia, Synesthesia; Social Cognition (01:52:58) Mental Training Practice & Benefits (01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman HVMN: https://hvmn.com/huberman Levels: https://levels.link/huberman Thesis: https://takethesis.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Matthew MacDougall (00:04:05) Sponsors: HVMN, Levels (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 (00:31:05) 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 (01:00:51) Sponsor: InsideTracker (01:02:09) Brain Implants & Peripheral Devices (01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games (01:22:13) Improving Animal Experimentation, Pigs (01:33:18) Skull & Injury, Traumatic Brain Injury (TBI) (01:39:14) Brain Health, Alcohol (01:43:34) Neuroplasticity, Brain Lesions & Redundancy (01:47:32) Car Accidents & Driver Alertness (01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink (01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Helix Sleep: https://eightsleep.com/huberman HVMN: https://hvmn.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Hair (00:04:13) Sponsors: Helix Sleep, HVMN, ROKA (00:08:04) Psychological States & Hair (00:13:19) Hair Anatomy & Stem Cells (00:26:05) 3 Phases of Hair Growth (00:35:40) 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” (01:00:13) Sponsor: LMNT (01:01:25) Botox Treatments (01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair (01:15:46) Topical Caffeine & Slowing Hair Loss (01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol (01:25:52) Iron & Hair Growth (01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin (01:33:22) Ketoconazole & Offsetting Hair Loss (01:38:46) Topical & Oral Finasteride (01:51:00) Post- Finasteride Syndrome (01:56:01) Dutasteride (01:58:53) Mechanical & Chemical Stimulation for Hair Growth (02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled The Stress Prescription. We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Thesis: https://takethesis.com/huberman Eight Sleep: https://eightsleep.com/huberman HVMN: https://hvmn.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Elissa Epel (00:02:17) Sponsors: Thesis, Eight Sleep, HVMN (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 (00:31:04) Sponsor: AG-1 (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 (01:05:29) Sponsor: InsideTracker (01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health (01:14:11) Body Scan & Cravings (01:17:28) Tool: Meditation & Aging; Meditation Retreats (01:23:35) Meditation, Psychedelics & Neuroplasticity (01:26:02) Mitochondrial Health, Stress & Mood (01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall” (01:37:57) Tool: Control, Uncertainty (01:45:25) Stress Management, “Skillful Surfing” (01:50:25) Narrative, Purpose & Stress (01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging (02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Helix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman ROKA: https://roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dopamine (00:02:32) Sponsors: Helix Sleep, WHOOP, ROKA (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 (00:28:26) 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 (01:02:08) Sponsor: InsideTracker (01:03:26) Tool: Deliberate Cold Exposure & Dopamine (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens (01:18:58) Dopamine Trough Recovery, Postpartum Depression (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation (01:38:10) Making Effort the Reward, Growth Mindset (01:41:49) Tool: Overcome Procrastination (01:52:16) Tool: Meditation & Procrastination (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman   Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia (00:03:39) Sponsor: LMNT (00:07:34) Lifespan vs. Healthspan (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing  (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution (00:28:33) Sponsor: AG1 (00:33:29) Cholesterol, ApoB (00:42:21) Cholesterol Levels, LDL & ApoB Testing (00:49:29) ApoB Levels & Atherosclerosis, Causality (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors (01:12:30) Monitoring ApoB (01:18:30) Reducing Blood Pressure, Exercise & Sleep (01:20:50) High Blood Pressure & Kidneys (01:23:11) Alcohol, Sleep & Disease Risk (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity (01:39:47) Cancer Screening & Survival (01:44:17) Radiation Risks, CT & PET Scans (01:48:48) Environmental Carcinogens (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE (02:08:08) Alzheimer’s Disease & Amyloid (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI) (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training (02:41:05) Emotional Health (02:53:45) Mortality & Preserving Relationship Quality (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions (03:09:34) Treatment Centers, Emotional Processing & Recovery (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:42) Sponsor: LMNT (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:32:38) Sponsor: AG1 (00:34:07) Body, Cells & Water (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:25) Sponsor: LMNT (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:25:16) Sponsor: AG1 (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

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

In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:57) Sponsor: LMNT (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:26:30) Sponsor: AG1 (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina Poe (00:02:52) Sponsor: LMNT (00:06:58) Sleep Phases, Perfect Night’s Sleep (00:10:32) Can You Oversleep? (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories (00:19:01) Tool: Growth Hormone Release & Sleep (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles (00:24:55) Middle Sleep States & REM, Schema, Waking at Night (00:30:33) Deep Sleep, Dreams & Senses (00:33:22) Sponsor: AG1 (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls (00:54:30) Locus Coeruleus, Learning & REM Sleep (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma (01:16:22)Sex Differences & Sleep (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep  (01:52:15) Opiates, Addiction, Relapse & Sleep (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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

