Huberman Lab

Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity. We also discuss how humans collaborating with AI and robots stand to positively transform human health and one’s experience of life. And we cover what makes AI fundamentally different from human cognition, and why your intuition and unique experiences are not replicable by AI or machines. Both AI enthusiasts and skeptics are sure to benefit from the information and tools Dr. Fei-Fei Li shares in this episode. Read the episode show notes at hubermanlab.com. Huberman Lab live events: https://www.hubermanlab.com/events Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Wealthfront*: https://wealthfront.com/huberman Timestamps (00:00:00) Fei-Fei Li (00:03:46) Vision & Intelligence; Human Vision & Contribution to AI (00:12:11) Computer Vision & the AI Revolution (00:18:34) Sponsors: Lingo & Wealthfront (00:21:19) Speech, Sound & AI Development (00:23:36) AI & Contextual Learning, Human Intelligence (00:33:43) Current AI Gaps, Emotion & Creativity (00:45:48) Computers Enhancing Humanity; Tool: Personal Agency & Learning about AI (00:53:04) Sponsors: AG1 & LMNT (00:55:37) Public Discourse about AI (00:57:34) AI to Enhance Scientific Discovery & Healthcare; Human Collaboration (01:07:38) Intuition, Motivation & Human States Beyond AI (01:19:18) Sponsor: David (01:20:37) Social & Ethical Considerations for AI (01:27:38) Kids, Development & AI Tools; Tool: Prompt AI Effectively (01:35:04) Next Frontier for Robotics & AI; Human Agency (01:43:52) Human-Centered AI Future (01:50:10) World Labs, Spatial Intelligence (01:54:12) Concerns about AI & Creativity; Movies, Art, Storytelling (01:59:51) Younger Generation & AI, Teachers (02:05:38) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00:00) Optimize Neurochemicals for Health (00:00:27) Neuromodulator Levels & 3 Daily Phases (00:05:07) Hormones Modulate Neuromodulators (00:06:56) Sponsor: Eight Sleep (00:08:13) Effects of Key Neuromodulators (00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine (00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA) (00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure (00:19:18) Sponsor: AG1 (00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation (00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine (00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine (00:28:05) Sponsor: ROKA (00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods (00:31:49) Serotonin Supplement: Myo-inositol (00:32:26) Using the Neurochemical Toolkit for Your Goals Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Matthew (Max) Krummel, PhD, professor at UCSF and one of the world’s leading immunologists. We discuss how your immune system works and how sleep, emotions, and even memories shape immune function. We also explore thymus function, its role in autoimmunity, and its potential role in combating cancer. And we discuss how the type and timing of immunization can impact health. This episode provides an actionable framework for understanding how your immune system works, which ought to benefit people of all ages and health statuses. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Joovv: https://joovv.com/huberman Timestamps (00:00:00) Max Krummel (00:02:18) Immune System, Immunotherapy (00:08:36) Illness, Childhood & Immune System (00:13:02) Aging & Immunity, DNA Mutations (00:18:36) Sponsors: Joovv & Eight Sleep (00:21:14) Self vs Non-Self Recognition, Aging, Cancer; Immune Surveillance (00:30:11) Cancer, Immune System, Age & Measuring Change (00:35:57) Thymus, T Cells; Aging & Cancer (00:42:13) Reproduction, Aging & Immune System; Basic Research (00:47:28) Sleep & Illness Susceptibility (00:52:55) Sponsor: AG1 (00:54:08) Umbilical Cord Banking; Organoids, CAR T Cells, Thymus (01:02:57) Scientific Curiosity, Failures, & Discovery (01:13:14) Spatial Biology & Immune Cells; Memory & Immune State; Stress, Meditation (01:25:00) Sponsor: Function (01:26:37) Mindset; Tissue Engineering, Peptides, Systems Biology (01:34:25) Immunizations in Childhood and Beyond (01:39:37) Pharmaceutical Companies, Public Distrust (01:49:22) Disease Risk, Immunity; Autism, Flu, (01:58:56) Biological Resilience, Cancer; Computational Research (02:08:02) Autoimmune Conditions, Asthma, IBD (02:13:34) Autoimmunity & Genetic Diversity Benefits (02:17:11) Science Communication, Max's Substack (02:24:07) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Jocko Willink, a retired U.S. Navy SEAL officer, author and host of the Jocko Podcast. We discuss why discipline, rather than motivation, is the reliable driver of daily action, and how taking action is the most effective way to move through adversity, loss and setbacks. We also discuss how exercise generates energy, the leader’s role as a counterweight to team morale, and detachment as a trainable skill for widening perspective and making better decisions under stress. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Jocko Willink (00:00:23) Discipline, Impact & Autonomy in the Military (00:02:40) Energy, Waking Up, Alarm Clock & Debate (00:04:12) Tool: Exercise for Energy; Eating, Fasting & Mental Clarity (00:05:45) Tool: High-Intensity Exercise, Peak Mentality (00:06:31) Winning & Losing, SEAL Selection, BUD/S, Resilience (00:08:34) Leadership, Morale & Mob Mentality; Tool: Detach & Correct (00:10:36) Loss, Grief; Tool: Action as a Cure for Adversity (00:12:17) Sponsor: AG1 (00:13:31) Parenting & Success; Tool: Be the Counterweight, Balance (00:16:07) Sense of Self, Hardcore Music, DIY Attitude & Dissent (00:18:55) Motivation as an Emotion, Discipline (00:19:44) Tool: Move Toward Problems; Indirect Approach & Conflict (00:21:14) Sponsor: LMNT (00:22:46) Meditation, Detachment & Teaching Young Leaders (00:24:19) Depression, Storm Clouds & Losing Perspective (00:26:39) Tool: Detachment, Oil Rig Story, Field of View (00:30:59) Tools: Take a Step Back, Slow Breathing & Widen Field of View (00:32:04) Tools: Chin Up, Hands Down, Listening; Relationships (00:34:18) Sponsor: David (00:35:37) Tool: Deliberate Discomfort & Training Resiliency (00:36:08) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

I answer questions submitted by listeners about topics ranging from how to ensure great sleep after nighttime exercise, effective no-caffeine pre-workouts (that also improve your sleep quality), neuroscience-supported tools for improving your memory and sense of smell, nutrition and supplementation for improving female and male fertility, the link between (peri)menopause and mental health, accelerating recovery from surgery, how to find your life’s passion, and more. Please note that if your question was not answered this time, we will keep it to consider for future Q&A episodes. A special thank you to everyone who submitted a question! Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Your Questions Answered (00:01:42) Late-Day Training & Pre-Workout, Cortisol; Tools: Alpha-GPC, Garlic & TMAO, Hot Shower, Physiological Sigh, Post-Workout Food (00:13:57) Sponsors: Eight Sleep & BetterHelp (00:16:12) Morning Daylight, East vs West Facing, Melanopsin Cells; Tool: Ambient Daylight, Prior Light History (00:22:54) Over-Optimization & Protocol Overwhelm, Core Pillars, Consistency, Resentment, Alcohol (00:33:32) Sponsor: AG1 (00:34:48) Memory, Hippocampus & Neocortex, Exercise & Arousal, Errors, Sleep, Tool: Self-Testing; Sense of Smell, Tool: Sniff Training, Anosmia (00:53:11) Fertility & Nutrition, Body Fat, Testosterone Therapy, HCG & Sperm; Low-Inflammation Diet, Fermented Foods, CoQ10, L-Carnitine (01:08:24) Sponsor: LMNT (01:09:46) Perimenopause & Menopause, Anxiety, Hormone Therapy, Sleep (01:18:08) Sunrise vs Sunset Wedding, Chronotypes (01:22:52) Kidney Donation & Surgery Recovery; Tools: Prehabilitation, Circadian Rhythm in the Hospital; Muscle Memory (01:30:57) Careers in Science (01:32:05) Finding Your Passion, Structure & Work, “No Input, No Output”; Tool: Chop Wood, Carry Water (01:43:49) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and religion. We discuss how meditation can help us better understand the nature of the self and transform the conscious experience. Sam also explains how meditation can help overcome universal challenges such as distractibility, mental chatter and emotional reactivity, which can allow for greater focus and fulfillment in the present moment. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Sam Harris (00:00:21) Sense of Self, Meditation Purpose; Flow (00:08:37) Sponsor: Eight Sleep (00:09:55) Self Awareness, Self-Talk & Mental Chatter (00:14:44) Mindfulness, Distractibility (00:19:55) Sponsor: Waking Up (00:21:30) Meditation, Benefits, "Sky-like Mind"; States of Self (00:27:33) Meditation Practice, Mindfulness & Freedom (00:30:17) Psychedelics, Consciousness (00:34:15) Sponsor: AG1 (00:35:34) Process vs Achieving Goals, Fulfillment in Present Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and offset loss of memory after a concussion or other brain injury. This episode provides practical, science-based tools for learning new information and skills and for improving your overall ability to learn. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Tommy Wood (00:04:05) Neuroplasticity; Neurogenesis; Synaptic Pruning (00:11:11) Aging & Neuroplasticity; Familiar vs Novel Tasks (00:14:33) Protocols Book; Sponsor: David (00:16:49) Aging, Training & Processing Speed (00:21:56) Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge (00:26:56) Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge (00:36:50) Flow, Clutch States; Virtuosity (00:46:59) Power of Practice (00:50:55) Sponsor: AG1 (00:52:14) Tools for Focused Work & Learning; Distractions (01:00:17) Nutrition for Brain Health, Dementia; Critical Nutrients (01:06:56) Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests (01:16:41) Sponsor: Function (01:18:19) Enhancing Brain Health, Nutrition & Supplements (01:23:10) GLP-1s, Peptides, Supplements & Evaluating Efficacy (01:32:56) Stimulants: Feeling vs Performance (01:37:18) Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume (01:43:18) Long-Term Cognitive Health & Exercise, HIIT (01:47:17) Sponsor: Rorra (01:48:31) Cortisol Benefits, Acute vs Chronic Stress (01:54:24) Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health (02:03:37) Cognitive Decline, Dementia, Alzheimer's Disease, Modifiable Risk Factors (02:09:47) Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health (02:18:28) Concussion, Traumatic Brain Injury (TBI), Creatine (02:24:04) Treating TBI, Supplements, Physical Therapy (02:32:16) Strongman Competition (02:38:51) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts in energy, mood and perception. I describe the diagnostic criteria that distinguish bipolar I from bipolar II, including mania and hypomania and the different patterns of mood cycling. I discuss the remarkable history and discovery of lithium and how it works, in part by reducing inflammation, providing neuroprotection and supporting the interoceptive neural circuits affected in bipolar disorder. I also cover talk therapies, electroconvulsive therapy and nutraceuticals such as omega-3 fatty acids and inositol, and I explore the intriguing relationship between mood disorders and creativity. This episode should interest anyone who has or knows someone with bipolar disorder, as well as those interested in how the brain balances mood, energy and focus. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Bipolar Disorder (00:01:09) Bipolar I; Manic Episode Symptoms (00:05:00) Bipolar II, Hypomania; Depressive Episodes & Cycling (00:09:00) Sponsor: BetterHelp (00:10:09) Lithium Discovery, Dr. John Cade, Uric Acid (00:12:14) Lithium Urate & Guinea Pigs, Control Experiments (00:13:19) Lithium Salts Paper, Toxicity & Monitoring (00:15:40) How Lithium Works: Inflammation & Neuroprotection (00:16:50) Exteroception vs. Interoception, Neural Circuit Atrophy (00:19:04) Sponsor: AG1 (00:20:29) Drug vs. Talk Therapies (00:20:40) Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy (00:22:30) Electroconvulsive Therapy (ECT), Treatment-Resistant Depression (00:24:07) Caution: Rely on Prescribed Treatment, Suicide Risk (00:24:59) Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight (00:26:05) Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study (00:29:53) Sponsor: Eight Sleep (00:31:10) Creativity & Mood Disorders, Eminent Individuals Study (00:34:00) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Lingo: https://hellolingo.com/huberman Timestamps (00:00:00) Dr. Alan Castel (00:02:41) What Is Memory?, Reconstruction & Metacognition (00:04:49) Mnemonics, Remembering Names & Deeper Learning (00:08:22) The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes (00:10:43) Sponsors: Wealthfront & Helix (00:14:05) Neuroplasticity, Frustration, Curiosity & Mindset (00:17:42) Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory (00:24:28) "Mental Photographs," Photo-Taking & Imagining the Future (00:29:28) Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy (00:35:07) Medium-Term & Prospective Memory, Hotel Fire Exits (00:40:28) Sponsor: AG1 (00:41:47) When Habits Turn Lethal, Aviation & Human Error (00:49:01) Why Memory Changes With Age; Alzheimer's & the Nun Study (00:52:34) Exercise & Hippocampal Volume, Falls & Balance (00:57:14) SuperAgers & Athletes; Regret, Balance & Being Driven (01:12:08) Sponsor: Function (01:13:45) Age Stereotypes, Subjective Age & Positive Age Beliefs (01:20:02) Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers (01:26:23) Culture, Resilience, Blue Zones & COVID (01:29:18) Adversity, the Positivity Effect & Intergenerational Learning (01:36:31) Sponsor: Lingo (01:38:00) Limitations & Purpose; Time, Family & Connection (01:44:58) Deliberately Building Memories; the ABCs of Successful Aging (01:51:02) Following Your Interests; Castel's Path & Older Adults (01:57:16) Mental Simulations, Curiosity Studies & Selectivity (02:01:19) Socioemotional Selectivity Theory; Steve Jobs & Lifespan (02:07:10) The Secret to Successful Aging; State vs Trait Curiosity (02:11:04) Scams & AI Voice Cloning (02:14:31) John Wooden, Wisdom, Love & Balance (02:17:41) Learning Through Mistakes; Does the Brain Get Better With Age? (02:25:00) Conclusion, Better With Age (02:26:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the research shows about how these compare when used alone versus together. Finally, I describe a specific clinical protocol in which patients are guided into states of anxiety while learning to suppress compulsive responses, retraining the brain to break the OCD cycle. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:00:11) OCD Prevalence & Impact, Obsessions & Compulsions (00:01:54) Categories: Checking, Repetition & Order; Contamination & Disgust (00:04:30) Anxiety, Fear (00:05:20) Sponsor: AG1 (00:06:40) Genetic Component of OCD (00:08:45) Neural Circuitry, Cortex, Striatum, Thalamus (00:10:16) Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs (00:14:30) Sponsor: Eight Sleep (00:16:00) Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS) (00:18:00) Y-BOCS Categories, Identifying the Core Fear (00:19:30) Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy (00:21:39) Anxiety Tolerance, Interrupting the Compulsion (00:23:23) Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions (00:25:18) CBT vs Placebo vs SSRIs (00:26:30) Sponsor: Rorra (00:28:07) SSRIs & Serotonin System; Psychiatry & Causality (00:29:13) Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS) (00:31:48) Mindfulness Meditation, Holistic Treatments, NIH (00:33:40) Nutraceuticals, Inositol; Recap & Conclusion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Cesar Millan is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools for: returning home to your dog each day, structuring their walks, and eliminating aggressive behaviors and anxiety. We discuss how to determine if your dog is front, middle, or back of the pack order—a hardwired feature that determines much of their needs and personality. And we explore how human-human interactions are based on balances in energy, too. Both dog owners and non-owners will gain extremely valuable insights and tools from this episode. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Cesar Millan (00:03:54) Animal Instincts & Human Energy (00:06:31) Spirit, Sending Energy, Tool: Silence, Calm & Confident (00:16:48) Sponsors: LMNT & Joovv (00:19:30) Walking Dog; Pack Order, Tool: Picking a Puppy (00:26:44) Human & Dog Hierarchy; Greeting Dog, Tool: No Look, No Touch, No Speak (00:35:11) Calm Dog, Structured Walk, Tool: Weighted Backpack (00:44:17) Sponsor: AG1 & Eight Sleep (00:46:57) Exercise, Discipline & Affection (00:50:23) Relationship to Death, Spirituality (00:55:30) Human Energy, Rescue Dogs; Sensing Stress (01:01:36) Animal Intelligence, Cats; Being a Pack Leader (01:07:27) Calm Greeting, Humanizing Animals, Safety & Security, Anxious Dogs (01:12:41) Safety & Horses, Respecting Dogs; Human Selfishness, Pack Leader (01:21:31) Sponsor: Function (01:23:15) Human Leaders; Pack Order, Prioritizing Affection (01:32:17) Picking Human Partners, Good Pack Leaders (01:44:40) Dog & Testing Boundaries, Tool: Calm & Confidence (01:52:34) Cultivating Self-Awareness & Self-Discipline, Life Values (01:58:02) Clearing Mind, Tool: Cold Plunge (02:02:22) Honoring Pet Death, Celebration, Expressing Sadness (02:12:13) Understanding Energy, Dog Training & Hard Work (02:17:25) Dog Breeds & Exercise, Fostering Dogs; Spay & Neuter, Humping (02:23:50) Petting Dogs; Barking & Destructive Behaviors, Tools: Early Walks, Challenges (02:31:31) Spirit & Instincts, Training Humans; Acknowledgements (02:35:50) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and supplements such as creatine, L-carnitine, Tongkat Ali, and Fadogia agrestis. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Kyle Gillett (00:00:20) Male Hormone Optimization, Testosterone, Tool: Blood Tests (00:02:17) Diet & Hormone Health, Diary, Vitamin D, Fiber (00:05:36) Caloric Restriction & Testosterone (00:06:44) Lifestyle Pillars: Stress, Life Purpose (00:07:56) Sponsor: LMNT (00:09:28) Exercise & Hormone Health (00:10:32) Testosterone Replacement Therapy (TRT) & Young Adults (00:12:05) Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses (00:15:50) L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine (00:19:02) Vitamin D, Boron (00:20:43) Tongkat Ali (Longjack) (00:23:34) Sponsor: AG1 (00:24:53) Fadogia Agrestis (00:26:49) Testosterone Therapy, Dose; Side Effects (00:31:24) Clomiphene, SERM & Testosterone (00:33:58) Sponsor: David (00:35:16) Alcohol, Aromatase & Testosterone (00:36:09) Prostate Health & Tadalafil, Nighttime Urination (00:38:10) Hair Loss, Caffeine, Finasteride, Dutasteride (00:40:13) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leverage transition states, such as the state between sleep and waking, to gain heightened bodily awareness and new insights. He also explains specific movement patterns. This is a highly practical conversation about integrating movement, embracing uncertainty and bringing awareness into everyday life to expand your brain-body connection and deepen your sense of self. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Rorra: https://rorra.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Ido Portal (00:03:18) Waking Up, Transitional States, Sleep, Lucid Dreaming (00:10:30) Meditation, Tool: Micro-Meditation (00:13:55) Sponsors: Rorra & ROKA (00:17:05) Meditation, Anxiety (00:19:54) Mind-Body States (00:24:41) Play vs Discipline, Motivation & Will, Awe (00:37:25) Willpower vs Discipline, Developing Will; Physical Practice (00:47:20) Sponsor: AG1 (00:49:06) Power of Play, Rigidity (00:54:41) Playful Restraint, Softness (01:00:57) Subtle Ripples of Consciousness, Granularity, Bodily Resolution (01:09:36) Language, Ambiguity, Dance; Psychedelics (01:15:19) Sponsor: LMNT (01:16:51) Paying Attention to Everyday Movement, Exercise (01:24:57) Challenging the System, Life as a Practice (01:32:37) Awareness & Time; Emotional, Mental & Physical Nutrients (01:38:41) Social Media, Importance of Granularity (01:43:41) Noticing Transition, Kumbhaka Practice; Antagonism (01:53:56) Sponsor: Function (01:55:37) Cowardice, Remorse; Sensory Desensitization (02:03:53) Relationships, Dynamic Practice (02:10:59) Music, Movement (02:16:21) Art; Movement Models; Awareness Through Movement (02:27:24) Fresh Moments & Growth, Noticing Subtlety (02:35:23) Air Sense, Skateboarding, Confidence; Meta-Movement (02:49:32) Beauty of Imperfection, Embracing Uncertainty (02:57:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Carbon: https://joincarbon.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Layne Norton (00:00:20) Energy Balance, Calories In Calories Out, Food Labels (00:04:10) Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT) (00:07:43) Tool: Average Weight; Choosing a Sustainable Diet (00:09:24) Protocols Book; Sponsor: Carbon App (00:11:29) Tool: Weight Loss, Protein Intake & Building Muscle (00:14:35) Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn (00:19:59) Sponsor: Function (00:21:37) Processed Foods & Calorie Overconsumption (00:23:27) Artificial Sweeteners, Weight Loss (00:26:15) Seed Oils, Saturated Fat (00:30:34) Sponsor: AG1 (00:31:53) Creatine Monohydrate, Dose (00:35:12) Building Confidence; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually look for in a partner, including surprising findings about age preferences, finances, and physical attractiveness. We also discuss why dating apps often lead people to select for traits that don't support lasting partnerships. We discuss how initial attractions form and evolve and which factors best predict romantic relationship stability and satisfaction. We also explain activities that can expand your dating pool, as well as practical tools for building and sustaining healthy romantic relationships. This episode is for anyone currently in or wanting to be in a relationship. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Paul Eastwick (00:03:25) Evolutionary Models of Dating, Mate Value (00:08:57) Initial Attraction, Maturity (00:12:56) Sponsors: David & Lingo (00:15:21) Dating Apps; Shared Moments & Developing Attraction (00:24:17) First Impressions & Early Relationships; Partner Bias (00:31:41) Friends & Family Support; Relationship Research, Attachment Theory (00:42:15) Sponsor: AG1 (00:43:34) Couple Friends, Advice from Others (00:47:35) Social Support, Women vs Men (00:55:05) Dating App Algorithms, Distrust of Men & Women (01:05:29) Activities & Dating, Observing Date Social Behavior (01:11:25) Texting, Verbal Skills (01:16:15) Sponsor: LMNT (01:17:36) Partner Actions, Dating vs Relationship (01:22:57) Dating & Asking Good Questions; Genuine Connection (01:29:36) Attraction, What Qualities Men & Women Want (01:36:18) Homosexual Dating & Relationships (01:40:08) Finances; Job Loss; Men vs Women, Ambition (01:46:28) Sponsor: Function (01:48:05) Age Difference, Men vs Women Preference; Wanting Children (01:54:58) Church, Activities, Small Groups & Dating; Work; Perceived Similarity (02:07:10) Social Media, Attraction to Alternative Partners, Infidelity (02:19:13) Stranger Attention, Mate Value (02:24:58) Past Relationship Value; Relationship Duration, Breakups (02:34:33) Physical Intimacy & Relationship Satisfaction (02:39:32) Young Adults & Changing Relationships, Technology (02:47:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Flexibility (00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion (00:03:16) Golgi Tendon Organs, Load Sensing (00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation (00:11:11) Sponsor: LMNT (00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) (00:15:43) Tool: Static Stretching Protocol, Frequency (00:18:33) Warming Up for Stretching, Exercise (00:20:37) Sponsor: Eight Sleep (00:21:55) Static Stretching & Aging (00:22:18) Tool: Anderson Method, Feeling the Stretch (00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching" (00:27:22) Should You Stretch Before Exercise? (00:29:01) Sponsor: AG1 (00:30:20) Insula, Pain Tolerance & Yoga (00:35:10) Recap of Stretching Protocols Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Andy Stumpf is a retired Navy SEAL, world-record-holding wingsuit BASE jumper, martial artist, and author. We discuss the mental framework and moment-to-moment decision-making process that can allow anyone to build discipline and resilience and better navigate both everyday life and life's most challenging moments. Andy explains several simple-yet-powerful tools gleaned from his time in — and after — his SEAL career that can help you determine where to focus your actions and how to clear your mind of things you can't control or that hold you back mentally. Andy also shares and reflects on lessons learned from some of the deeply personal challenges he faced outside of combat and freefall. Finally, we explore the all-too-frequent tragedy of people — including high performers — taking their own lives, and consider what might be done to prevent more such losses. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront*: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman Joovv: https://joovv.com/huberman Timestamps (00:00:00) Andy Stumpf (00:03:09) Protocols Book (00:04:06) Nagging Thoughts, Tool: Determine Influence vs Concern (00:10:14) Social Media, Screen Time Discipline (00:17:01) Sponsors: Our Place & Wealthfront (00:20:11) Social Media Addiction, Young Adults, Rebellion, Alcohol (00:27:38) Alcohol & Social Experiences; Cannabis; Ice Bath (00:36:07) Skydiving, Wingsuit Flying (00:41:47) Sponsor: AG1 (00:43:06) Skydiving, BASE Jumping, Wingsuit Flying; Navy (00:55:25) Danger & Fear, Wingsuit Flying Risk, Death (01:03:04) Divorce, Imperfection; Parenting Kids in Divorce (01:12:16) Sponsor: Function (01:13:55) Parents' Divorce (01:19:38) Long-Term Flow State, Focus, Adrenaline; Time Perception (01:30:58) Toilet Paper, Shortcuts, Tool: Do the Slightly Harder Choice (01:37:11) Micro-Discipline, Doing the Harder Thing, Tenacity & Super-Agers (01:48:00) Sponsor: Joovv (01:49:12) Physical & Mental Pain, Discussing Pain; Dogs (02:00:45) Self-Talk, Isolation, Alcohol (02:11:52) Top Performers, Suicide; Ibogaine; Military, Trauma (02:21:36) Trauma & Healing, Exploring Other Possibilities, Control (02:28:57) Disciplined Acts, Choosing the Slightly Harder Option (02:35:20) Current Projects, Project Choice (02:41:48) Price of Success, Happiness, Money (02:53:09) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Sleep Toolkit (00:00:21) Optimal Cortisol Rhythms, Tool: View Morning Sunlight (00:03:44) Morning Sunlight Guide, Artificial Light, Cloudy Days (00:08:04) Sponsor: Eight Sleep (00:09:22) Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise (00:11:38) Morning: Caffeine Timing (00:13:22) Morning: Meal Timing & Alertness (00:15:36) Circadian Clock; 3 Daily Critical Periods (00:17:10) Afternoon: Caffeine, Naps, Exercise (00:19:34) Tool: Late Afternoon/Evening Sunlight (00:21:41) Sponsor: AG1 (00:23:00) Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature (00:26:40) Alcohol, THC & Effects on Sleep (00:27:39) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine (00:31:03) Caution for Melatonin Supplementation (00:31:41) Sponsor: LMNT (00:33:13) Weekends, Tool: Consistent Sleep Schedule (00:34:00) Jet Lag, Tool: Temperature Minimum (00:37:41) Shift Work, Tool: Red Light (00:38:30) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps (00:00:00) Marie-Pierre St-Onge (00:02:29) Sleep Loss & Appetite, Men vs Women (00:10:20) Sponsors: David & BetterHelp (00:12:39) Sleep Loss, Overeating & Cardiometabolic Health (00:21:56) Weight Gain & Sleep Loss, Tool: Informed Food Choices (00:27:59) Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet (00:33:25) Food Choices & Sleep Quality, Food Timing (00:39:33) Sponsor: AG1 (00:40:52) Personal Circadian Clock, Shift Work; Naps; Running & Yoga (00:53:00) Snoring, Sleep Apnea & Testing (00:56:46) Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber (01:09:49) Sponsor: Helix Sleep (01:11:23) Food Timing & Burning Fat, Tool: Early Meals (01:17:20) Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss (01:22:54) Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet (01:34:38) Corn Oil, Seed Oils & Processed Foods, Smoke Points (01:41:20) Industry-Sponsored Studies (01:50:41) Supplements, Whole Foods, Fiber (01:54:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In loving memory of Nolan Williams (1982-2025): ⁠https://stan.md/3Qle2zp⁠ In this Huberman Lab Essentials episode, my guest is Dr. Nolan Williams, MD, a triple board-certified psychiatrist and neurologist. We discuss cutting-edge treatments for depression and post-traumatic stress disorder (PTSD), including transcranial magnetic stimulation, neuromodulation, and psychedelic-assisted therapies. We also discuss the neurobiology and therapeutic potential of specific psychedelic compounds, including psilocybin, MDMA, ibogaine, and ayahuasca. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Nolan Williams (00:00:21) Depression (00:02:45) Heart & Mind Connection, Transcranial Magnetic Stimulation (TMS) (00:05:15) TMS for Depression (00:07:47) Sponsor: Function (00:09:24) SSRIs & Chemical imbalance, TMS, Psychedelics (00:15:24) Psilocybin, MDMA, Trauma (00:18:21) MDMA Clinical Trials & PTSD; Psilocybin & Depression (00:20:18) Sponsor: BetterHelp (00:21:38) Psilocybin, Brain Connectivity & Depression (00:23:59) Ibogaine, Empathy; Psychedelic Breakthrough & Risk (00:30:36) Ayahuasca, Behavior Change, Prisoners (00:34:46) Sponsor: AG1 (00:36:05) Stanford Accelerated Intelligent Neuromodulation Therapy (SAINT) (00:40:07) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Abud Bakri, MD, is a board-certified internal medicine physician and expert in the science and clinical use of peptides. We discuss the history, uses, sourcing and safety of BPC-157, GHK-Cu, pinealon, epithalon, GLP-1s, retatrutide, melanotan and growth hormone-promoting peptides. We discuss the gap that exists between animal and human data and meaningful differences in the sources for different peptides. For those interested in peptides, Dr. Bakri provides a grounded look at the science, risks and uncertainties shaping the field today. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Abud Bakri (00:03:33) What are Peptides?, Receptors (00:06:26) BPC-157, Discovery, Animal Proteins (00:11:19) BPC-157, Animal Data, Regeneration (00:12:27) Sponsors: Eight Sleep & Lingo (00:14:51) BPC-157, Regeneration & Healing, Neurological Effects (00:19:27) Adverse Events, Clinical Trials & Legality of BPC-157 (00:29:41) GLPs & Compounding Pharmacy; Peptides & Gray Market (00:35:25) Manufacturing, Compounding Pharmacies, Gray Market, Black Market (00:41:32) Peptides & Tumor Growth?; Angiogenesis (00:45:17) Sponsor: AG1 (00:47:01) Pharmaceutical Patents, Clinical Trials for BPC-157, Potential Outcomes (00:54:19) BPC-157 Healing, Patient Experiences (01:01:22) Physician Counsel, FDA Legality, Malpractice (01:07:25) Pinealon, Epithalon, Discovery; Sleep & Cognitive Performance, Risks (01:18:17) Sponsor: Function (01:19:55) Pineal Age Deterioration, Epithalon, Eye Health (01:29:38) Thymus, Age Shrinkage; Thymosin Alpha-1, Immune Function (01:38:13) TB-500; Pet Health; Thymic Peptide Doses, Thymulin, Zinc (01:49:13) Sponsor: LMNT (01:50:33) GHK-Cu (Copper GHK), Collagen (01:55:32) Illness Recovery, Thymic Score, Tool: Blood Test & Immune Cell Counts (02:04:01) Growth Hormone Secretagogues, Age Decline, Cancer Risk, Insulin (02:15:36) GHK-Cu, Topical Cream, Red Light Therapy (02:20:25) GLPs, Discovery, Physical & Cognitive Long-Term Effects, Fertility (02:33:53) Retatrutide; Drug Patents & Nomenclature (02:39:03) Peptides: Women Reproductive Disorders; TBI, Neurologic Effect; Safe Sources (02:45:34) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone requires a remapping of those neural circuits. I describe how grief differs from depression, the role of oxytocin in driving yearning after a loss, and why people move through grief at different rates. I also discuss science-based tools for grieving adaptively, including how to access feelings of attachment while decoupling them from episodic memory. Finally, I explain how foundational biology — particularly sleep and cortisol rhythms — shapes our capacity to navigate the grieving process. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Grief (00:01:47) Myths of Grief, Kubler-Ross & fMRI (00:03:56) Brain Mapping Experiment, Proximity (00:07:05) Inferior Parietal Lobule; Space, Time & Closeness (00:09:20) Episodic Memory & Remapping After Loss (00:11:28) Sponsor: Eight Sleep (00:14:21) Tool: Dedicated Time, Counterfactual Thinking & Guilt (00:15:52) Oxytocin & Individual Differences in Grief (00:18:21) Prairie Voles, Monogamy & Nucleus Accumbens (00:22:30) Sponsor: LMNT (00:24:48) Vagal Tone, Emotional Disclosure & Bereavement Writing Study (00:29:40) Cortisol Rhythms, Complicated Grief & Sunlight (00:33:03) Sponsor: AG1 (00:34:59) Rational Grieving, Neuroplasticity & NSDR Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:02:43) Lower Back, Back Pain (00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes (00:15:29) Sponsors: David & Our Place (00:18:05) Walking Exercises to Strengthen Glutes (00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain (00:27:08) Tools: "Old Man" Test, Functional Strength Tests (00:35:08) Sports, Movement Imbalance (00:40:57) Tool: Training Like An Athlete (00:46:44) Sponsor: AG1 (00:48:28) Inner Elbow Pain, Tool: Grip Modification (00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise (01:06:50) Tool: Neck Training; Women, Posture (01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy (01:19:50) Sponsor: Joovv (01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT? (01:29:27) Nutrition, Tools: Calorie Counting; Plate Method (01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity (01:48:15) Sponsor: Function (01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets (02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits (02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Speech & Language (00:00:23) Speech vs Language, Pragmatics, Semantics & Syntax (00:03:11) Larynx, Vocal Folds & Shaping the Breath (00:05:35) Crying & Laughter, Vocalizations vs Speech (00:06:37) Sponsor: Function (00:08:52) Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome (00:10:52) BRAVO Trial, Pancho & First Patient (00:12:31) Brain Surgery, Electrode Array & Decoding Speech (00:14:34) AI, 50-Word Vocabulary & Autocorrect (00:16:06) Sponsor: BetterHelp (00:17:30) Neuralink, Brain-Machine Interfaces & Augmentation Ethics (00:22:21) Avatars, Facial Expressions & Non-Verbal Communication (00:25:48) Sponsor: AG1 (00:27:12) Stuttering, Anxiety & Speech vs Language (00:30:18) Tool: Stuttering Therapy & Auditory Feedback (00:31:50) Recap & Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Nick Epley (00:02:29) Assumptions about Other Thoughts; Inferring Behavior (00:09:03) Eye Gaze, Social Cues (00:14:27) Sponsors: Wealthfront & Eight Sleep (00:17:18) Tone, Voice vs Writing; AI; Public Figures & Ambiguity (00:29:59) Importance of Social Connection, Communication Types (00:37:18) Social Isolation, Self-Worth (00:42:33) Sponsor: AG1 (00:44:16) Social Media, Conversation & Responsiveness (00:47:52) Social Connection & Cooperation; Adopted Children (00:57:04) Connecting with Strangers, Manners (01:02:52) Fear of Strangers, Tool: Small Moments for Connection (01:08:50) Sponsor: Function (01:10:28) Connection to Humanity, Strangers; Extroversion & Well-Being (01:22:26) Social Anxiety & Changing Beliefs; 100 Days of Rejection (01:33:52) Perceived Creepiness, Social Anxiety; Developing Social Skills (01:41:40) Sponsor: LMNT (01:43:00) Initiating Conversation, Testing Cues, Pessimistic Expectations (01:47:00) Social Gatherings; Blessings of Children with Down Syndrome (01:59:43) Parents, Shame, Children Challenges; Supporting Kids' Pursuits (02:09:17) Outdoors, Hunters, Conservation, Social Connection (02:17:39) Modeling Social Interactions for Kids, Tool: Habits Awareness (02:27:42) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Aggression, Types of Aggression (00:01:43) Context, Aggression vs Sadness (00:03:11) Hydraulic Pressure Model of Aggression (00:06:40) Sponsor: LMNT (00:08:12) Brain Areas for Aggression, Ventromedial Hypothalamus (00:15:26) Biting, Neural Circuits of Physical Aggression (00:17:52) Sponsor: Eight Sleep (00:19:09) Estrogen & Aggression, Testosterone & Competitiveness (00:22:37) Seasonality, Sunlight, Melatonin & Aggression (00:24:50) Cortisol, Serotonin & Aggression (00:26:35) Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha (00:30:39) Sponsor: AG1 (00:31:58) Irritability, Aggression & Genetics; Seasonality (00:34:49) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Kentaro Fujita (00:03:08) Marshmallow Tests, Self-Control; Adult Modeling (00:08:24) Criticism of Marshmallow Tests, Learning Self-Control (00:15:08) Sponsors: David & Lingo (00:17:34) Movement & Motivation (00:21:42) Doing Hard Things; Exhaustion & Depletion Effect (00:29:02) Willpower vs Self-Control, Improving Self-Control (00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes (00:40:55) Self-Control Toolkit, Tool: Failure & Exploration (00:46:44) Sponsor: AG1 (00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation (00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How (01:05:25) Tool: "Whys" & Motivation Goals (01:11:26) Competition, Tool: Motivation Types (01:17:13) Sponsor: LMNT (01:18:33) Abstinence vs Moderation, Consistency vs Rigidity (01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs (01:35:17) Intrinsic Motivation for Sustained Goals (01:40:16) Sponsor: Function (01:41:53) Meaning in Simple Tasks, Ikigai (01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros (01:55:04) Words as Motivation, Visualization, Social Validation (02:03:51) Music, Anchors, Nostalgia (02:06:46) Intrinsic vs Extrinsic Motivation, Job & Salary (02:14:11) Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai (02:20:56) Future Directions (02:25:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com.huberman Timestamps (00:00:00) Casey Halpern (00:00:20) Neurosurgery, Deep Brain Stimulation (00:04:19) Obsessive-Compulsive Disorder (OCD) & Treatments (00:10:11) Sponsor: Function (00:11:49) OCD Brain Areas, Addiction (00:14:12) Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder (00:18:28) Sponsor: AG1 (00:19:46) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation (00:27:31) Sponsor: Rorra (00:28:46) Awareness of Cravings, Severe Binge Eating Disorder (00:32:51) Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior (00:36:57) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Paul Conti, MD, is a board-certified psychiatrist and an expert in how to improve mental health and increase your sense of agency and wellbeing. He is also an expert in trauma treatment. We discuss practical tools you can use to gain insight into your natural strengths and to make better life choices on your own behalf. We explore how these tools can help overcome low motivation, intrusive thoughts and self-destructive bad habits. We also discuss how to balance internal reflection and external action to ensure you move your life forward in the right directions. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Paul Conti (00:02:51) Self View; Tool: What's Going Right?; State Dependence (00:10:03) Sponsors: Helix Sleep & BetterHelp (00:12:44) Tool: Compassionate Curiosity; Falseness; Social Media (00:21:00) Doing vs Thinking; Self-Reflection (00:29:55) External vs Internal Processing, Balance (00:40:42) Sponsor: AG1 (00:42:26) Quiet vs Verbal; Questions to Learn About Self (00:53:17) Examined Life & Reflection; Changing Unwanted Behavior (01:02:54) Making Positive Changes, Problem Solving (01:07:26) Sponsor: Function (01:09:03) Behavior Pattern Insight & Reclaiming Agency (01:17:06) Agency & Control; Getting in Your Own Way (01:22:49) Trauma, Living Intentionally; Internal Turmoil (01:29:08) Intrusive Thoughts, Tool: Self Talk Awareness; Dreams (01:34:10) Sponsor: Rorra (01:35:23) Trauma & Emotions; Healing Childhood Trauma (01:43:32) Photographs, Positive Climate for the Mind; Spirituality, Good & Evil (01:52:53) Happiness & Expectations; Death, Living a Good Life (02:03:10) Book Writing; Acknowledgements (02:07:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Sugar (00:00:37) Hunger, Hormones & Blood Glucose (00:03:03) Fructose vs Glucose, Controlling Hunger (00:06:30) Sponsor: AG1 (00:07:54) Brain Circuits: Sweet Taste & Nutritive Pathways (00:10:51) Sweet Taste & Dopamine (00:13:22) Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars (00:15:44) Sponsor: Lingo (00:16:53) Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake (00:20:55) Glutamine Supplementation, Leaky Gut & Sugar Cravings (00:23:17) Tool: Lemon Juice to Blunt Blood Glucose (00:26:44) Sponsor: LMNT (00:28:16) Tool: Reduce Blood Sugar Cravings with Cinnamon (00:29:10) Berberine & Potent Molecules to Regulate Blood Glucose (00:30:52) Tool: Quality Sleep & Sugar Cravings Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Scott Galloway is a professor of marketing at New York University's Stern School of Business. We discuss masculine roles and obligations of past, present and future. We explore which are timeless and which are changing, and positive steps boys and men can take to create meaning and stability in their lives. We cover work, finances, health and relationships to build a grounded, purposeful life. We also discuss tech, social media, alcohol, cannabis and porn. Throughout, we emphasize specific daily practices for building mental, physical and economic resilience, compassion for others, and for navigating key life decisions in every realm. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Wealthfront*: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Scott Galloway (00:02:45) Mentoring Young Men (00:06:16) Positive Masculinity Defined (00:13:37) Sponsors: David & Wealthfront (00:16:33) Men & Goals, Role Models, Technology; Relationships (00:26:34) Elon Musk; Big Tech (00:31:53) Varying Role Models, Flaws; Criticism, Big Tech & Incendiary Content (00:43:33) Sponsor: AG1 (00:44:57) Fear, Dating & Rejection, Relationship Dynamics (00:53:39) Social Media Impacts on Kids; Regulation (01:06:03) Phone, Dopamine & Pseudo-OCD; Solutions (01:14:03) Sponsor: Function (01:15:14) Naval Academy & Lifestyle Protocols, Mandatory National Service (01:23:08) Alcohol Phones & Professional Considerations (01:33:43) Drinking Age; Cannabis, THC (01:37:16) Sponsor: LMNT (01:38:36) Cannabis; Porn, Addiction (01:46:14) Anger; Testosterone; Aspirational Masculinity, Toxic Femininity (01:56:25) Advocating for Young Men, Economic Opportunity, Gerontocracy (02:04:43) Generation Gaps, Retirement, "Vampire" Generation (02:10:30) Bet on Unremarkable, Universities & Vocations; Gerontocracy (02:18:48) Aging; Paying it Forward & Male Mentorship (02:25:33) Seeking Mentors, Young Men; Acknowledgments (02:33:13) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman.  Funds in the Cash Account are swept to program banks, where it earns the variable APY. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits and genes underlying spoken language and why the ability to learn and produce vocalizations is extraordinarily rare in the animal kingdom. We also explore why song likely evolved before language, how gesture and movement share deep neural roots with speech, the neurobiology of stuttering, why childhood is the optimal window for language acquisition, and how physical movement — including dance — may help preserve speech and cognitive function across a lifetime. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Speech & Language (00:00:23) Speech vs. Language; Brain Pathways for Communication (00:01:57) Gesture, Hand Movement & Speech Evolution (00:04:31) Sponsor: Function (00:05:59) Innate Vocalizations vs. Learned Speech (00:08:01) Evolution of Spoken Language; Neanderthals & Vocal Learning (00:09:29) Birdsong & Human Speech; Brain Circuit Parallels (00:13:22) Hummingbirds; Vocal Learning Species & Complex Traits (00:14:32) Critical Periods & Learning Your Native Song (00:16:50) Pidgin Language & Cultural-Genetic Convergence (00:18:36) Sponsor: AG1 (00:20:01) Genes Specialized in Speech Circuits (00:23:05) Critical Period for Language Learning; Multilingualism (00:25:17) Music, Emotion & Semantic vs. Affective Communication (00:28:14) Sponsor: Eight Sleep (00:29:49) Facial Expression & Speech Circuitry (00:31:07) Written Language & Neural Pathways (00:32:47) Stuttering; Basal Ganglia & Neurobiological Basis (00:35:03) Texting & Language Evolution (00:36:36) Tool: Movement, Dancing & Singing to Maintain Cognitive Health (00:38:43) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

In this Huberman Lab Essentials episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Memory (00:00:21) Sensory Stimuli & Memory Bias (00:01:54) Associations & Memory; Tool: Repetition (00:05:00) Sponsor: Eight Sleep (00:06:18) Stress, Adrenaline & Strengthening Memories (00:11:10) Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory (00:14:39) Tool: Naps & Sleep for Learning & Memory (00:16:56) Sponsor: AG1 (00:18:19) Increase Adrenaline to Enhance Learning & Memory, Chronic Stress (00:21:56) Adrenaline Boosts Memory: Centuries-Old Practice (00:24:03) Tool: Cardiovascular Exercise & Brain Health, Neurogenesis (00:26:11) Exercise, Osteocalcin, Hippocampus & Memory (00:29:37) Sponsor: LMNT (00:31:09) Tool: Photographs, Mental Snapshots & Improved Memory (00:34:08) Déjà Vu (00:36:22) Tool: Brief Meditation Practice to Enhance Memory (00:38:38) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Natalie Crawford (00:02:26) Fertility as a Health Marker, Infertility (00:05:34) Perimenopause, Menopause, Hormone Replacement Theory (00:11:01) Sponsors: David & BetterHelp (00:13:35) Hormone Therapy, Extending Ovarian Lifespan (00:19:11) Plastics, Toxins & Fertility (00:22:02) Does Prior Pregnancy Make Conception Easier?, Secondary Infertility (00:29:02) Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing (00:38:17) Sponsor: AG1 (00:39:40) Menstrual Cycle, Egg Number & Quality, AMH Test (00:48:17) Tool: AMH Test; Fertility Education & Patient Choices (00:53:13) Tool: Tracking Ovulation; Ovulation Disorders (00:55:11) AMH Test Cost; Genetic Testing & Patient Choice (01:01:13) Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF) (01:05:29) Egg Freezing, IVF, Ethical Concerns; Embryo Banking (01:15:21) Sponsor: Eight Sleep (01:16:39) Egg Freezing, Cost & Patient Choices (01:21:22) Concieving After Hormonal Birth Control, IUD or Depo-Provera (01:27:17) Pregnancy Termination & Concieving Again (01:29:28) Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables (01:34:03) Sleep, Melatonin; Cold Plunge (01:38:41) Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health (01:42:05) Sponsor: Function (01:43:16) Fertility Research into Supplements & Lifestyle Factors (01:48:21) Inflammation, Red Light (01:53:12) Cannabis & Detriments to Egg & Sperm Health (01:58:57) Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices (02:02:21) GLP-1s, PCOS, Endometriosis; Human Growth Hormone (02:10:58) Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin (02:17:27) Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free (02:22:48) Patient Education & Empowerment; Inflammation, Celiac Disease (02:25:40) Anti-Inflammatory Diet, Protein, Fiber, Red Meat (02:33:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Anderson (00:00:20) Emotions vs States (00:01:53) Emotion Qualities: Persistence & Generalization (00:04:04) Aggression (00:06:39) Sponsor: BetterHelp (00:07:41) Evolution of Fear & Aggression, Offensive vs Defensive Aggression (00:09:57) Homeostatic Behaviors & Hydraulic Pressure (00:12:58) Testosterone, Estrogen & Aggression (00:14:51) Female vs Male Aggression (00:16:48) Sponsor: AG1 (00:18:13) Mating Behavior & Aggression; Sexual Violence (00:21:48) Periaqueductal Gray, Pain Control & Fighting (00:26:03) Sponsor: Function (00:27:15) Tachykinin, Pain, Social Isolation & Aggression (00:31:47) Emotions & Somatic Feeling; Vagus Nerve (00:36:27) Acknowledgements & Future Direction Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Dacher Keltner, PhD, is a professor of psychology at the University of California, Berkeley, and a leading expert on the science of emotions and human connection. We discuss the science of awe—what evokes it and how to access it. Dr. Keltner explains how awe helps us frame our experience of life and who we are both as individuals and collectively. We also discuss the role of humor in social bonding, dispel common myths about the biology of emotions and review the lesser-known factors that strengthen or inhibit relationships and communities. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Dr Dachner Keltner (00:01:55) Emotions, Awe; Facial Expressions & Culture (00:08:11) Sponsors: Joovv & Helix Sleep (00:11:05) Emotion, Motor Movement & Language (00:15:36) Measuring Emotion; Studying Awe (00:24:10) Horizons, Small to Vast, Shifting Perspective (00:29:27) Tool: Awe Walk (00:33:53) Time Perception, Tool: Space-Time Bridging Meditation; Chimps, Vastness (00:42:13) Sponsor: AG1 (00:43:37) Consciousness, Collective Experiences & Brain Synchronization (00:50:04) Music, Concerts & Awe; Sparring, Transcendence (01:01:28) Joe Strummer (01:06:04) Inhibitors of Awe, Self-Focus & Narcissism (01:12:41) Sponsor: Function (01:13:52) Sports, Collective Effervescence (01:19:03) Social Media & Online Life, Social Community (01:29:51) Designing Cities & Places for Awe (01:34:29) Sponsor: Our Place (01:35:44) Embarrassment, Teasing; Collective Values (01:43:05) Male Friendship, Teasing (01:47:50) Isolation, Loneliness, Reemergence of Community (01:54:33) Psychedelics, Awe, Treating Trauma; Microdosing (02:01:18) Looking Forward, Awe Design (02:08:36) Campfires, Connection, Red Light (02:13:34) Life After Death; Acknowledgments (02:17:19) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery. Read the show notes at hubermanlab.com. Subscribe to Perform with Dr. Andy Galpin at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Andy Galpin (00:00:39) 9 Exercise Adaptations; Progressive Overload (00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables (00:08:39) Sponsor: LMNT (00:10:12) Full-Body Workout, Exercise Selection (00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets (00:16:24) Sponsor: AG1 (00:17:48) Hypertrophy vs Strength Training Recovery (00:20:03) Training Volume & Frequency for Hypertrophy (00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms (00:25:28) Sponsor: Eight Sleep (00:26:46) Tool: 3 x 5 Protocol; Power vs Strength (00:28:23) Mental Awareness in Training; Mind-Muscle Connection (00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload (00:33:40) Perform Podcast: Season 3 (00:34:04) Tool: Resistance Training Breathing & Post-Training (00:38:20) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Marc Breedlove (00:03:24) Hormones & Sexual Orientation (00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences (00:14:08) Sponsors: David & Rorra (00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women (00:23:57) Mice & Sex Differences, Androgens (00:26:54) Brain Differences & Sexual Orientation (00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality (00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity (00:42:52) Sponsor: AG1 (00:44:16) Sexual Behavior, Libido (00:51:37) Gay Rams, Brain Differences (00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner (01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes (01:13:55) Androgen Insensitivity Syndrome (AIS) (01:18:14) Sponsor: Function (01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis (01:32:55) CAH Carriers, Advantage, Stress Tolerance (01:35:41) Birds & Sexual Differentiation, Gynandromorphs (01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity (01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities (01:53:14) Marc's Academic Journey, Ozarks, Luck (02:02:35) Exploration; Kids & Sex Differences (02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Salt (00:00:37) Brain & Monitoring Salt (00:02:33) Thirst, Osmotic Thirst & Salt (00:05:35) Hypovolemic Thirst & Blood Pressure (00:06:59) Sponsor: Function (00:08:39) Fluid Balance, Kidney & Urine Regulation (00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes (00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise (00:19:15) Sponsor: LMNT (00:20:46) Stress & Craving Salt (00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet (00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods (00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet (00:31:25) Sponsor: AG1 (00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water (00:34:51) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Rhonda Patrick (00:02:40) Competition, Jumping Rope, Rope Flow (00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training (00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control (00:14:40) Sponsors: Our Place & Lingo (00:17:03) Phones While Training? (00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience (00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates (00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health (00:42:58) Sponsor: AG1 (00:44:21) Tight Junctions, Gut, Neuroinflammation (00:47:26) L-glutamine, Immune System, Cancer Risk (00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress (01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health (01:03:36) Cortisol, Intermittent Fasting Benefits (01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat (01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body (01:21:13) Sponsor: LMNT (01:22:33) Cortisol & Sleep (01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss? (01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy (01:45:06) Exercise After Poor Sleep?; Training Breaks (01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness (02:03:31) Sponsor: Function (02:05:16) Creatine, Dose, Resistance Training, Cognitive Function (02:17:43) Biology; Creatine; Supplement Safety (02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat (02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D (02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane (02:55:10) Microplastics (02:57:26) Sponsor: Mateina (02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources (03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet (03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils (03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies (03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Emily Balcetis (00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target (00:07:39) Sponsor: Eight Sleep (00:08:57) Goal Setting, Do Vision Boards Work? (00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles (00:17:58) Sponsor: AG1 (00:19:23) How Fitness Shapes the Way People See the World (00:24:46) Visual Spotlight, Exercise & Physical Fitness Level (00:25:45) Stimulants & Motivation (00:27:06) Sponsor: BetterHelp (00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines (00:35:31) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health. I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Heat Exposure (00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia (00:02:24) Body & Brain Circuit to Heat Up & Cool Down (00:05:31) Sponsor: AG1 (00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency (00:112:09) Sauna Types, Alternatives to Sauna (00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast (00:17:38) Sponsor: LMNT (00:19:10) Heat Shock Protein Activation & Sauna (00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits (00:24:21) Sauna & Increase Growth Hormone (00:30:18) Sponsor: Eight Sleep (00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration (00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins (00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Alex Marson (00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools (00:05:56) Immune System, Innate vs Adaptive Immune System (00:10:55) Thymus, T Cell Selection; B Cells & Antibodies (00:13:23) Sponsors: BetterHelp & Helix Sleep (00:16:11) Immune System Health, Sleep, Diet; Genes (00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions (00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics (00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight (00:38:27) BRAC Mutations, Mutagens, Pesticides (00:42:33) Sponsor: AG1 (00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye (00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy (00:59:04) CRISPR, Immunotherapies (01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet (01:08:27) CRISPR Discovery & Mechanism (01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution (01:20:57) Sponsor: LMNT (01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention (01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines (01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine (01:47:51) Sponsor: Function (01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets (01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity (02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience (02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function (02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming (02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI). We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Charles Zuker (00:00:20) Senses & Perception (00:02:29) Taste, 5 Taste Qualities & Dietary Needs (00:05:49) Taste vs Flavor (00:07:05) Sponsor: AG1 (00:07:56) Taste Buds; Bitter (00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain (00:12:47) Taste Plasticity & Changing Food Preferences (00:14:13) Taste Modulation; Salt (00:17:08) Sponsor: LMNT (00:18:41) Gut-Brain Signaling (00:23:14) Sugar Appetite & Gut-Brain Axis (00:27:42) Sponsor: Function (00:29:21) Artificial Sweeteners, Sugar Cravings (00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices (00:34:11) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily. Thank you to our sponsors AG1: https://drinkag1.com/huberman Lingo: https://hellolingo.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Alok Kanojia (Dr. K) (00:03:09) Internet, Computer Games; Academic Pressure (00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language (00:13:24) Sponsors: Lingo & Joovv (00:16:06) Personality & Individual Road Maps, Misdiagnosis (00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance (00:26:06) Dating in the Internet Age, Cognitive Bias (00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings (00:39:58) Sponsor: AG1 (00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego (00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive (00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism (01:10:36) Observing One's Mind, Meditation, Psychedelics (01:11:59) Sponsor: Function (01:13:46) Tool: Shunya "Void" Meditation & Resilience (01:24:02) External Reminders, Environment; Men & Emotional Regulation (01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass (01:39:15) Yoga Nidra, Channeling Divinity, Genius (01:42:30) Sponsor: Eight Sleep (01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change (01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance (02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis (02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards (02:18:38) Social Media & Looks Obsession, Purpose, Charisma (02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships (02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself (02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships (02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates (02:55:12) Exploring Practices, Meditation, Breathwork (03:01:39) Spirituality, Personal Exploration; Acknowledgements (03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

Dr. Tony Wyss-Coray, PhD, is a professor of neurology at Stanford School of Medicine and Director of the Phil and Penny Knight Initiative for Brain Resilience who is discovering factors present in young blood and in exercised blood that can improve brain, heart, and other organ health. We discuss how different organs age at different rates and how to accurately measure biological aging. We also discuss the specific proteins found in blood when we are young and that are increased by things such as exercise, sunlight exposure, short-term fasting, specific foods, and social connection that can significantly increase vitality, restore youthful functioning of the brain and body, and potentially increase lifespan. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Tony Wyss-Coray (00:03:00) Young vs Old Animals, Age-Related Disease (00:06:35) Blood Biomarkers, Young vs Old Humans, Alzheimer's Disease (00:12:50) Sponsors: David & LMNT (00:15:28) 'Young Blood' Factors, Rejuvenation, Stem Cells (00:20:15) Blood Banking; Dracula (00:23:10) Rates of Aging in Organs, Age Gap & Disease Risk; Risk Profiles & Therapies (00:33:02) NAD Levels & Aging, NMN Supplements (00:36:44) Vitality vs Longevity; Periods of Accelerated Aging (00:43:17) Sponsors: AG1 & Roka (00:45:22) Sunlight; Youthful Blood Factors, Exercise & Brain Function, Fasting (00:51:25) Exercise, Injury & Inflammation (00:56:18) Pro-health Factors, Klotho, GDF11, Stem Cell Injection Risk (01:02:35) Platelet-Rich Plasma (PRP); Exosomes (01:05:43) Smoking, EMFs, Plastics, Long-Term Accumulation, Fresh Foods, Organic Food (01:11:28) Sponsor: Function (01:13:16) Intermittent Fasting, Long-Term Fasting, Snacking (01:19:07) Sleep; Cerebrospinal Fluid (CSF) Factors & Cognitive Function (01:24:44) Exercise Type & Longevity; Exercise Enjoyment (01:32:02) Lifestyle Factors & Alzheimer's Risk; Cognitive Exercise; Chocolate (01:37:05) Alcohol & Social Connection; US vs European Food Culture (01:40:50) Deliberate Deep Breathing; Wearables, Sunlight & Artificial Light (01:49:13) Future Projects (01:56:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Jeff Cavaliere, MSPT, CSCS, a physical therapist, strength coach and the founder of ATHLEAN-X, an online training platform. We explain the foundations of an effective training program, including how to structure your weekly workouts and recovery to match your goals and schedule. We also discuss effective warm-ups and stretching, strategies to reduce injury risk and practical nutrition principles without strict calorie counting. Jeff's science-based approach offers clear, actionable guidance for anyone looking to improve fitness, physique and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Helix: https://helixsleep.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Jeff Cavaliere (00:00:20) Beginner Whole Body Training Program, Warm-Ups (00:02:18) Splits, Time Efficiency, Recovery; Bro Splits (00:05:07) Sponsor: BetterHelp (00:06:18) Cardiovascular & Resistance Training, Timing & Frequency; Blending Strategies (00:09:24) Cramp Test & Resistance Training, "Cavaliere Test", Muscularity (00:11:55) Recovery, Soreness & Variability; Tool: Grip Strength Test (00:14:48) Sponsor: Helix Sleep (00:16:22) Active vs Passive Stretching, Recovery (00:18:46) Recovery, Heal "Shorter" & Muscle; Dynamic Stretching (00:20:55) Upright Row, Shoulder, Posture, Tool: High Pull; Strengthening Hips (00:26:10) Sponsor: AG1 (00:27:01) Tool: Proper Bar Grip, Elbow Pain (00:31:26) Tool: Training Journal & Goals (00:32:03) Nutrition; Tool: Plate Method (00:35:28) Sponsor: David (00:36:47) Post-Training Meal, Protein; Pre-Workout Supplements (00:39:04) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Lauren Colenso-Semple, PhD, is an expert in the science of strength and muscle building and nutrition. She explains the most effective resistance and cardiovascular training programs for women and if and how those programs should differ from those followed by men. She explains program design options, exercise selection, sets, repetition ranges, rest periods, if you need to train to failure and much more. We discuss the relevance of menstrual cycles, (peri)menopause, birth control, body frame differences, as well as best practices for nutrition, hormone replacement and supplementation. Throughout the episode Dr. Lauren Colenso-Semple dispels common myths about women's fitness and nutrition such as the impact of fasting, cortisol, weight vests and more. This episode provides a masterclass in the best science-supported fitness and nutrition programs for women and for men. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lauren Colenso-Semple (00:02:43) Muscle in Men vs Women; Testosterone; Individual Variation (00:08:07) Sponsors: Joovv & Eight Sleep (00:10:45) Testosterone & Women; Resistance Training; Young Girls (00:17:46) Tool: Beginner Resistance Training for Women; Frequency & Goals (00:20:58) Tools: Weekly Full-Body Workouts, Work Sets, Rest Intervals; Time Efficiency (00:28:43) Forced Reps, Drop Sets; Rate of Movement; Partial Reps (00:33:19) Tool: Repetition Ranges; Technique; Vary Rep Ranges? (00:39:37) Sponsor: AG1 (00:40:28) High Reps & Injury, Technique & Warm-Ups (00:44:25) Cardiovascular Exercise, Interference Effect?; Walking, High Intensity (00:52:43) Menstrual Cycle, Hormones & Training; Overcoming Internal Resistance (00:56:54) Training & Body Composition; Tool: Slow Progression; Menstrual Cycle (01:02:45) Sponsor: Rorra (01:03:59) Hormone Contraception & Adaptations; Perimenopause, Menopause (01:09:01) Age-Related Muscle Loss, Nervous System, Tool: Machines & Group Fitness (01:14:57) Menstrual Cycle & Physical Activity; Nutrition (01:17:50) Pilates, Genes, Tool: Resistance Training to Offset Age-Related Muscle Loss (01:26:25) Ectomorph, Mesomorph or Endomorph? (01:28:55) Sponsor: Function (01:30:42) Train Fasted?, Caffeine, Preworkout & Postworkout Nutrition (01:38:29) Protein, Resistance Training & Timing (01:40:12) Creatine Supplements, Gummies, Dose, Brain Health Benefits? (01:45:44) Individual Experience; Skepticism & Science, Menopause & Body Composition (01:54:52) Cortisol & Women, Stress & Diet, Cushing Syndrome (02:00:17) Overtraining?, Sleep Disruptions, Energy & Training Time (02:04:07) Menopause Symptoms & Hormone Therapy, Testosterone (02:09:22) Women Differences in Diet & Training?; Exercise Science Studies (02:16:19) Lauren's Training Schedule, Mobility Work (02:19:35) Hormone Therapy & Long-Term Outcomes; Deliberate Cold Exposure (02:23:06) Zone 2 Cardio; Weighted Vest; Balance Training; Ab Exercises; Recovery (02:29:26) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explore the psychology and biology of desire, love and attachment. I explain how childhood attachment styles can shape adult romantic relationships and how the brain and body systems influence emotional bonds. I also discuss supplements that may support a healthy libido and practical, science-based tools for understanding your relationship patterns and building stronger relationships. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Desire, Love & Attachment (00:00:23) 4 Attachment Styles, Child & Parent (00:04:11) Attachment & Autonomic Arousal, Seesaw Analogy (00:07:26) Sponsor: Eight Sleep (00:08:44) Tool: Self-Awareness of Attachment Style, Autonomic State & Relationship (00:09:51) Brain & Neural Circuits for Desire, Love & Attachment (00:11:19) Empathy, Autonomic Matching (00:13:09) Positive Delusions, Relationship Breakdown & Failure (00:16:00) Sponsor: Function (00:17:39) Universality of Love, Autonomic Coordination (00:21:38) Self-Expansion & Relationships, Shaping Self-Perception (00:27:54) Sponsor: AG1 (00:28:44) Testosterone, Estrogen, Dopamine & Libido (00:31:52) Supplements to Increase Libido: Maca Root, Tongkat Ali (Longjack), Tribulus (00:38:55) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Kathryn Paige Harden, PhD, is a psychologist, behavioral geneticist and professor of psychology at the University of Texas at Austin. We discuss how genes interact with your upbringing to shape your level of risk-taking and morality. We also discuss how genes shape propensity for addiction and impulsivity in males versus females. Finally, we discuss how biology impacts societal views of sinning, punishment and forgiveness. Read the episode show notes at hubermanlab.com. Pre-order Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman Timestamps (00:00:00) Kathryn Paige Harden (00:03:10) Adolescents, Genes & Life Trajectory; Adolescence Ages (00:06:44) Puberty, Aging & Differences; Epigenome; Cognition (00:14:05) Sponsors: BetterHelp & Lingo (00:16:45) Puberty Onset & Family; Communication & Empathy (00:22:26) 7 Deadly Sins, Substance Use & Conduct Disorders, Genes (00:27:33) Family History; Genes & Brain Development (00:33:05) Personality & Temperament, Motivation, Addiction; Trauma (00:37:59) Knowing Genetic Risk & Outcomes; Understanding Family History (00:46:06) Sponsor: AG1 (00:46:57) Genetic Information & Decision Making; Personal Identity & Uncovering Family (00:52:12) Nature vs Nurture, Bad Genes?; Aggression, Childhood & Males (01:00:17) The Original Sin; Whitman Case & Brain Tumor; Genetic Predisposition (01:10:31) Free Will; Genes & Moral Judgement; Skillful Care for Kids; Social Cooperation (01:21:03) Breaking the Cycle; Genetic Recombination & Differences; Identity (01:25:21) Sponsor: Our Place (01:27:01) Status, Dominance, Science; Positive Attributes of Negative Traits (01:36:15) Relational Aggression & Girls; Male-Female Differences & Conflict (01:40:36) Genes, Boys vs Girls, Impulse Control (01:45:00) Behavior Punishment vs Rewards, Responsibility (01:51:29) Sponsor: Helix Sleep (01:53:03) Accountability; Suffering, Cancel Culture & Punishment (02:00:01) Life Energy & Punishment, Prison (02:08:16) Backward vs Forward-Looking Justice; Forgiveness, Retribution, Power, Choice (02:16:11) Reward, Unfairness & Inequality (02:21:59) Punishment, Reward & Power; Online vs In-Person Communities (02:29:49) Identical Twin Differences; Genetic Influence & Age; Sunlight & Genes (02:39:24) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Ido Portal, a movement coach and world expert on human movement. We explore the science and practice of movement, including how the nervous system shapes our actions, the distinction between reflexive and deliberate movement patterns and how emotion and awareness influence our movement. Ido shares how to build a holistic movement practice into everyday life through an exploration-based approach grounded in playfulness and self-inquiry. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Ido Portal (00:00:20) Movement Practice, Self-Inquiry (00:02:08) Wordlessness, 3 Core Elements of the Body; Focus & Movement (00:06:35) Sponsor: LMNT (00:08:09) Mental & Physical Postures; Virtuosity (00:12:36) Vision & Eyes; Focus vs Relaxed Vision; Tool: Panoramic View (00:17:53) Hearing; Different Opinions (00:20:59) Body Shape; Developing Many Walks (00:23:53) Sponsor: AG1 (00:24:45) Playful Exploration, Openness (00:27:25) Peripersonal Space & Movement, Proximity, Reactivity, Discomfort (00:32:18) Exercise, Traditional Movements; Examination of Movement (00:37:43) Exploration; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Read Montague, PhD, is a professor and director of the Center for Human Neuroscience Research at Virginia Tech’s Fralin Biomedical Research Institute and an expert in how dopamine and serotonin shape human learning, motivation and decision-making. We discuss how they impact focused effort in the context of short- and long-term goals of all kinds. Also, how SSRIs and low-effort, high-engagement activities reduce the rewarding properties of dopamine, and how AI algorithms are revolutionizing understanding of the brain. Episode show notes are available at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Read Montague (00:02:54) Dopamine, Motivation & Learning (00:08:49) Reward Prediction Error, Expectations (00:12:24) Sponsors: David & Joovv (00:14:54) Foraging, Dating, Expectations vs Outcomes; AI (00:23:36) Dopamine, Expectation, Motivation; Forward Drive; Dopamine "Hits" (00:29:58) Baseline Dopamine & Fluctuations; Parkinson's Disease (00:34:36) Movement, Urgency; ADHD, Bee's Dance, Explorer vs Focus Mode (00:42:29) Sponsor: AG1 (00:43:40) Social Media, ADHD; Explorers vs Task-Based, Combat (00:50:54) Effort, Learning; Social Media & Phones, Resisting Behaviors (01:01:36) Serotonin & Dopamine, Opponency, SSRIs (01:11:21) Hunger, Dopamine; Negative Feedback, Learning, Trauma; Torture (01:18:34) Drugs of Abuse & High Dopamine (01:19:48) Sponsor: Function (01:21:35) Trauma & Dopamine Adaptation (01:27:34) SSRIs, Dopamine, Positive Experiences (01:29:50) Deep Brain Stimulation; Measuring Dopamine & Serotonin in Humans (01:36:16) Sleep; Divorce; Science is a Contact Sport (01:45:14) Long-Term Motivation, Learning How to Fail, Tool: Kids & Sports (01:54:14) Sponsor: LMNT (01:55:34) Meditation, Breathing, Learning; Dopamine as a Currency (02:04:38) Function of Sleep, Motivation; Time Perception & Dopamine, Tracking Time (02:13:18) LLMs, AI, Uses & Problem Solving (02:18:33) Future Projects, Commercial Brain-Machine Interfaces; Concentration (02:25:57) Dopamine "Hits"?; Depression & Schizophrenia; Quitting (02:30:17) Dopamine & Serotonin Misunderstandings; Internal Satisfaction; Motivation (02:35:58) Serotonin Syndrome; Acknowledgements (02:38:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss why play is a powerful yet often overlooked tool for shaping the brain across the entire lifespan, not just during childhood. I explain how play engages specific brain circuits and neurochemicals, allowing us to explore different roles and learn in low-stakes environments uniquely suited to learning. I also describe why adults benefit from deliberately reintroducing play and which forms of play are most effective for expanding cognitive flexibility and creative thinking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Power of Play (00:00:37) Play, Brain & Exploring Contingencies; Creatives (00:03:27) Childhood Play & Low-Stakes Scenarios (00:05:18) Sponsor: Mateina (00:06:21) Tool: Adults & Playful Mindset (00:08:53) Play Postures; Eyes (00:12:00) Group Play, Testing & Breaking Rules (00:14:32) Role Play (00:15:43) Sponsor: AG1 (00:16:34) Play Mindset, Low-Stakes Situations, Tool: Adult Play for Brain Health (00:22:29) Tinkerers & Creatives, Playful Spirit (00:24:54) Sponsor: Our Place (00:26:09) Tool: Play to Enhance Neuroplasticity: Dynamic Movement, Chess & Mental Roles (00:30:15) Personal Play Identity, Adulthood (00:33:23) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. David Eagleman, PhD, is a neuroscientist, bestselling author and professor at Stanford University. We discuss how to leverage the science of neuroplasticity to learn new skills and information and how accurate and false memories form and are forgotten. We also discuss time perception and why it speeds up or slows down depending on our age and stress level. We cover dreaming and the meaning of visual and other dream content. And we discuss the neuroscience of cultural and political polarization and how to remedy it. This episode provides science-based knowledge and practical tools you can use to enhance learning and better understand your experience of life in the past, present and future. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Mateina: https://drinkmateina.com/offer Rorra: https://rorra.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) David Eagleman (00:02:35) Neuroplasticity & Learning; Cortex, Flexibility & Repurposing, Savantism (00:11:07) Sponsors: Mateina & Rorra (00:13:27) Specialization vs Diversification, Practice; Internet & Curiosity (00:22:05) Building a Well-Rounded Brain, Tool: Critical Thinking & Creativity (00:28:18) Neuroplasticity & Adults, Tools: Novelty & Challenge (00:32:41) Neuromodulators & Plasticity, Psychedelics; Directed Plasticity (00:38:50) Sponsor: AG1 (00:39:41) Building a Better Future Self, Tool: Ulysses Contract to Avoid Bad Behaviors (00:50:13) Brain Chatter, Aphantasia & Practice (00:56:57) Specialization vs Diverse Experience, Childhood & Brain (01:00:50) Space & Time Perception, Tool: Space-Time Bridging Meditation (01:06:17) Are We Good at Estimating Time?; Fear, Time & Memory (01:11:23) Sponsor: Lingo (01:12:53) Fearful Situations & Time Perception; Joyful Events & Novelty, Tool: Do Things Differently (01:18:56) Staying in the Present, Mental Illness & Time Domains, Addiction (01:27:09) Social Media, Addiction, Curiosity (01:30:51) Vision & Auditory Deficits, Sensory Substitution, Neosensory Wristband (01:35:26) Sponsor: Function (01:37:13) Sensory Reliance, Echolocation, Potato Head Theory, Sensory Addition (01:41:36) Why We Dream, Vision & Neuroplasticity, REM Sleep, Blindness (01:49:55) Victims, Fear, Memory Drift & Recall, Eyewitness Testimony & Jury Education (01:56:10) Kids vs Adults, Memory Manipulation; Photos (01:59:27) Polarization, In vs Out Groups, Empathy; Fairness (02:06:31) Polarization, Reward vs Punishment; Propaganda, Language, Complexification (02:19:27) Current Projects; Acknowledgements (02:21:44) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness. We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function Health: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Paul Conti (00:00:21) What is Trauma?, Guilt & Shame (00:03:20) Evolutionary Context of Trauma, Shame & Guilt (00:07:18) Sponsor: Function (00:08:59) Repetition Compulsion, Repeating Trauma (00:12:48) Processing Trauma in Therapy or On Your Own, Grieving (00:16:48) Introspection, Tool: Processing Trauma Through Words (00:18:04) Sponsor: LMNT (00:19:35) Finding a Therapist, Rapport; Duration of Therapy (00:21:49) Prescriptions, Depression, Treating Core Issues (00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy (00:28:18) Sponsor: AGZ by AG1 (00:29:48) MDMA, Overcoming Fear (00:31:43) Talking about Trauma, Language (00:33:36) Taking Care of Oneself, Tool: Self-Care Basics (00:36:56) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Function Health: https://functionhealth.com/huberman Timestamps (00:00:00) Dorian Yates (00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts (00:09:15) Muscular Failure, Stimulate & Recover; Anabolics (00:12:04) Sponsors: David & Joovv (00:14:33) Muscle Pump, Stimulus; Recovery Weeks (00:17:32) Beginners & Learning Correct Mechanics; Diabetes (00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints (00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents (00:39:21) Sponsors: AG1 & Our Place (00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks (00:53:57) Father & Son Relationship; Training Evolution (00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger (01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics (01:12:18) Human Possibility, Fitness & Health Progression, Nutrition (01:16:05) Sponsor: LMNT (01:17:26) Mike Mentzer (01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset (01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity (01:38:52) Flexibility, Winning vs Loving the Process (01:43:08) Aging, Exercise & Posture (01:46:34) Sponsor: Function (01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind (01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection (02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change (02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria (02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork (02:19:34) Cannabis & Motivation, Individual Variation, THC Levels (02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts (02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience (02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness (02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Keith Humphreys (00:03:22) Addiction; Genetic Risk (00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk (00:18:03) Sponsors: David & BetterHelp (00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use (00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure (00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates (00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms (00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood (00:52:29) Sponsor: AG1 (00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos (01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug? (01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges (01:18:58) Sponsor: Helix Sleep (01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS) (01:28:10) SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD (01:36:10) Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD (01:44:04) Nicotine, Mistaking Withdrawal for Benefit (01:47:24) Sponsor: LMNT (01:48:44) Tool: How to Talk to Someone with Addiction (01:55:23) Perception of Addicts, Character Defect, Pain (02:00:58) Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency? (02:09:53) Longterm Drug Use, Dopamine, Cues & Relapse; Social Media (02:16:21) Brain Stimulation, TMS; Homelessness, Substance Use & Rehab (02:26:11) Addiction Treatment Policy, Rehab & Insurance (02:29:08) Tool: 12-Step Programs, AA, Accessibility & Benefits (02:38:08) AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings (02:44:38) GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements (02:52:39) Social Media Addiction, Tool: Avoiding Social Media Strategies (02:58:36) “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways (03:04:13) AA as an Action Program, Tool: Try Different AA Meetings (03:08:21) Hospice, Death, Overcoming Fear of Death (03:13:54) Addiction to Escape Death?, Desire for Oblivion (03:18:11) Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice (03:24:27) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity. I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman Timestamps (00:00:00) Workplace Optimization for Performance (00:00:36) Clutter, Variables for Workspace Optimization (00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows (00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights (00:07:13) Sponsor: Eight Sleep (00:07:13) Alertness & Visual Focus, Tool: Screen Placement (00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks (00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task (00:16:08) Sponsor: AG1 (00:16:08) Background Noise to Avoid; White Noise, Pink Noise (00:20:41) Sound Patterns to Improve Concentration (00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine (00:25:33) Tool: Managing Interruptions (00:25:29) Sponsor: ROKA (00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk (00:30:45) Key Takeaways, Flexibility & Changing Locations Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health. We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Rhonda Patrick (00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature (00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa (00:06:19) Sponsor: LMNT (00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements (00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index (00:12:06) Omega-3s & Inflammation (00:14:46) Sponsor: AGZ by AG1 (00:16:16) Vitamin D; Health Benefits (00:18:46) Tool: Vitamin D Supplementation, Bloodwork (00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation (00:24:25) Sponsor: Function (00:26:05) Deliberate Cold Exposure, Mood & Dopamine (00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect (00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory (00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency (00:38:52) Tool: Hot Bath; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Terry Real (00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism (00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions (00:10:50) Sponsors: BetterHelp & David (00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy (00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem (00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?" (00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength (00:40:47) Sponsor: AG1 (00:42:32) Healthy Criticism, Tool: Women & Articulating Needs (00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness (00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere" (01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat (01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support (01:25:39) Sponsor: Function (01:27:27) Lack of Male Friends, Hiking, Community, Teaching Young Men (01:36:11) Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness (01:40:40) Work, Life Purpose & Men; Skillful Warriors (01:45:01) Absent Fathers; Early Childhood & Proper Nurturing; Caretaking (01:53:24) Sponsor: Waking Up (01:54:47) Women & Speaking Relationally, Objectivity Battle (01:59:02) Addiction & Disconnection, 12-Step Meetings & Fellowship (02:08:04) Pornography, Internet, Intensity vs Intimacy; Optimization (02:11:57) Tool: Families & Hanging Out; Relational Joy; Relational Recovery (02:22:29) Giving Criticism, Tools: Make Requests; Feedback Wheel (02:28:21) Gratitude, Aging; Skillful Fighting in Relationship & Repair (02:34:17) Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness (02:44:00) Y Chromosome, Wholeness (02:48:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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

