Huberman Lab

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

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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

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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

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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

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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

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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

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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

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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