In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Headache (00:03:51) Sponsor: LMNT (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache  (00:23:21) 3 Neuron Types, Pain, Tension Headaches (00:29:29) Sponsor: AG1 (00:31:05) Tension Headaches (00:34:29) Migraine Headaches, Aura, Photophobia  (00:43:10) Cluster Headaches (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI (01:12:22) InsideTracker (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid) (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation (01:28:11) Hormone Headache Treatment & Omega-3s (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light  (01:44:15) Tool: Tension Headache & Botox Treatment (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol (02:01:35) Tool: Tension Headaches Treatment & Acupuncture (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric) (02:18:00) Carolina Reaper Pepper & Thunderclap Headache (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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

My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:04:07) Sponsor: LMNT (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:27:33) Sponsor: AG1 (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress  (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Title Card Photo Credit: Mike Blabac Disclaimer

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

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 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 the nutrition-based, behavioral, supplement-based and prescription 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 in all people, regardless of age.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) 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, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

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

My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:04:24) Sponsor: LNT (00:08:23) Creativity & Ideas, Cloud Analogy  (00:12:26) Language & Creativity; Kids (00:17:36) Feelings & Creative Ideas (00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions  (00:29:59) Sponsor: AG1 (00:30:20) Changing Perspective & Creativity (00:35:04) Scientific Knowledge; Opinions & Art (00:41:27) Finishing Projects; The Source & Nature (00:47:40) Perception Filters, Contrast & Novelty (00:58:42) Music & Identity, Evolving Tastes (01:04:14) Focus, Disengaging & Subconscious; Anxiety  (01:13:22) Collaboration, Art & Rigorous Work (01:18:26) Process & “Cloud”; Perception & Storytelling (01:29:13) Limited Resolution, Considering the Inverse (01:35:38) Wrestling, Energy & Reality; Dopamine  (01:49:43) Wrestling, Style & Performance (01:52:40) Resetting Energy & Nature; Nostalgia (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas (02:08:16) Creative Work Phases; Structure & Deadlines (02:15:32) Self-Doubt & Performance (02:19:13) Predictability & Surprise, Authenticity   (02:25:02) Past Experiences, Other’s Opinions  (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition  (02:39:44) “Look for Clues”, Belief Effects  (02:46:25) Attention, Emotion & Art (02:48:07) Mantra Meditation, Awareness Meditation  (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

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

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Supplements (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol (00:12:09) Sponsor: LMNT (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition (00:32:09) Sponsor: AG1 (00:33:06) Supplements for Gut Microbiome, Brain Fog (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin (00:55:55) Melatonin Caution (00:58:11) Supplement Dependency?, Placebo Effects (01:03:53) Nutrition & Behavior for Hormone Health (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root  (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions  (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork  (01:23:06) Testosterone Supplement: Tongkat Ali, Libido  (01:27:24) Menstrual Cycle, Birth Control & Fertility (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine  (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein  (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the Making Sense podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Dr. Sam Harris  (00:04:54) Sponsor: LMNT (00:08:54) Sense of Self & Meditation, Dualism of Self (00:18:07) Sense of Self in Brain & Body  (00:25:28) Consciousness vs. Contents, Meditation (00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade  (00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot (00:36:52) Sponsor: AG1 (00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience (00:57:32) Sense of Self throughout Evolution  (01:07:40) Sense of Self from Human Development, Language (01:19:46) Internal Dialogue, Distractibility & Mindfulness  (01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain (01:37:13) Consciousness & Sense of Control, Free Will (01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will (01:52:11) Meditation & the Paradoxical Search for Self (02:06:44) Meditation & Concentration Practice  (02:11:58) Mindfulness, “Skylike Mind” & Thoughts (02:15:11) States of Self & Context, Dualistic Experiences (02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States (02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions (02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions (03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion (03:21:11) Meditation, Psychedelic Journeys & Inner Truths (03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion (03:40:09) Process vs. Achievement of Goals, Fulfillment in Present (03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics  (04:06:14) Social Media, Attentional Disruption & Deep Work (04:15:39) Meditation & Sense of Self (04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac

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. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Jocko Willink (00:03:50) Sponsor: LMNT (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 (00:35:39) Sponsor: AG1 (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy  (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action  (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs  (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac

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/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Creativity (00:04:47) Sponsor: LMNT (00:08:51) What is Creativity? (00:11:16) Creativity in Visual Arts, Escher & Banksy (00:23:37) Neural Circuits of Creativity (00:27:54) Sponsor: AG1 (00:33:13) Creative Ideas & Divergent Thinking (00:42:09) Testing Creative Ideas & Convergent Thinking (00:46:41) Dopamine, Convergent & Divergent Thinking Pathways (00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking (01:07:38) Tool: Focused Attention Meditation & Convergent Thinking (01:11:06) Mood, Creativity & Dopamine (01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine (01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine (01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking (01:43:13) Serotonin, Psylocibin & Creative Thinking (01:49:13) Alcohol & Autobiographical Scripting; Cannabis (01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity (01:54:45) Tool: Movement & Divergent Thinking (02:01:02) Tool: Narratives & Storytelling for Creativity (02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Title Card Photo Credit: Mike Blabac

Recently I had the pleasure of hosting a live event in New York, NY. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in New York, NY. 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

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:56) Sponsor: LMNT (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:47:56) Sponsor: AG1 (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) Sponsor: InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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.

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Caffeine (00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss (00:11:22) Sponsor: LMNT (00:15:23) Caffeine Benefits for Mental & Physical Performance (00:20:23) Caffeine in Nature & Positive Reinforcement (00:26:44) Caffeine Effects on Brain; Reward Pathways (00:29:55) Caffeine as a Reinforcing Agent (00:35:55) Sponsor: AG1 (00:38:01) Caffeine, Adenosine & Reduced Sleepiness  (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted (00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep (01:04:46) Morning Exercise & Residual Caffeine Effects (01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use  (01:13:00) Theanine: Effects & Dosage (01:18:41) InsideTracker (01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression (01:27:41) Afternoon Caffeine & Sleep (01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence (01:46:04) Caffeine, Performance & Menstrual Cycle (01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure (01:54:08) Caffeine & Naps (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement  (02:01:55) Dopamine Stacking (02:06:04) Scheduling Caffeine to Maximize Its Effects (02:08:33) Pro-Health Effects of Caffeine (02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine  (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure! For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Lex Fridman (00:04:46) Sponsor: LMNT (00:08:28) Podcasting (00:12:11) Ukraine, Russia, War & Geopolitics (00:23:17) Conflict & Generalized Hate (00:26:23) Typical Day in Ukraine; American Military & Information Wars (00:36:56) Sponsor: AG1 (00:38:42) Deliberate Cold Exposure & Sauna; Fertility (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky (00:53:33) Firearms; Violence & Sensitization (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic (01:05:51) Publications & Peer Review, Research, Social Media (01:13:05) InsideTracker (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes (01:35:11) Biotechnology & Biopharma; Money & Status (01:45:08) Robotics, AI & Social Media; Start-ups (01:53:50) Motivation & Competition; Relationships (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships (02:12:11) Chess, Poker & Cheating (02:22:25) Ideas of Lately (02:24:44) Why Lex Wears a Suit & Tie (02:27:50) Is There an AI Equivalent of Psychedelics?  (02:29:06) Hardest Jiu-Jitsu Belt to Achieve (02:32:07) Advice to Young People (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages. For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders (00:03:42) Sponsor: LMNT (00:07:18) Nutrition & Mental Health (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis (00:27:52) Schizophrenia, Depression & Ketogenic Diet (00:33:58) Sponsor: AG1 (00:35:38) Psychiatric Mediations, Diet Adherence (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits (00:46:51) Ketogenic Diet & Epilepsy Treatment (00:56:10) Ketogenic Diet & Mitochondria Health (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders (01:05:44) Mitochondrial Function & Mental Health (01:15:12) InsideTracker (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet (01:25:09) Neurons, Mitochondria & Blood Glucose (01:31:54) Obesity, Ketogenic Diet & Mitochondria (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana  (01:46:34) Alcohol & Ketogenic Diet (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet (02:06:27) Neuronal Damage, Ketones & Glucose  (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet (02:23:45) Ketogenic Diet & Weight Loss (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications  (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness. For the full show notes, visit hubermanlab.com. Thank you to our sponsors Athletic Greens: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Happiness (00:06:27) Tool: Light Exposure Timing & Brightness Timing (00:14:30) Sponsor: LMNT (00:17:51) Imprecise Language for Happiness (00:20:26) Happiness: Neuromodulators & Neurotransmitters  (00:26:32) Harvard Happiness Project  (00:29:22) Income & Happiness; Social Interactions & Peer Group  (00:37:20) Work, Sense of Meaning & Happiness (00:40:13) Toolkit for General Wellbeing (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier? (00:47:20) Sponsor: AG1 (00:50:20) Birthdays & Evaluated Happiness (00:52:45) Smoking, Alcohol & Happiness (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident (01:05:05) Synthesizing Happiness (01:09:18) Natural Happiness & Synthetic Happiness; Music (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude (01:24:50) Tool: Pro-Social Spending/Effort, Happiness (01:31:55) Tool: Focus, Wandering Mind & Meditation  (01:39:40) Tool: Quality Social Connection (01:41:28) Brief Social Connection, Facial Recognition & Predictability (01:46:33) Deep Social Connection, Presence & Eye Contact (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets (02:03:00) Freedom & Choice; Synthetic Happiness (02:11:57) Happiness Toolkit (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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 in Los Angeles, CA. 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

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:34:35) Sponsor: AG1 (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

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.

In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Meditation (00:04:48) Sponsor: LMNT (00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI (00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness (00:26:07) Neuroscience of Meditation; Perceptual Spotlights (00:31:58) Sponsor: AG1 (00:33:41) Interoception vs. Exteroception (00:42:20) Default Mode Network, Continuum of Interoception & Exteroception (00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge (01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing (01:07:35) Tool: Brief Meditations, Waking Up App (01:10:30) “Third Eye Center” & Wandering Thoughts (01:20:46) Meditation: Practice Types, Focal Points & Consistency (01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception (01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork (01:39:22) Interoception vs. Dissociation, Trauma (01:47:43) Model of Interoception & Dissociation Continuum (01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge (02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) (02:11:33) Choosing a Meditative Practice; Hypnosis (02:14:53) Tool: Space-Time Bridging (STB) (02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Eddie Chang, Speech & Language (00:03:16) Sponsor: LMNT (00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds (00:13:10) White Noise Machines, Infant Sleep & Sensitization (00:17:26) Mapping Speech & Language in the Brain (00:24:26) Emotion; Anxiety & Epilepsy (00:30:19) Epilepsy, Medications & Neurosurgery (00:33:01) Ketogenic Diet & Epilepsy (00:34:04) Sponsor: AG1 (00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types (00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings (00:53:23) Lateralization of Speech/Language & Handedness, Strokes (00:59:05) Bilingualism, Shared Language Circuits (01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain (01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations (01:17:37) Mapping Language in the Brain (01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages (01:25:07) Motor Patterns of Speech & Language (01:28:33) Reading & Writing; Dyslexia & Treatments (01:34:47) Evolution of Language (01:37:54) Stroke & Foreign Accent Syndrome (01:40:31) Auditory Memory, Long-Term Motor Memory (01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI) (02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation (02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars (02:17:35) Stutter, Anxiety & Treatment (02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands (02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsor: LMNT (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:36:13) Sponsor: AG1 (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment (00:03:48) Sponsors: LMNT (00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments (00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex (00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome (00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS) (00:33:02) Prefrontal Cortex & Cognitive Control, TMS (00:35:30) Sponsor: AG1 (00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy (00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment (00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia (00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology? (01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit? (01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution (01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment (01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin (01:30:38) Psilocybin, Brain Connectivity & Depression Treatment (01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment (01:41:23) Normal Spectrums for Mental Health Disorders (01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials (01:57:16) Clinical Use of Psychedelics (02:01:59) Ayahuasca, Brazilian Prisoner Study (02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses (02:14:52) Personal Relative Drug Risk & Alcohol (02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light (02:28:43) Stanford Neuromodulation Therapy (SNT) Study (02:34:25) Space Learning Theory & TMS Stimulation (02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Cannabis (Marijuana) (00:005:02) Sponsor: LMNT (00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety (00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD (00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects (00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains (00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1) (00:35:18) Sponsor: AG1 (00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence (00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function (00:53:07) Biological Effects of Cannabis (00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia (01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage (01:09:41) Brain Areas Affected by THC & CBD, Side Effects (01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine (01:26:41) Does Cannabis Increase Creativity? (01:35:08) Chronic Cannabis Use & Changes in Speech Patterns (01:46:46) Cannabis & Libido, Dopamine & Prolactin (01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility (02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences (02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development (02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance (02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis (02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders (02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis (02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn  Title Card Photo Credit: Mike Blabac Disclaimer

My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation (00:03:35) Sponsor: LMNT (00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization (00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects (00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies (00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction (00:29:30) Sponsor: AG1 (00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition (00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity (00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation (00:49:49) Binge Eating Disorder & Loss of Control Eating (00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress (01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells” (01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation (01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia (01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation (01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s (01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression (01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation (01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions (01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts (01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training (02:09:53) Daily Habits: Sleep, Exercise, Mediation (02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn  Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nicotine (00:03:41) Tool: Brief Daily Meditation & Focus (00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements (00:10:05) Sponsor: LMNT (00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine (00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors (00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA (00:29:37) Sponsor: AG1 (00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting” (00:37:29) Nicotine, Norepinephrine & Alertness/Energy (00:41:10) Nicotine & Effects on Appetite & Metabolism (00:46:47) Nicotine & Effects on Body: Sympathetic Tone (00:51:29) Nicotine & Cognitive Work vs. Physical Performance (00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency (00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells (01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health (01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal (01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression (01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri (01:30:16) Bupropion (Wellbutrin) & Quitting Smoking (01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum (01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy (01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook Title Card Photo Credit: Mike Blabac Disclaimer

My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior.   For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. David Anderson, Emotions & Aggression  (00:03:49) Sponsors: LMNT (00:08:10) Emotions vs. States (00:10:36) Dimensions of States: Persistence, Intensity & Generalization (00:14:38) Arousal & Valence  (00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH (00:24:42) Aggression Types: Offensive, Defensive & Predatory  (00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear (00:35:38) Hydraulic Pressures for States & Homeostasis (00:37:24) Sponsor: AG1 (00:39:46) Hydraulic Pressure & Aggression (00:44:50) Balancing Fear & Aggression (00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone (00:52:33) Female Aggression, Motherhood (00:59:48) Mating & Aggressive Behaviors  (01:05:10) Neurobiology of Sexual Fetishes  (01:10:06) Temperature, Mating Behavior & Aggression (01:15:25) Mounting: Sexual Behavior or Dominance? (01:20:59) Females & Male-Type Mounting Behavior (01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear  (01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression  (01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve  (01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Focus Toolkit  (00:04:42) Sponsors: AG1, LMNT (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine (00:15:15) Modulation vs. Mediation, Importance of Sleep (00:18:11) Tool: Binaural Beats to Improve Concentration  (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State (00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity  (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing  (00:31:22) How Many Daily Ultradian Cycles Can One Perform?  (00:32:28) Sponsor: AG1 (00:35:35) Virtusan: Mental & Physical Health Journeys  (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis (00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume (00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness (00:52:55) Tool: Stress & Improved Concentration  (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine  (01:00:39) Layer Focusing Tools & Design Your Own Protocols  (01:01:19) Tool: Short Meditation & Improved Ability to Refocus  (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods (01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States (01:16:07) Optimal Time of Day to Use Specific Tools (01:16:46) Tool: Overt Visual Focus & Deliberate Gaze  (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work  (01:24:43) Tool: Omega-3 Essential Fatty Acids  (01:27:28) Tool: Creatine Monohydrate  (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic  (01:33:52) Tool: L-Tyrosine Supplements & Food (01:34:47) Combining & Choosing Focus Tools, Variability  (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage (01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency  (01:42:56) Tool: Phenylethylamine & Dopamine (01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine  (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus (01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer

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 Portland, OR. 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

My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Erich Jarvis & Vocal Communication (00:03:58) Sponsors: AG1, LMNT (00:08:01) Speech vs. Language, Is There a Difference?   (00:10:55) Animal Communication, Hand Gestures & Language  (00:15:25) Vocalization & Innate Language, Evolution of Modern Language     (00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders  (00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization (00:31:34) Genes for Speech & Language (00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes  (00:40:47) Sponsor: AG1 (00:42:52) Semantic vs. Effective Communication, Emotion, Singing (00:47:32) Singing, Link Between Dancing & Vocal Learning  (00:52:55) Motor Theory of Vocal Learning, Dance  (00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions (01:04:11) Facial Expressions & Language, Innate Expressions (01:09:35) Reading & Writing  (01:15:13) Writing by Hand vs. Typing, Thoughts & Writing (01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations (01:26:58) Modern Language Evolution: Texting, Social Media & the Future (01:36:26) Movement: The Link to Cognitive Growth  (01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation (01:48:24) Evolution of Skin & Fur Color (01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips Title Card Photo Credit: Mike Blabac Disclaimer

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.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) 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 Title Card Photo Credit: Mike Blabac Disclaimer

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, WA. 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

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman InsideTracker: https://insidetracker.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer

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 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Supplements from Momentous https://www.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 Title Card Photo Credit: Mike Blabac Disclaimer