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

Dr. Martin Picard, PhD, is a professor of behavioral medicine at Columbia University and an expert on how our behaviors and psychology shape cellular energy production and rates of aging. He explains that your mitochondria don’t just “make energy”; they translate what you do—your mindset and your relationships—into the energy you experience as vitality or lack thereof. He explains how exercise, nutrition, sleep, meditation, and even certain thought patterns and our sense of purpose can charge our cells like batteries. He also shares findings that hair greying is the result of cellular stress and is reversible. This episode links physical and mental ‘energy’ with cellular energy and provides science-supported tools to improve your physical and mental health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix: https://helixsleep.com/huberman Lingo: https://hellolingo.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps (00:00:00) Martin Picard (00:03:50) What is Energy?, Energy Flow & Transformation (00:07:53) Energy, Vitality, Emotions, Sensory Perception (00:14:18) Sponsors: Helix Sleep & Lingo (00:17:19) “Mito-Centric” View of World, Mitochondrial Energy & Information Patterns (00:25:26) Organelles, Mitochondria & Energy Transformation; Maternal Genes (00:31:12) Mitotypes & Differentiation, Mitochondria as “Social Organisms” (00:36:52) Food & Dysfunctional Energy Transformation (00:40:02) Lifestyle Choices & Interests, Physiological Growth (00:46:39) Pregnancy, Amenorrhea; Illness & Tiredness (00:51:07) Sponsor: AG1 (00:52:29) Energy Transformation & Distribution; Body’s Wisdom, Feeling Sick (00:56:27) Tool: Feel Your Energy; Breath & Energy (01:02:31) Flow of Energy; Trade-Offs, Life Purpose & Enjoyment (01:10:15) Biology, Meaningful Experiences & Energy Flow (01:16:27) Sponsor: Function (00:18:15) Inflammation, Energetic Flow (01:20:43) Child Prodigies, Species Lifespan & Mitochondrial Metabolism; Aging (01:28:56) Lifestyle & Aging: Exercise, Fasting; Inflammation, Sleep, Stimulants (01:37:06) Energetic Stress Signals, GDF-15, Cancer, Heart Failure (01:42:18) Genes, Lifestyle & Aging (01:47:54) Gray Hair Reversal, Stress; Inflammation & Aging (01:57:37) Energy Recovery, Sleep & Mitochondrial Function, Stress, Meditation (02:05:16) Tools: Yoga Nidra, NSDR; Pre-Sleep Relaxation, Energy & Restorative Sleep (02:10:58) Diet & Individualization, Clinical Trials; Mitochondria & Nutrition, Keto (02:20:14) Alcohol & Energy Budget; Stress (02:25:02) Exercise, Increase Mitochondria, Overtraining; Resistance & Growth (02:33:06) Sponsor: Waking Up (02:34:41) Supplements & Mitochondria Health, Deficiencies, SS31, Methylene Blue (02:41:31) Energy Flow & Experiences, Balance (02:49:13) Transform Through Resistance, Energetic Awareness, Connection (02:56:05) Food Overconsumption & Mitochondria Disruption; Tissues & Mitochondria (03:01:02) Mitochondrial Health Test; Tool: Ways to Increase Energy; Meditation (03:06:10) Peptides; Fertility Supplements, Urolithin A; Electromagnetic Fields (03:12:16) Acknowledgements (03:14:15) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University. We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health. Episode show notes: https://go.hubermanlab.com/VXfckJf Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Justin Sonnenburg 00:00:20 What is the Microbiome? 00:02:55 Microbiome Origin, Babies, Environmental Factors 00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations 00:07:06 Sponsor: AG1 00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet 00:12:58 Cleanses & Fasting 00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers 00:17:35 Sponsor: Joovv 00:18:55 Inflammatory Western Diseases, Microbiome & Immune System 00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption 00:28:20 Sponsor: Function 00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation 00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing 00:33:26 Probiotics, Tool: Product Validation, 00:35:15 Prebiotics, Tool: Plant Consumption 00:37:48 Good Gut Book, Justin’s Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work. Show notes: https://go.hubermanlab.com/Yx57rWq Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps (00:00:00) Twyla Tharp (00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work (00:06:22) Creator & Audience Dynamic; Intention, Finances (00:11:57) Early vs Late Works, Learning & Selectivity throughout Career (00:15:59) Sponsors: Our Place & Eight Sleep (00:19:09) "Cubby-Holing", Career Change & Reputation (00:21:48) Creator Community & Selectivity; Success & Useful Failure (00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations (00:32:36) Successful Performance; Beauty, Arts Compensation (00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism (00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training (00:47:05) Kirov Ballet, Kids, Uniformity; Body Types (00:52:13) Sponsor: AG1 (00:53:36) Movement, Body Frequency, Power (01:00:18) Creative Process, Spine; Idea, Habit (01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication (01:12:16) Communication, Signaling & Distance; Feeling Emotion (01:18:11) Boxing, Strength Training (01:21:41) Sponsors: LMNT (01:23:01) Ballet Barre Work, Fundamentals (01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement (01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins (01:41:31) Translator, Objectivity; Critics, Creator Honesty (01:46:50) Sponsor: Mateina (01:47:50) Evolution & Learning; Amadeus Film & Research (01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire (02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work (02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees (02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice (02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names (02:25:42) Acknowledgements (02:27:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how to create lasting habits and break unwanted ones. I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00) Habits (00:43) What are Habits?, Neuroplasticity (01:15) Goal-Based vs Identity-Based Habits (02:33) How Long Does It Take to Form a Habit?; Limbic Friction (05:31) Sponsor: Eight Sleep (06:59) Tool: Linchpin Habits (08:51) Habit Strength, Context Dependence & Limbic Friction (10:41) How We Form Habits, Tool: Review Procedural Steps (12:49) Tool: Task Bracketing (16:30) Sponsor: LMNT (18:02) Should You Schedule Habits?; Phase-Based Habit Plan (20:00) Phase 1 (Morning) & Challenging Habits (21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits (24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation (28:00) Habit Flexibility & Daily Timing (30:33) Sponsor: AGZ by AG1 (32:02) Tool: 21-Day Habit Program; Habit Missteps (37:16) Tool: How to Break Habits & Replacement Behaviors (39:59) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity. Sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Joovv: https://joovv.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Glen Jeffery 03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light 06:25 Light's Impact on the Body & Light, Sunburn, Cataracts 09:55 UV Light, All-Cause Mortality, Skin Cancer 14:55 Sponsors: Wealthfront & Joovv 17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water 25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering 30:08 Long-Wavelength Light & Blood Glucose; Mitochondria 36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community 42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation 48:22 Sponsors: AG1 & Rorra 51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light 59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight 1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria 1:07:57 Tool: Improve Vision with Long-Wavelength Light 1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention 1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication 1:19:09 Sponsor: Function 1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments 1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing 1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices 1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments 1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting 1:55:56 Bring the Outdoors Indoors 2:00:35 Tool: Candlelight; Dim Halogen Lamps 2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs 2:11:53 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine. We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) David Spiegel (00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis (00:02:33) Brain & Hypnosis, Cognitive Flexibility (00:06:14) Sponsor: Function (00:07:54) ADHD, Self-Hypnosis & Focus (00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias (00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma (00:18:26) Sponsor: AGZ by AG1 (00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App (00:22:29) Obsessive Thoughts, OCD, Hypnosis (00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection (00:27:02) Sponsor: Rorra (00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control (00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action (00:33:22) Children & Hypnosis; Group Hypnosis (00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation (00:36:46) Peak Performance & Hypnotic States (00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00 Thaïs Aliabadi 02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed 08:16 Infertility, Tool: Early Screening 10:54 Sponsors: Lingo & Our Place 14:07 Women's Health Education Gap 15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating 21:28 Irregular Periods, Teenage PCOS Diagnosis 24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming 27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment 35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation 40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation 46:30 Sponsors: AGZ by AG1 & Joovv 49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood 52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age 58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy 1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin 1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors; GLP-1s 1:12:32 Berberine, Metformin; GLP-1s, Food Anxiety & Alcohol 1:19:13 PCOS Prescriptions & Fertility; PCOS Co-Occurrence with Endometriosis 1:21:56 Sponsor: LMNT 1:23:16 PCOS Treatment, Freezing Eggs, Egg Quality; Advocate For Your Health 1:32:02 PCOS Key Takeaways: Symptoms, Tests, Supplements & Lifestyle 1:36:03 Undiagnosed Endometriosis, Fertility 1:39:26 Endometriosis: Symptoms, Diagnosis, Painful Periods, Infertility 1:42:30 Male vs Female Health Issues, Undiagnosed Endometriosis 1:47:01 Inflammation, Ectopic Implants, Chronic Pelvic Pain; Adenomyosis 1:50:36 Egg Quality, Endometriosis, Tools: Egg Counts; Pelvic Ultrasound 1:54:29 Sponsor: Function 1:56:13 Pain & Health Testing, Tool: Endometriosis Symptoms, Screening & Tests 2:01:32 Treatment, Surgery, Different Types of Endometriosis 2:05:22 Endometriosis Causes, Inflammation; Incidence, PCOS 2:11:58 Obstetrics & Gynecology Separation, Surgery 2:16:00 Endometriosis Key Takeaways: Symptoms, Treatment & Diagnosis 2:17:04 Treatment, Estrogen & Progesterone, Birth Control, GnRH Antagonists 2:22:39 Endometriosis Stage & Pain, Endometriosis Types 2:23:49 Pregnancy; Postpartum Depression, Menopause; Frustration for Patients 2:29:55 Fibroids, Surgery, Uterine Septum, Tool: Pelvic Ultrasound 2:34:05 Tool: Assessing Your & Partner's Fertility; Autoimmune Conditions 2:37:51 Breast Cancer, Tool: Lifetime Risk Calculator & Breast Imaging; Mastectomy 2:49:47 Endometriosis Tests, Autoimmune Disease; Brain Fog & Menopause; Inositol 2:53:06 Undiagnosed Infertility; PMDD Treatment; Fasting & Low-Carbohydrate Diets 2:57:21 Hair Loss & Perimenopause; Egg Quality; Endometriosis & Menopause 3:00:40 Increase Progesterone; Diet, Hormone & Menopause; Prolong Fertility 3:04:54 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss the science of social connection and how we form meaningful bonds with others. I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Timestamps 0:00 Social Connection 1:10 Social Bonds, Social Isolation & Stress Hormones 3:09 Sponsor: LMNT 4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility 9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion 11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context 13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger 14:18 Key Takeaway: Introvert vs Extrovert & Dopamine 15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences 18:19 Sponsor: AGZ by AG1 19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind 24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy 27:52 Sponsor: David 29:09 Oxytocin & Social Connection 31:39 Tool: Emotional & Cognitive Empathy 32:54 Introverts, Extroverts & Social Interaction 33:48 Break-Ups; Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact. Read the episode show notes at hubermanlab.com. Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Mateina: https://drinkmateina.com/pages/store-locator Function: https://functionhealth.com/huberman Timestamps (0:00) Matt Abrahams (3:21) Public Speaking Fear, Status; Speech Delivery (5:36) Speech, Connection, Credibility; Authenticity (9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise (13:13) Sponsors: Eight Sleep & BetterHelp (15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion (19:18) Visual vs Audio Content, Length, Detail (23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research (24:25) Judgement in Communication, Heuristics (27:33) Questions, Responding to the Audience, Tool: Structuring Information (31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal (39:09) Movement, Stage Fright, Content Expertise (42:54) Sponsors: AGZ by AG1 & Joovv (45:34) Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns (50:32) Linear vs Non-Linear Speech, Tool: Tour Guide Expectations (53:21) Develop Communication Skills, Audience Size, Tools: Distancing; Practicing (1:01:43) Tool: Improv & Agility; Great Communication Examples; Divided Attention (1:09:36) One-on-One Communication vs Public Speaking (1:11:00) Sponsor: Mateína (1:12:00) Neurodiversity, Introverts, Communication Styles; Writing & Editing (1:16:30) Calculating Risk, Tool: Violating Expectations & Engaging Audience (1:21:20) Authenticity, Strengths, Growth & Improv (1:23:23) Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence (1:30:32) Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers (1:34:29) Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep (1:40:08) Conversation Before Speaking; Delivering Engaging Speeches (1:42:56) Sponsor: Function (1:44:43) Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones (1:51:30) Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic (1:56:04) Quiet But Not Shy, Extroverts; Social Media Presence (2:00:25) Martial Arts, Sport, Running, Presence & Connection (2:04:16) Apologizing; Communication Across Accents & Cultures (2:07:36) Interruptions, Tools: Paraphrasing; Speech Preparation (2:10:57) Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation (2:13:19) Omit Filler Words, Tool: Landing Phrases; Time & Storytelling (2:16:52) Asking For a Raise; Poor Communicators & Curiosity; Memorization (2:19:49) Pre-Talk Anxiety Management; Acknowledgements (2:23:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing. We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Mateina: https://drinkmateina.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Jack Feldman 00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation 00:03:25 Nose vs Mouth Breathing 00:04:23 Sponsor: Mateina 00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus 00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange 00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing 00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators 00:18:21 Sponsor: AGZ by AG1 00:19:52 Drug Overdose, Death & Gasps 00:21:38 Meditation, Slow Breathing & Fear Conditioning Study 00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear 00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve 00:29:44 Carbon Dioxide, Hyperventilation & Anxiety 00:31:21 Sponsor: Eight Sleep 00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices 00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof 00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement 00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep 00:48:28 Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention. Sponsors AGZ by AG1: https://drinkagz.com/huberman Lingo: https://hellolingo.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 0:00 Jennifer Groh 3:41 Sounds & Vision, Sensory Integration; Dynamic Maps 7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists 13:52 Sound Localization 16:53 Sponsors: Lingo & Wealthfront 19:50 Hearing Loss & Sound Localization, Ear Folds 21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones 26:16 Tool: Headphone Volume & Protecting Hearing 28:57 3D Sound, Sound Distance, Thunder, Earthquakes 37:24 Sound Integration; Sound Frequency & Distance, Warning Signals 44:36 Sponsors: AGZ by AG1 & Our Place 47:39 Music, Rhythm, Community & Emotion 57:00 Music, Military; Courtship; Evolution of Music & Language 1:02:37 Ears, Visual & Auditory Integration, Sound Localization 1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision 1:15:17 Sponsor: Helix Sleep 1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay 1:22:37 Music, Emotion & Community; Science & Admitting Weakness 1:27:01 Thinking & Sensory Simulations; Forming Thoughts 1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment 1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training 1:44:37 Sponsor: LMNT 1:45:58 Endurance & Interval Mental Work; Mental Rest, Music 1:50:37 Musician, Rehearsal & Performance; Pressure 1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus 2:03:47 Relaxation, Phones & Schools, Boredom, Social Media 2:12:48 Acknowledgements 2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Social Media, Neural Network Newsletter *This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses. I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Introducing Fear & Trauma (0:17) What is Fear? (1:03) Autonomic Arousal: "Alertness" vs. "Calmness" (2:05) Fear vs. Stress & Anxiety (9:20) "The Threat Reflex": Neural Circuits for Fear (20:50) Cognitive (Narrative) Therapies for Fear (26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin (33:11) Deliberate Brief Stress Can Erase Fears & Trauma (35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma (38:18) Recap Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. David Fajgenbaum, MD, professor of translational medicine and human genetics at the University of Pennsylvania. He explains how, unbeknownst to most doctors, many approved medications can successfully treat or even cure diseases other than the ones they are typically used to treat. He shares his story of escaping death from Castleman's disease by discovering a life-saving treatment using repurposed drugs that were approved for other purposes. Our conversation explores how researchers, physicians, and you—the general public—can explore novel treatments and cures to conditions the medical profession has deemed untreatable, including cancers. We also discuss the crucial role of mindset in battling diseases and the lesser-known use of compounds to promote health and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Rorra: https://rorra.com/huberman David: https://davidprotein.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Fajgenbaum (4:06) Self-Agency in Healthcare; New Uses for Old Medicines (6:44) Other Uses of Aspirin & Viagra; Drug Development & Approved Use (8:53) Lidocaine & Breast Cancer; Pharmaceutical Companies & Incentives (11:36) Sponsors: Eight Sleep & Rorra (14:16) Pharmaceutical Companies, Patents & New Uses; Lithium (18:40) Tools: Finding Reliable Health Sources, Asking Questions & Disease Organizations; DADA2 Treatment (21:53) Medical Community & Connections; Integrated Medical Databases (24:36) Drug Repurposing, Thalidomide, Pembrolizumab (28:45) Medical Research Databases, Mapping Disease Connections (33:51) Every Cure Database & Programs, Bachmann-Bupp Syndrome; Colchicine & Heart Disease (37:57) Sponsors: AGZ by AG1 & David (40:41) David’s Medical & Career Journey, Glioblastoma, Castleman Disease (49:10) Autoimmune Disease, Driven Personality, Stress & Immune System (52:52) Castleman Disease, Treatment, Chemotherapy (55:54) Physician Continuing Education, Santa Claus Theory of Civilization; Science Collaboration (1:03:32) Medical School, Relapse & “Overtime”, Finding a New Treatment, Rapamycin (1:12:46) Sport, Football & Resilience; Challenge & Personal Growth, Family (1:18:41) Sponsor: Function (1:20:29) Social Support; “Overtime”, Gratitude (1:23:19) Business School, Castleman Disease Treatment; Repurposing Drugs & AI (1:28:29) Drug Repurposing, POEMS Syndrome; Mitigating Risk (1:35:32) Nicotine, Compounds for Preventive Health; GLP-1 Agonists (1:40:51) Bioprospecting, Drug Development; AI, Prioritization & Novel Connections (1:46:18) Healthcare & Children; Hope, Action & Impact Circuit; Challenge & Super-Agers (1:52:50) Get Involved with Every Cure (1:56:20) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. David Sinclair, PhD, a professor of genetics at Harvard Medical School and a leading expert on the biology of aging. We discuss the cellular and molecular mechanisms of aging—and how specific behaviors, such as fasting, regular exercise and NAD⁺-boosting compounds like NMN, can activate the body's natural longevity pathways. This discussion highlights how lifestyle choices profoundly influence the aging process and may even slow or reverse key aspects of biological aging. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) David Sinclair (0:20) Longevity, Anti-Aging, Aging as a Disease (2:27) Causes of Aging; Epigenome & Genes (4:53) CD & Scratches Analogy, DNA, Silencing & Expressing Genes (6:44) Physical Appearance & Aging (7:36) Sponsor: David (8:54) Childhood Development & Aging, Horvath Clock, Accelerate Aging (11:30) Rates of Puberty & Aging, Growth Hormone (12:37) Body Size & Longevity; Epigenetics (13:07) Fasting, Calorie Restriction & Longevity, Sirtuins, Insulin & Glucose (16:31) Tool: Skip a Meal (17:07) Longer Fasts & Autophagy, “Deep Cleanse” (18:07) Sponsor: AGZ by AG1 (19:36) Fasting, Fluids, Electrolytes (20:16) Sirtuins, Glucose, mTOR & Fasting; Leucine, Tool: Pulsing Behaviors (24:24) Breaking a Fast, Tools: Do Your Best; Transitions (27:00) Sirtuins, NAD, NMN Supplementation (29:04) Sponsor: Eight Sleep (31:10) Iron & Senescent Cells; Personalize Medicine (32:40) Tool: Blood Markers, CRP (34:50) Tool: Aerobic & Resistance Exercise (35:55) Estrogen, Fasting & Fertility; Aging & Rejuvenation (38:20) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Here I explain the lymphatic system, a crucial bodily network for overall health and appearance. I explain how the lymphatic system works to remove cellular waste and fluid from your organs and combat infections. I provide science-based tools that support your lymphatic system for the sake of health and appearance, including: how to reduce fluid retention in your limbs, trunk or face, how to eliminate 'bags' under your eyes and brain fog, and how to improve cardiac health and longevity. Because your lymphatic system lacks a central pump, it needs the mechanical forces generated by specific types of bodily movement, breathing and pressure to circulate your lymph properly, and I explain how you can activate these. I also explain how to support optimal functioning of your glymphatic system, a brain- and spinal cord waste-clearing system active during sleep that is crucial for brain functioning and longevity, including to prevent dementia. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Lymphatic System (00:04:11) Circulatory System, Heart; Oxygen, Nutrient & Waste Transfer (00:11:03) Lymphatic System, Fluid, Lymphedema, Chronic Inflammation; Brain Fog (00:14:52) Sponsor: LMNT & David Protein (00:17:28) Lymphatic Vessels, Tool: Enhance Lymphatic Drainage with Movement (00:26:24) Tools: Jumping (Rebounding), Treading Water, Swimming (00:27:41) Tool: Swelling, Lymphatic Drainage & Diaphragmatic Breathing (00:32:05) Swimming & Lymphatic Flow; Tai Chi (00:34:00) Lymphatic Massage, Cancer & Lymphedema; Jade Roller & Gua Sha (00:37:28) Sponsor: AGZ by AG1 (00:38:56) Lymph Flow, Tool: Lymphatic Massage & Manual Lymphatic Drainage (00:45:02) Immune Function of Lymphatic System, Sore Lymph Nodes (00:54:24) Cancer Treatment, Lymph Nodes & Lymphedema (00:57:02) Limb Swelling, Minor Lymphedema & Inflammation, Lymphatic Boots (01:00:09) Sponsors: Eight Sleep (01:01:43) Glymphatic System, Brain & Sleep (01:05:56) Sleep & Brain Waste Recycling; Discovery of the Glymphatic System (01:12:24) Enhance Glymphatic Clearance, Brain Fog, Age, Tool: Side Sleeping Position (01:15:54) Tools: Optimize Sleep, Cardiovascular Exercise, Elevate Feet, Pillow (01:17:29) Puffy Face, Tool: Lymphatic & Facial Massage (01:21:23) Sponsor: Function (01:23:11) Tool: Hydration & Lymphatic Support (01:24:48) Tool: Cardiovascular Exercise & Lymphatic Vessels, Heart, Aging (01:31:06) Tool: Infrared & Red Light, Mitochondria, Lymphedema, Skin Appearance (01:36:08) Key Takeaways (01:37:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice. I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Eight Sleep: https://eightsleep.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (0:00) Gratitude (0:30) Gratitude Practice Benefits (3:22) Pro-Social vs Defensive Behaviors, Gratitude (6:25) Sponsor: Eight Sleep (8:07) Serotonin, Brain & Context, Gratitude Mindset (14:02) Context, Can You Lie to Yourself? (14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story (21:18) Sponsor: AGZ by AG1 (22:47) Tool: Find & Revisit Inspirational Stories (27:30) Heartfelt Intention, Genuine Thanks (29:42) Sponsor: Our Place (31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation (33:29) Gratitude Practice Benefits for Immune System (36:02) Recap: Establishing an Effective Gratitude Practice Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Steven Pressfield, author of The War of Art and expert in how to overcome the inner force of "resistance"—the self-sabotaging tendency to procrastinate on your life's most important work that keeps you from realizing your professional and creative potential. Steven shares actionable tools for defeating inner resistance that work. His approach is concrete, not based on slogans or inspirational messages. As the author of numerous best-selling books and screenplays, Steven's routines for cultivating discipline and focus, including his physical training regimen (he is incredibly mentally and physically vigorous at 82), are applicable by anyone. He gives you effective practical strategies for how to structure your day, overcome procrastination and self-doubt and do your best, most meaningful work. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (00:00:00) Steven Pressfield (00:04:55) Ideas & Resistance, Tree & Shadow Analogy (00:08:45) Military, Pushing Through Resistance, War of Art (00:10:14) Physical Training, Tools: Capturing Ideas, Little Successes (00:16:11) Sponsors: Helix Sleep & BetterHelp (00:18:36) Ideas, Invocation of the Muse, Goddess (00:23:19) Writing, Focus, Inner Critic, Perfectionism, Tool: Think in Multiple Drafts (00:28:21) Writing Session; Workout Analogy & Concentration (00:32:28) Aspiring Writers & Focused Hours; Work Session Timing; Phones (00:35:31) Inner Voice; Storytelling, Advertising (00:39:45) Soul & Growth, Creativity, Your Calling & Voices of Resistance, Suppression (00:48:10) Loved Ones: Projection, Resistance & Sabotage (00:51:04) Sponsors: AGZ by AG1 & Rorra (00:53:52) Angry & Numbing Out, Resistance, Internet; Following Your Calling (00:59:00) Mentors: Lessons on Focus & Quitting (01:06:46) Perfectionism (01:10:42) Contemplating Your Mortality, Family Honor (01:16:49) Proving Yourself & Competition (01:22:01) First Movie, Failure, Analyze Feedback?, Tool: Self-Evaluation (01:28:28) Book Success, One-Hit Wonders; Book Titles (01:34:22) Sponsor: Function (01:36:09) Personal Sacrifice; High Achievers & Unbalanced Life; Social Media (01:44:44) Tool: Turning Pro, Amateur vs Professional Habits, Failure, Feelings (01:49:32) Cost of Turning Pro, Tool: Taking Oneself Seriously & Others’ Reactions (01:56:42) Creativity: Practical Advice & Muse; Acts of Faith; Surrender (02:04:00) Sponsor: David (02:05:17) Workspace, Uncomfortable Chair, Physical Labor, Complaining (02:08:13) Forthcoming Book, Book Recommendations (02:13:46) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. David Berson, PhD, a professor of neuroscience at Brown University and an expert on the visual system and circadian biology. We explore how the brain processes visual information, from photons entering the eye to conscious perception in the cortex. We discuss color vision, the discovery of melanopsin and intrinsically photosensitive retinal ganglion cells, and how light regulates our circadian clock and melatonin release. We also examine the vestibular system's role in balance and motion detection, the cerebellum's function in motor coordination, and the midbrain's integration of multiple sensory inputs. Finally, we discuss the basal ganglia's role in decision-making and an extraordinary case of neuroplasticity in visual cortex. Read the episode show notes at hubermanlab.com. More Huberman Lab Essentials: https://hubermanlab.com/essentials Thank you to our sponsors AGZ: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Dr. David Berson (00:00:30) Visual Perception, Photons & Retinal Processing, Ganglion Cells (00:02:12) Color Vision, Wavelengths & Photoreceptors; Cones & Rods (00:05:56) Sponsor: AGZ by AG1 (00:07:24) Melanopsin, Intrinsically Photosensitive Retinal Ganglion Cells & Brightness Detection (00:08:31) Circadian Clock & Synchronization, Suprachiasmatic Nucleus (SCN); Master Clock Function (00:11:16) Hypothalamus, Autonomic Nervous System & Hormonal Systems (00:13:01) Tool: Light Exposure & Melatonin Regulation, Pineal Function (00:14:35) Vestibular System, Balance & Motion Detection; Semicircular Canals (00:16:44) Vestibulo-Ocular Reflex, Image Stabilization & Head Rotation (00:18:51) Sponsor: Function (00:20:45) Motion Sickness, Visual-Vestibular Conflict; Tool: Avoiding Nausea (00:22:24) Cerebellum, Motor Coordination & Learning (00:23:17) Cerebellar Function, Precision & Timing of Movement; Cerebellar Ataxia (00:24:54) Flocculus & Visual-Vestibular Integration (00:25:56) Midbrain, Brainstem & Reflexive Behavior; Superior Colliculus (00:28:26) Spatial Orientation & Multisensory Integration; Rattlesnake Heat Detection (00:30:13) Sensory Integration & Corroboration (00:31:13) Sponsor: LMNT (00:32:45) Basal Ganglia, Go vs No-Go Behavior & Decision Making (00:33:56) Tool: Impulse Control & Delayed Gratification, Marshmallow Test (00:34:51) Individual Differences, Genetics & Experience (00:35:37) Visual Cortex, Neural Processing & Brain Plasticity (00:36:26) Cortical Reorganization, Braille Reading & Stroke Recovery (00:39:15) David Berson's Work; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Konstantina Stankovic, MD, PhD, Professor and Chair of Otolaryngology at Stanford School of Medicine. She explains how hearing works and why hearing loss—affecting over 1.5 billion people—impacts people of all ages. We discuss how hearing loss impairs focus and increases the risk of cognitive decline, as well as the role of menopause and other biological milestones in hearing health. We share science-backed protocols to protect your hearing and highlight risks to avoid. And we discuss tinnitus—its causes and treatment options. AGZ: https://drinkagz.com/huberman Wealthfront*: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman David: https://davidprotein.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of September 26, 2025, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments are not bank deposits, bank-guaranteed or FDIC-insured, and may lose value. 00:00 Konstantina Stankovic 03:27 Hearing Loss, How Hearing Works, Types of Hearing Loss 10:58 Sound Waves, High vs Low Frequency, Communication, Importance of Hearing 15:26 Sponsors: Wealthfront & Our Place 18:40 Sound Projection, Intensity, Speech; Moving Ears; Larger Ears 22:59 Sounds & Emotionality; Tinnitus 26:43 Painful Sounds, Hyperacusis, Phonophobia; Memory, Auditory Hallucinations 32:19 Concerts & Ringing in Ears, Hidden Hearing Loss; Tool: Safe Sound Threshold 39:15 Concerts & Protecting Hearing, Tools: Ear Plugs, Magnesium Threonate 43:44 Magnesium Food Sources & Supplements; Migraines & Tinnitus 47:30 Tinnitus; Hearing Loss, Genetic & Environmental Factors 53:19 Sponsors: AGZ by AG1 & David 56:04 Individualization; Tinnitus Examination & Treatment, Supplementation? 1:04:36 Headphones, Tough vs Tender Ears, Children, Tool: Safe Sound Levels 1:09:41 Compounded Damage, Concerts & Hearing Loss, Tool: Ear Plugs 1:12:59 Transitioning Environments, Hyperacusis; In-Utero Hearing 1:15:56 Dogs & Sea Animals, Sound Pollution 1:19:54 Hearing Loss, Dementia & Cognitive Decline; Tool: Slow Speech & Face Listener 1:26:26 Sponsor: Joovv 1:27:38 Lip Reading; AI-Enhanced Hearing Aids 1:30:12 Sleep, Tool: Earplugs; Hearing Yourself Speak, Superior Semicircular Canal Dehiscence 1:36:54 Hearing & Balance, Vibrations; Sound Therapy 1:42:05 Music, Dance, Hearing & Frequency Map; Cochlear Implants 1:48:20 Sponsor: LMNT 1:49:52 Hearing & Social-Cognitive Development, Mental Health; Cochlear Implants 1:56:07 Men vs Women, Estrogen; Hearing Loss, Environment, NSAIDs 2:01:52 Environmental Toxins, Heavy Metals, Plastics; Tool: Heating Plastic 2:06:39 Tool: Avoid Regular NSAIDs Use; Birds & Hair Cell Regeneration; Cancer 2:12:05 Head & Neck, Lymphatic System & Surgery 2:14:44 Adult Auditory Plasticity, Music & Language 2:17:37 Splitting of Senses, Podcasts, AI & Human Progress 2:22:20 Prevent Hearing Loss & Recap 2:25:09 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explore how biological rhythms and neurochemicals impact our perception of time. I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (0:00) Time Perception (0:48) Entrainment, Circannual Rhythms & Melatonin (4:22) Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment (9:01) Sponsor: AGZ by AG1 (10:30) Ultradian Cycles, Focus & Work (14:06) Time Perception, Past, Present & Future (16:21) Dopamine, Norepinephrine & Serotonin, Time Perception (18:40) Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep (20:23) Trauma, “Over-clocking”, Slowing Time & Emotions (24:59) Sponsor: BetterHelp (26:15) Event Perception (Fun vs Boring), Time & Memories (29:23) Novel Experiences, Places & People, Retrospective Time (31:24) Habits, Tool: Schedule Functional Units (32:59) Recap & Book Suggestion Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is DJ Shipley, a retired Tier 1 operator Navy SEAL and now a top public educator on how to build mental and physical health and reach top-level performance in any endeavor. DJ’s life is one marked by extraordinary strivings, wins, setbacks and comebacks that together have shaped his approach to overcoming challenges of all kinds and to daily life. DJ explains a regimen of clear, practical steps and a mental stance that can allow anyone—male, female, young or old—to build extreme resilience of mind and body and to be successful in family and work. We also discuss his experience with new, emerging treatments for addiction, PTSD and depression that many people, not just veterans, are benefiting from. The tools DJ describes to “stack small wins” and to be ultra-intentional about your mindset will be of immense benefit to anyone wishing to achieve the best version of themselves. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps (0:00) DJ Shipley (4:03) Mental & Physical Health, Tools: Morning Routine & Micro-wins (8:35) Balancing Work & Family, Tools: Compartmentalization, "Control the Controllable" (13:46) Sponsors: Rorra & BetterHelp (16:25) Phones, Social Media vs Focus, Negativity, Tool: Consistency & Sleep (23:05) Routine & Stressors, Exercise & Benefits, Tool: Morning Workout (29:24) Body Awareness, Hurt vs Injury (33:53) Physical Injury & Rehab; Exercise; Mobility, Tool: 5-Day Workout Program (44:26) Sponsors: AGZ by AG1 & Eight Sleep (47:29) Skateboarding, Career, Navy SEAL, BUD/S & Embracing Discomfort (56:13) BUD/S, Motivation & Mental Resilience (1:02:18) Navy SEALs, Iraq War & Casualties, Compartmentalization (1:08:41) Public Press; Extortion 17, Operation Red Wings; Death of Friends (1:16:25) High Performers, Social Media Negativity & Legacy (1:19:37) Sponsor: Function (1:21:24) Family Legacy, Military & Purpose, Navy SEAL Culture, Wife & Relationship (1:30:10) Second Deployment, Helplessness & Trauma, Inspiration & Reverence (1:38:30) Skydiving, Injury & Mental Resilience; Medical Retirement & Addiction (1:49:17) Art Therapy, Skateboarding, Electrocution & Recovery (2:00:57) Physical Recovery, Trainer Vernon Griffith (2:04:38) Miracles, Higher Power; Work & Life Tension (2:12:52) Sponsor: ROKA (2:14:39) Physical & Mental Posture, Suicide, Depression, Tool: Control the Controllable (2:21:22) Suicide, Mental Health & Darkest Hour, Ibogaine, 5-MeO-DMT (2:31:18) Ibogaine & Empathy, 5-MeO-DMT & Ego Death; Returning Home, Tool: Dials Not Switches (2:42:42) Psychedelics, Mental Health Plasticity; Veterans' Solutions, Addiction (2:50:39) Medical Ibogaine, Anger, Numbing Out & Hate; Dogs (3:03:42) GBRS Program, High Standards, Functional Fitness, Tool: Fitness Test (3:17:50) Self-Care, Longevity & Fitness, GBRS Program (3:24:45) Self-Respect, Tools: 20-Minute Walk & Relationships; Micro-wins (3:32:57) Acknowledgements, American Flag Hat, Patriotism (3:40:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology. We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) David Buss (0:21) Mate Selection, Preferences & Competition (3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates (4:38) Women’s Preferences; Men’s Preferences; Age Differences (8:58) Sponsor: LMNT (10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability (13:41) Short- vs Long-Term Mates, Men vs Women Preferences (15:58) Sponsor: AGZ by AG1 (17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence (20:58) The Dark Triad, Sexual Harassment & Coercion (22:18) Stalking, Motivations & Outcomes (24:57) Sponsor: Function (26:38) Childhood Attachment Styles & Relationship Stability (27:43) Self-Assessment for Mate Value, Self-Esteem (31:20) Evolutionary Psychology & Neuroscience (32:05) David Buss’ Books; Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment. Read the episode show notes at hubermanlab.com. Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman Helix: https://helixsleep.com/huberman Rorra: https://rorra.com/huberman Function: https://functionhealth.com/huberman Timestamps (0:00) Poppy Crum (2:22) Neuroplasticity & Limits; Homunculus (8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch (13:12) Sponsors: David & Helix Sleep (15:33) Texting, Homunculus, Mapping & Brain; Smartphones (23:06) Technology, Data Compression, Communication, Smartphones & Acronyms (30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training (40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin (46:17) Sponsors: AGZ by AG1 & Rorra (49:08) Digital Twin; Tool: Learning, AI & Self-Testing (53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load (1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments (1:09:43) Awake States & AI; Measure & Modify (1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry) (1:23:58) Sponsor: Function (1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making (1:32:11) Gamification, Developing Good Habits (1:38:17) Implications of AI, Diminishing Cognitive Skill (1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops (1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables” (2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch (2:09:44) Incentives & Neuroplasticity; Technology & Performance (2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation (2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets (2:31:44) Acknowledgements (2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra. For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers. This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy. With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes. You can also subscribe to the podcast on the platforms below. Spotify: https://spti.fi/TVrr557 Apple Podcasts: https://apple.co/3WaK1S6 YouTube: https://www.youtube.com/@davidsenra X: https://x.com/davidsenra Chapters (0:00) Introduction from Dr. Andrew Huberman (1:13) Reflecting on a Life-Changing Conversation (2:30) Optimizing for Impact Over Happiness (5:21) The Journey of Self-Motivation (10:11) The Importance of Trust and Relationships (15:37) The Role of Criticism and Self-Reflection (17:37) The Evolution of an Entrepreneur (23:27) Building a Company True to Yourself (34:56) The Power of Trust in Business (42:25) Intellectual Humility and Learning from Others (42:49) Shadowing Leaders for Growth (45:01) Learning from Mark Zuckerberg (48:15) Balancing Personal Taste and Metrics in Product Decisions (53:35) The Evolution of Leadership at Spotify (59:13) Building a Company That Outlasts the Founder (1:15:25) Managing Energy Over Time (1:25:31) The Never-Ending Game of Life (1:25:54) Lessons from Henry Ford (1:27:08) The Value of Solving Problems (1:31:42) The Importance of Quality (1:37:20) The Power of Focus and Patience (1:54:32) Balancing Work and Life (2:00:25) The Journey of Self-Discovery (2:08:43) Final Reflections and Gratitude Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems. I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Immune System & Nervous System (0:33) Immune System 101, Innate & Adaptive Immune Systems (8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods (10:57) Sponsor: AG1 (12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest (16:43) Humoral Factors, Inflammatory Cytokines (18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet (21:12) Sponsor: LMNT (22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation (31:09) Positive Mindset & Immune Function, Dopamine (34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation (36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis (38:34) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (0:00) Bret Contreras (2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL” (10:45) Sponsors: Rorra & Carbon (13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus (21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns (31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training (40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury (48:52) Sponsors: AGZ by AG1 & LMNT (51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety (1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload (1:11:16) Progressive Overload, Quantity & Quality, Injury (1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency (1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT (1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review (1:33:00) Sponsor: Function (1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds (1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency (1:49:26) Common Mistakes of Hip Thrusts (1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy (2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises (2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory (2:14:23) Neck Training; Focused Training & Maintaining Strength (2:22:06) Sponsor: David (2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs (2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves (2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy (2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones (2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips (2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure (2:57:48) Acknowledgements (3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist. We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (0:00) Duncan French (0:20) Resistance Training & Hormones, Testosterone, Men vs Women (4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol (7:53) Rest Periods & Metabolic Stimulus (9:26) Sponsor: Function (11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery (12:34) Short-Term Stress, Testosterone & Performance, Mindset (15:05) Deliberate Cold Exposure, Mindset & Recovery (17:14) Tool: Cold Periodization, Recovery & Goals (22:12) Sponsor: Eight Sleep (23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue (26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet (29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization (32:45) Sponsor: AGZ by AG1 (34:14) Heat Adaptation, Sauna, Sweating (37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program (39:06) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Helix: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (0:00) Christof Koch (2:31) Consciousness; Self, Flow States (8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness (13:14) Sponsors: BetterHelp & Our Place (15:53) Self, Derealization, Psychedelics; Selflessness & Flow States (19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model (28:29) Oliver Sacks, Empathy & Animals (34:01) Changing Outlook on Life, Tool: Belief & Agency (37:48) Sponsors: AGZ by AG1 & Helix Sleep (40:23) Alcoholics Anonymous (AA) & Higher Power (42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness (51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience (55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness (57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI (1:06:47) AI, Violence, Swapping Perception Boxes, Video (1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self (1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer (1:27:57) Sponsor: LMNT (1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin (1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises (1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity (1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws (1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis (1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis (2:03:20) Book Recommendation; Meaning of Life (2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health. I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Food & Brain Health 00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine 00:05:11 Acetylcholine & Focus, Tool: Dietary Choline 00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation 00:08:26 Sponsor: David 00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries 00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings 00:12:48 Brain-Boosting Nutrients, Foods & Supplements 00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability 00:19:30 Gut, Nutrients & Subconscious Signaling 00:21:56 Learned Food Preferences 00:23:36 Sponsors: AGZ by AG1 & LMNT 00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners 00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences 00:35:48 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs. Sponsors AGZ by AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman *This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00 Michael Snyder 03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c 09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness 12:18 Sponsors: AGZ by AG1 & Wealthfront 15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks 21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal 28:34 Exercise Timing, Muscle Insulin Resistance 30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins 35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training 38:40 Metformin, Berberine, Headaches 41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling 47:41 Subcutaneous vs Visceral Fat, Organ Stress 49:10 Sponsors: David & Eight Sleep 51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency 57:16 Microbiome, Immune System & Gut; Diet & Individual Variability 1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols 1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics 1:18:48 Sponsor: Function 1:20:35 Profiling Healthy Individuals, Genomes, Wearables 1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis 1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM 1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep 1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age 1:49:41 Longevity, Health Span, Genetics, Blue Zones 1:52:19 Epigenetics, Viral Infection & Disease 1:58:54 ALS, Heritability; Neuroprotection, Nicotine 2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics 2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials 2:20:33 Acupuncture, Blood Pressure 2:26:40 Immersive Events & Mental Health Benefits 2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine 2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab. Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Carbon: https://joincarbon.com/huberman Timestamps (00:00) Alia Crum (00:20) Mindset, Core Beliefs; Examples of Mindset (04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss (10:18) Sponsor: Function (11:58) Different Diets & Mindset (13:32) Nocebo Effect (14:26) Exercise Mindsets, Weight Loss & Health Benefits (17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits (24:24) Mindset, Stress, Motivation & Physiology (26:18) Sponsors: AG1 & Carbon (29:21) Stress, Mindset & Hormones (30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness (32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset (35:31) Mindsets Matter, Athletics (37:19) Resources, Toolkits & Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices