Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. David Buss, PhD, a professor of psychology at the University of Texas at Austin and a pioneer in the field of evolutionary psychology.

We explore the science behind human mate selection in both short- and long-term relationships. We discuss universal traits valued in long-term partners along with key differences between women and men in what they prioritize when selecting a mate. We also discuss the darker aspects of mating behavior, such as deception, the evolutionary function of jealousy and the motivations behind stalking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) David Buss

(0:21) Mate Selection, Preferences & Competition

(3:26) Desirable Qualities of Men & Women, Universal Traits for Long-Term Mates

(4:38) Women’s Preferences; Men’s Preferences; Age Differences

(8:58) Sponsor: LMNT

(10:32) Mate Deception & Online Dating, Tool: Travel, Stress & Emotional Stability

(13:41) Short- vs Long-Term Mates, Men vs Women Preferences

(15:58) Sponsor: AGZ by AG1

(17:27) Jealousy, Mate Value Discrepancy, Vigilance to Violence

(20:58) The Dark Triad, Sexual Harassment & Coercion

(22:18) Stalking, Motivations & Outcomes

(24:57) Sponsor: Function

(26:38) Childhood Attachment Styles & Relationship Stability

(27:43) Self-Assessment for Mate Value, Self-Esteem

(31:20) Evolutionary Psychology & Neuroscience

(32:05) David Buss’ Books; Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Poppy Crum, PhD, adjunct professor at Stanford, former Chief Scientist at Dolby Laboratories and expert in neuroplasticity—our brain’s ability to change in response to experience. She explains how you can learn faster and ways to leverage your smartphone, AI and even video games to do so. We also discuss “digital twins” and the future of health technology. This episode will change the way you think about and use technology and will teach you zero-cost protocols to vastly improve your learning, health and even your home environment.

Read the episode show notes at hubermanlab.com.

Poppy's Cheat Sheet: https://go.hubermanlab.com/xCwHF1e

Thank you to our sponsors

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

David: https://davidprotein.com/huberman

Helix: https://helixsleep.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Poppy Crum

(2:22) Neuroplasticity & Limits; Homunculus

(8:06) Technology; Environment & Hearing Thresholds; Absolute Pitch

(13:12) Sponsors: David & Helix Sleep

(15:33) Texting, Homunculus, Mapping & Brain; Smartphones

(23:06) Technology, Data Compression, Communication, Smartphones & Acronyms

(30:32) Sensory Data & Bayesian Priors; Video Games & Closed Loop Training

(40:51) Improve Swim Stroke, Analytics & Enhancing Performance, Digital Twin

(46:17) Sponsors: AGZ by AG1 & Rorra

(49:08) Digital Twin; Tool: Learning, AI & Self-Testing

(53:00) AI: Increase Efficacy or Replace Task?, AI & Germane Cognitive Load

(1:02:07) Bread, Process & Appreciation; AI to Optimize Physical Environments

(1:09:43) Awake States & AI; Measure & Modify

(1:16:37) Wearables, Sensors & Measure Internal State; Pupil Size (Pupillometry)

(1:23:58) Sponsor: Function

(1:25:46) Integrative Systems, Body & Environment; Cognitive State & Decision-Making

(1:32:11) Gamification, Developing Good Habits

(1:38:17) Implications of AI, Diminishing Cognitive Skill

(1:41:11) Digital Twins & Examples, Digital Representative; Feedback Loops

(1:50:59) Customize AI; Situational Intelligence, Blind Spots, Work & Health, “Hearables”

(2:01:08) Career Journey, Perception & Technology; Violin, Absolute Pitch

(2:09:44) Incentives & Neuroplasticity; Technology & Performance

(2:13:59) Acoustic Arms Race: Moths, Bats & Echolocation

(2:21:17) Singing to Spiders, Spider Web & Environment Detection; Crickets; Marmosets

(2:31:44) Acknowledgements

(2:33:18) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

I’m excited to share episode one of a new podcast that I’ve helped create and produce. This new podcast is called David Senra, and it’s hosted by David Senra.

For those of you not familiar with David Senra, he is an expert in all things related to greatness. He studies greatness and understands it, mostly in the domain of business but also among creatives, athletes and other world-class performers.

This first episode of the podcast is with Daniel Ek, the co-founder and CEO of Spotify. It's an absolutely spectacular conversation that I'm certain you'll enjoy.

With episode one of David Senra now available, please be sure to subscribe wherever you’re listening so you don't miss future episodes.

You can also subscribe to the podcast on the platforms below.

Spotify: https://spti.fi/TVrr557

Apple Podcasts: https://apple.co/3WaK1S6

YouTube: https://www.youtube.com/@davidsenra

X: https://x.com/davidsenra

Chapters

(0:00) Introduction from Dr. Andrew Huberman

(1:13) Reflecting on a Life-Changing Conversation

(2:30) Optimizing for Impact Over Happiness

(5:21) The Journey of Self-Motivation

(10:11) The Importance of Trust and Relationships

(15:37) The Role of Criticism and Self-Reflection

(17:37) The Evolution of an Entrepreneur

(23:27) Building a Company True to Yourself

(34:56) The Power of Trust in Business

(42:25) Intellectual Humility and Learning from Others

(42:49) Shadowing Leaders for Growth

(45:01) Learning from Mark Zuckerberg

(48:15) Balancing Personal Taste and Metrics in Product Decisions

(53:35) The Evolution of Leadership at Spotify

(59:13) Building a Company That Outlasts the Founder

(1:15:25) Managing Energy Over Time

(1:25:31) The Never-Ending Game of Life

(1:25:54) Lessons from Henry Ford

(1:27:08) The Value of Solving Problems

(1:31:42) The Importance of Quality

(1:37:20) The Power of Focus and Patience

(1:54:32) Balancing Work and Life

(2:00:25) The Journey of Self-Discovery

(2:08:43) Final Reflections and Gratitude

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

In this Huberman Lab Essentials episode, I explain how the immune system defends against infection and describe the relationship between the immune and nervous systems.

I discuss the immune system's three primary layers of defense, emphasizing how each contributes to protection from infection. I share practical tools to enhance immune function and accelerate recovery from sickness, including specific breathing patterns, sleep positioning and targeted supplementation. I also explore the powerful mind-body connection, showing how mindset and nervous system activation can directly influence the body's ability to heal.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Immune System & Nervous System

(0:33) Immune System 101, Innate & Adaptive Immune Systems

(8:03) Mucus & Microbiome, Tools: Nasal Breathing; Avoid Eyes; Ingest Fermented Foods

(10:57) Sponsor: AG1

(12:04) Sickness Behavior & Vagus Nerve, Fever, Photophobia, Rest

(16:43) Humoral Factors, Inflammatory Cytokines

(18:14) Sleep & Enhancing Immune System, Glymphatic System, Tool: Elevate Feet

(21:12) Sponsor: LMNT

(22:44) Stress & Inflammation, Tool: Early Symptoms & Cyclic Hyperventilation

(31:09) Positive Mindset & Immune Function, Dopamine

(34:03) Electroacupuncture, Fascia, Catecholamines & Inflammation

(36:22) Accelerating Recovery, Medication, Tool: Spirulina & Rhinitis

(38:34) Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

Rorra: https://rorra.com/huberman

Carbon: https://joincarbon.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(0:00) Bret Contreras

(2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL”

(10:45) Sponsors: Rorra & Carbon

(13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus

(21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns

(31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training

(40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury

(48:52) Sponsors: AGZ by AG1 & LMNT

(51:54) Tool: Brett’s “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety

(1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload

(1:11:16) Progressive Overload, Quantity & Quality, Injury

(1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency

(1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT

(1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review

(1:33:00) Sponsor: Function

(1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds

(1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency

(1:49:26) Common Mistakes of Hip Thrusts

(1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy

(2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises

(2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory

(2:14:23) Neck Training; Focused Training & Maintaining Strength

(2:22:06) Sponsor: David

(2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs

(2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves

(2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy

(2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones

(2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips

(2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure

(2:57:48) Acknowledgements

(3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, my guest is Dr. Duncan French, PhD, the vice president of performance at the UFC Performance Institute and a world-class performance specialist.

We explain how resistance training and acute stress impact hormones and outline specific weight training protocols to increase testosterone to support strength and hypertrophy. We also discuss how to use cold and heat exposure to enhance recovery and performance. Finally, we explain how to match nutrition to training goals and improve metabolic flexibility.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

Function: https://functionhealth.com/huberman

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

Timestamps

(0:00) Duncan French

(0:20) Resistance Training & Hormones, Testosterone, Men vs Women

(4:32) Increase Testosterone & Resistance Intensity, Tool: 6 x 10 Protocol

(7:53) Rest Periods & Metabolic Stimulus

(9:26) Sponsor: Function

(11:07) Weekly Training Sessions, Varied Intensity & Volume, Recovery

(12:34) Short-Term Stress, Testosterone & Performance, Mindset

(15:05) Deliberate Cold Exposure, Mindset & Recovery

(17:14) Tool: Cold Periodization, Recovery & Goals

(22:12) Sponsor: Eight Sleep

(23:53) Sport, Skill Training & Quality Movement, Fatigue; Mental Fatigue

(26:19) High-Intensity Training & Carbohydrates; Exogenous Ketones; Ketogenic Diet

(29:32) Metabolic Efficiency, Carbohydrates & Fat Stores, Tool: Nutrition Periodization

(32:45) Sponsor: AGZ by AG1

(34:14) Heat Adaptation, Sauna, Sweating

(37:14) Training, Nutrition & Adaptations, Tool: 12 Week Program

(39:06) Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Christof Koch, PhD, a pioneering researcher on the topic of consciousness, an investigator at the Allen Institute for Brain Science and the chief scientist at the Tiny Blue Dot Foundation. We discuss the neuroscience of consciousness—how it arises in our brain, how it shapes our identity and how we can modify and expand it. Dr. Koch explains how we all experience life through a unique “perception box,” which holds our beliefs, our memories and thus our biases about reality. We discuss how human consciousness is changed by meditation, non-sleep deep rest, psychedelics, dreams and virtual reality. We also discuss neuroplasticity (rewiring the brain), flow states and the ever-changing but also persistent aspect of the “collective consciousness” of humanity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

BetterHelp: https://betterhelp.com/huberman

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

Helix: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(0:00) Christof Koch

(2:31) Consciousness; Self, Flow States

(8:02) NSDR, Yoga Nidra, Liminal States; State of Being, Intelligence vs Consciousness

(13:14) Sponsors: BetterHelp & Our Place

(15:53) Self, Derealization, Psychedelics; Selflessness & Flow States

(19:53) Transformative Experience, VR, Racism & Self; Perception Box, Bayesian Model

(28:29) Oliver Sacks, Empathy & Animals

(34:01) Changing Outlook on Life, Tool: Belief & Agency

(37:48) Sponsors: AGZ by AG1 & Helix Sleep

(40:23) Alcoholics Anonymous (AA) & Higher Power

(42:09) Neurobiology of Consciousness; Accidents, Covert Consciousness

(51:09) Non-Responsive State; Disability Bias, Will to Live, Resilience

(55:34) Will to Live, Akinetic Mutism, Neural Correlates of Consciousness

(57:43) Conflicting Perception Boxes, Meta Prior, Religion, AI

(1:06:47) AI, Violence, Swapping Perception Boxes, Video

(1:12:19) 5-MeO-DMT, Psychedelics, Light, Consciousness & Awe; Loss of Self

(1:20:54) Death, Mystical Experience, Ocean Analogy; Physicalism & Observer

(1:27:57) Sponsor: LMNT

(1:29:29) Meditation, Tool: Spacetime Bridging; Ball-bearing Analogy; Digital Twin

(1:36:16) Mental Health Decline, Social Media, Pandemic, Family & Play, Tool: Body-Awareness Exercises

(1:41:34) Dog Breeds; Movement, Cognitive Flexibility & Longevity

(1:47:17) Cynicism, Ketamine, Tool: Belief Effect; Heroes & Finding Flaws

(1:52:46) Cynicism vs Curiosity, Compassion; Deaths of Despair, Mental Health Crisis

(1:57:26) Jennifer Aniston, Recognition & Neurons; Grandmother Hypothesis

(2:03:20) Book Recommendation; Meaning of Life

(2:09:10) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I discuss science-supported nutrients that directly support brain structure, function and long-term cognitive health.

I highlight specific nutrients, including omega-3 fatty acids, creatine, phosphatidylserine, anthocyanins, choline and glutamine, and discuss their recommended doses and dietary sources. I also describe how taste perception, gut-brain signaling and learned associations shape what foods we prefer and crave. Finally, I share practical behavioral tools to help rewire your food preferences toward healthier choices.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Food & Brain Health

00:01:32 Structural Fat & Neurons, Tools: Omega-3s, EPA; Phosphatidylserine

00:05:11 Acetylcholine & Focus, Tool: Dietary Choline

00:06:48 Creatine & Brain Health, Tool: Creatine Supplementation

00:08:26 Sponsor: David

00:09:41 Anthocyanins & Brain Function, Tool: Blueberries & Berries

00:10:52 Glutamine & Brain, Tool: Glutamine & Offset Sugar Cravings

00:12:48 Brain-Boosting Nutrients, Foods & Supplements

00:15:03 Food Preference; Yum, Yuck or Meh; Mouth, Taste & Palatability

00:19:30 Gut, Nutrients & Subconscious Signaling

00:21:56 Learned Food Preferences

00:23:36 Sponsors: AGZ by AG1 & LMNT

00:26:16 Food & Learned Associations, Tool: Unpair Artificial Sweeteners

00:30:18 Belief Effects, Satiety, Tool: Rewiring Food Preferences

00:35:48 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Michael Snyder, PhD, professor of genetics at Stanford and an expert in understanding why people respond differently to various foods, supplements, behavioral and prescription interventions. We discuss how to optimize your health and lifespan according to what type of glucose responder you are, which genes you express, your lifestyle and other factors. Dr. Snyder also explains the key ages when you need to be particularly mindful about following certain health practices. We also discuss how people respond in opposite ways to different fiber types. This episode ought to be of interest and use to anyone seeking to understand their unique biological needs and how to go about meeting those needs.

Sponsors

AGZ by AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00 Michael Snyder

03:33 Healthy Glucose Range, Continuous Glucose Monitors CGM, Hemoglobin A1c

09:02 Individual Variability & Food Choice, Glucose Spikes & Sleepiness

12:18 Sponsors: AGZ by AG1 & Wealthfront

15:16 Glucose Spikes, Tools: Post-Meal Brisk Walk; Soleus “Push-Ups”; Exercise Snacks

21:06 Glucose Dysregulation, Diabetes & Sub-Phenotypes, Tool: Larger Morning Meal

28:34 Exercise Timing, Muscle Insulin Resistance

30:49 Diabetes Subtyping, Weight, Glucose Control; Incretins

35:41 GLP-1 Agonists, Diabetes, Tool: Muscle Maintenance & Resistance Training

38:40 Metformin, Berberine, Headaches

41:01 GLP-1 Agonists, Cognition, Longevity, Tool: Habits Support Medication; Cycling

47:41 Subcutaneous vs Visceral Fat, Organ Stress

49:10 Sponsors: David & Eight Sleep

51:58 Meal Timing & Sleep, Tools: Post-Dinner Walk, Routines, Bedtime Consistency

57:16 Microbiome, Immune System & Gut; Diet & Individual Variability

1:02:52 Fiber Types, Cholesterol & Glucose, Polyphenols

1:09:50 Food As Medicine; Fiber, Microbiome & Individual Variability; Probiotics

1:18:48 Sponsor: Function

1:20:35 Profiling Healthy Individuals, Genomes, Wearables

1:26:31 Whole-Body MRIs, Nodules, Healthy Baseline, Early Diagnosis

1:34:07 Sensors, CGM, Sleep, Heart Rate Variability HRV, Tools: Mindset Effects, Increase REM

1:39:30 HRV, Sleep, Exercise, Tool: Long Exhales; Next-Day Excitement & Sleep

1:42:48 Organ Aging, “Ageotypes”; Biological Age vs Chronological Age

1:49:41 Longevity, Health Span, Genetics, Blue Zones

1:52:19 Epigenetics, Viral Infection & Disease

1:58:54 ALS, Heritability; Neuroprotection, Nicotine

2:03:47 Air Quality, Allergies, DEET & Pesticides, Inflammation, Mold; Microplastics

2:15:02 Single-Drop Blood Test & Biomarkers, Wearables, Observational Trials

2:20:33 Acupuncture, Blood Pressure

2:26:40 Immersive Events & Mental Health Benefits

2:34:59 Data, Nutrition & Lifestyle; Siloed Health Care vs Personalized Medicine

2:43:06 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, my guest is Dr. Alia Crum, PhD, professor of psychology at Stanford University and the director of the Stanford Mind & Body Lab.

Dr. Crum explains that our mindsets—for example, what we believe about stress, exercise and the food we eat—shape how we feel, behave and even how our bodies respond. We discuss studies showing simply believing a food is indulgent can shift satiety hormones and that viewing your daily activity as real exercise can improve weight loss and health markers. We also discuss how to reframe stress so it becomes a tool for growth and improved performance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Carbon: https://joincarbon.com/huberman

Timestamps

(00:00) Alia Crum

(00:20) Mindset, Core Beliefs; Examples of Mindset

(04:56) Mindset Shapes Body's Response, Placebo Effects, Tool: Mindset for Weight Loss

(10:18) Sponsor: Function

(11:58) Different Diets & Mindset

(13:32) Nocebo Effect

(14:26) Exercise Mindsets, Weight Loss & Health Benefits

(17:11) Stress, Tool: Stress is Enhancing Mindset, Mental & Physical Benefits

(24:24) Mindset, Stress, Motivation & Physiology

(26:18) Sponsors: AG1 & Carbon

(29:21) Stress, Mindset & Hormones

(30:53) Mindsets as Portals to Unconscious, Tool: Stress Mindset Awareness

(32:28) Leverage Stress, Tool: Adopt a Stress is Enhancing Mindset

(35:31) Mindsets Matter, Athletics

(37:19) Resources, Toolkits & Acknowledgements

Disclaimer & Disclosures

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

My guest is Alex Honnold, a professional rock climber considered by many to be one of the greatest athletes of all time for his historic free solo (no ropes or man-made holds) ascent of El Capitan in Yosemite. We discuss how to envision massive goals in any part of life and the process of breaking down those goals into actionable daily steps. Alex shares how embracing your uniqueness and mortality is the most powerful way to envision and live a fuller, more intentional life. We also discuss strength and endurance training, assessing risk and how Alex prepares mentally and physically for extreme challenges. We also discuss how to balance goal-seeking with family and work. Regardless of your goals, profession or age, this conversation will very likely reshape how you think about and approach your life, goals and potential.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Alex Honnold

(02:17) Intrinsic & Extrinsic Motivation, Setting Big Goals

(05:00) Preparing for Free Solo of El Capitan, Route Memorization & Conditions

(10:09) Sponsors: Joovv & BetterHelp

(12:35) Overthinking, Kinesthetic Flow; Climbing & Surprise

(16:24) Aging & Climbing; Olympics & Broadening Climbing Culture; Parkour

(23:04) Grip Strength, Aging, Climbing Technique, Yosemite National Park, Half Dome

(29:00) Free Soloing & Rope Climbing, Safety & Risk; Aging & Death; Mentors

(38:32) Sponsors: AG1 & Maui Nui

(41:29) Climbing Lifestyle, Training, Career; Recovery

(47:44) Technology, Smartphones & Distraction from Goals, Focus

(51:09) Pursuing Ambitious Goals, Tool: Small Daily Challenges

(55:56) Fear, Brain Scan & Public Speaking; Evaluating Risk

(59:40) Doing What You Love, Life Crisis, Tool: Contemplating Death

(1:03:49) Childhood, Passion & Choosing Career Path; University

(1:11:46) Sponsor: Function

(1:13:34) Outdoor Exploration, Yosemite, National Parks, Rucking, Trail Running

(1:18:18) Girl Climber Film, Effort & Dedication

(1:23:29) Strength Training, Pull-Ups, Muscle-Ups, Tool: Increase Sets & Reduce Soreness

(1:31:59) Endurance & Strength Training Schedule; Posture; Running

(1:38:52) Body Balance, Leanness; Muscle Cramps; Multi-Day Climbs

(1:42:31) Awe in Nature, Spiritual Experiences; How Geckos Climb; Cliff-Dwelling Wildlife

(1:46:46) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair.

I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

Timestamps

(00:00) Intermittent Fasting, Time-Restricted Eating (TRE)

(00:50) Diet, Weight Loss, Calories & Hormones

(05:50) Body’s Response to Eating vs Fasting, Fasting Duration

(09:04) Sponsor: Carbon

(10:50) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm

(16:19) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts

(21:29) Sponsors: AG1 & LMNT

(24:02) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity

(26:55) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk

(28:36) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR

(31:46) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization

(34:03) Tool: 8-Hour Feeding Window & Weight Loss

(35:25) Sponsor: Joovv

(36:40) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting

(39:42) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations

Disclaimer & Disclosures

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My guest is Dr. David DeSteno, PhD, a professor of psychology at Northeastern University. We discuss science, God and religion, including what science can and can’t reveal about the existence of God and where religious faith and science do and do not align. We also discuss why questions about life’s origins, miracles and the afterlife have persisted across time. Dr. DeSteno explains how religious rituals cause meaningful improvements in mental and physical health and how prayer and gratitude can markedly reduce stress, increase honesty and compassion and buffer against loneliness and despair. Finally, we explore what distinguishes religions and mission-based communities from cults, and we discuss the role that communities such as 12-step and Burning Man play in modern life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

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Timestamps

(00:00) David DeSteno

(02:10) Science & Belief in God, Does God Exist?

(07:06) Universe Origins & Scientific Questions; Religion & Life/Health Benefits

(15:16) Sponsors: Our Place & LMNT

(18:23) Russell's Teapot, Overbelief, Faith; Religio-prospecting, Traditional Practices

(26:49) Mediation & Compassion, Prayer & Stress Relief, Tools: Meditation, Prayer

(34:40) Superstition, Prayers & Rituals; Mourning Rituals, Eulogies, Shiva, Connection

(43:58) Grieving & Different Religious Traditions

(47:15) Sponsors: AG1 & Eight Sleep

(50:12) God vs Religion?; Prayer, Community, Religious Rituals & Ideals

(56:17) Psychedelics, Ego Death, Right vs Left-Handed Roots

(01:01:24) Good & Evil; Lies & Cheating; Gratitude & Prayer

(01:11:03) Loneliness, Community & Religion, Relationship with God & 3AM Friend

(01:16:25) Sponsor: Function

(01:18:12) Feeling God; Intelligent Design, Evolution, Eye; Awe

(01:25:21) Overwhelm & Spiritual Experiences, Awe Despite Understanding

(01:31:01) Fear of Death, Afterlife, Tool: Contemplating Death

(01:37:11) Time Perception, Connectedness, Traditional Practices

(01:42:53) Addiction; 12-Step Programs & Surrender to a Higher Power

(01:49:02) New Religions, Burning Man, Modern Spiritual Experiences, Cults

(01:58:06) Cults vs Religions, Religious Interpretation & Reorientation

(02:03:56) AI, Technology, Religion & Intelligence; Religious Branding

(02:11:05) Religion Figures & Flaws, Direct Experience of God

(02:15:13) Finding a Belief System, Embracing Religious Practices, Tool: Sampling Religions

(02:21:40) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Samer Hattar, PhD, the Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health.

We discuss how light powerfully shapes mood, sleep, appetite, learning and overall mental health by aligning—or misaligning—our internal circadian clock. We explain practical protocols to support your circadian rhythm, including morning sunlight exposure, dim evening lighting and regular mealtimes. We also discuss strategies to manage jet lag, limit evening screen use, ease seasonal depression and improve focus by syncing light, sleep and food with natural biological rhythms.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

(00:00) Samer Hattar

(00:27) Light, Circadian Clock vs Solar Day, Sleep-Wake Cycle

(03:20) Eyes, Photoreceptors & Light Entrainment, Blindness, Sleep

(06:13) Morning Light, Artificial Lights, Tool: Morning Sunlight Exposure

(08:28) Jet Lag Without Traveling, Sleep Issues, Screens, Staying Indoors

(09:19) Sponsors: Eight Sleep & ROKA

(12:14) Chronotypes, Intrinsic Circadian Rhythms

(14:06) Afternoon & Evening Light, Tools: Dimming Lights, Reduce Screen Use

(15:57) Light Exposure & Effects on Stress, Mood & Learning, Tripartite Model

(19:30) Light & Appetite, Tool: Regular Meal Times

(22:39) Using Light to Improve Sleep, Mood & Mental Health

(24:20) Sponsor: AG1

(25:42) Jet Lag, Tools: Temperature Minimum; Eat on Local Schedule, Avoid Mismatched Light Exposure

(29:15) Sleep Issues, Light-Dark Cycle

(30:50) Seasonality, Seasonal Depression; Daylight Savings Time

(34:07) Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Sergiu Pașca, MD, professor of psychiatry and behavioral sciences at Stanford University. We discuss the biology and genetics of autism, why autism diagnoses are increasing and recent progress in using stem cells to understand and treat profound autism and other brain disorders. Dr. Pașca explains “organoids and assembloids”—human stem cell–derived tools he pioneered to study, treat and cure complex brain diseases. We also discuss ethical and safety issues with using gene editing and stem cells in humans.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Helix: https://helixsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Sergiu Pașca

(02:08) Autism Spectrum Disorder, Incidence, Genetics

(07:16) Is Autism More Common in Males?

(09:35) Sponsors: David & Helix Sleep

(11:56) Eye Contact in Babies, Fever; Proposed Causes of Autism; Genes

(18:48) Genetic or Idiopathic Autism Diagnoses, Timothy Syndrome

(21:37) Rise in Autism Diagnoses

(26:46) Cause, Correlation & Neurological Disease; Schizophrenia, Do Vaccines Cause Autism?

(31:34) Global Increase in Autism; Gene Therapy, CRISPR, Follistatin

(41:05) Sponsors: AG1 & BetterHelp

(43:41) Stem Cells, Ethics, Yamanaka Factors, Human Stem Cell Models

(52:03) Umbilical Stem Cells; Stem Cell Injections & Dangers, Autistic Kids

(59:30) Organoids, Modeling Brain Development, Intrinsic Development Timer

(1:12:22) Assembloids, Brain Cell Migration & Circuit Formation, Self-Organization

(1:21:22) Four-Part Assembloid, Sensory Assembloid, Pain Conditions

(1:25:45) Sponsor: Function

(1:27:33) Future Medical Therapies, Cell Banking, Immortalize Tissues, Rejuvenate Cells

(1:34:56) Assembloids & Ethics, Importance of Nomenclature, Science Collaboration & Self-Correction

(1:45:38) Cell Transplantation & Ethics, Timing

(1:55:05) Genetic Testing for Parents, Genetic Penetrance

(2:02:36) Assembloids, Timothy Syndrome, Epilepsy, Schizophrenia, Dystonia

(2:14:30) Scientific Career, Walking, Art, Medical School

(2:20:44) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I explain how dopamine regulates motivation and provide science-based tools to help improve focus, discipline and overall drive.

I explore how particular activities affect dopamine levels and discuss how the highs, lows and baseline levels of dopamine shape your motivation and long-term satisfaction. I also explain practical strategies to boost dopamine levels, such as deliberate cold exposure, caffeine, effort-based rewards and specific supplements. Whether you're looking to enhance motivation for school, work or daily life, this episode explains how to get and stay motivated while supporting healthy dopamine levels.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Dopamine & Drive

(00:33) Neuromodulators; Dopamine Effects, Parkinson’s Disease; Brain Circuits

(03:36) Motivation & Dopamine Levels

(04:55) Sponsors: AG1 & LMNT

(07:29) Subjective Experience & Dopamine, Activities that Increase Dopamine

(10:55) Dopamine Highs, Lows & Baseline; Evolutionary Context, Addiction

(16:16) Dopamine Reward Prediction Error, Tool: Intermittent Rewards

(18:16) Caffeine & Dopamine; Tool: Yerba Mate & Protecting Dopamine Neurons

(19:40) Sponsor: David

(20:53) Amphetamine, Cocaine & Challenges for Learning

(22:22) Tool: Increase Dopamine & Deliberate Cold Exposure

(25:06) Hard Work & Motivation, Intrinsic vs Extrinsic Rewards, Tool: Growth Mindset

(30:25) Sponsor: Function

(32:04) Experiences & Shifting Perception, Dopamine Balance

(33:17) Compounds to Increase Dopamine: Wellbutrin, L-Tyrosine, PEA, Alpha-GPC

(36:54) Social Connection; Recap & Key Takeaways

Disclaimer & Disclosures

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In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

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*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

(00:00) Michael Kilgard

(03:24) Neuroplasticity

(05:13) Child vs Adult Plasticity, Childhood Development & Learning

(09:37) Sponsors: Eight Sleep & Wealthfront

(12:41) Kids, Real vs Artificial Experiences & Balance, Video Games, Natural World

(21:13) Social Media & Videos, Kids, Overstimulation & Development

(33:42) Early Language Development, Passive vs Real Experiences, Kids & Adults

(39:23) Sponsors: AG1 & Carbon

(42:44) Learning & Plasticity Requirements; Focus, Friction, Rest & Reflection

(52:24) Brain Connections, Complexity, Life Experiences & Plasticity

(1:02:51) Learning, Reflection, Visualization, Testing

(1:09:45) Experience Diversity & Time, Happiness, Life Appreciation

(1:18:05) Sponsor: Function

(1:19:53) Learning & Life Meaning

(1:23:25) Neuromodulators, Brain Complexity, Synaptic Eligibility Trace & Learning

(1:34:28) Synapses, Therapy for PTSD, Rewiring the Brain

(1:39:01) Vagus Nerve Stimulation (VNS), Stroke, Spinal Cord Injury, Tinnitus, PTSD

(1:47:33) Psychedelics, Neurostimulation, Importance of Timing

(1:57:47) Electroconvulsive Therapy (ECT) & Major Depression

(2:01:51) Psychedelics/SSRIs as Plasticity Tools, SSRIs & Bone Strength, Failed Clinical Trials

(2:13:18) Can VNS Accelerate Learning?

(2:16:01) VNS Surgery, Patient Use & Specificity, Closed-Loop Vagus Nerve Stimulation

(2:18:18) Tinnitus Cause, Incidence & Self-Amplification; PTSD & Control

(2:28:12) VNS for Tinnitus; Disease Complexity & Treatments, Lazy Eye

(2:41:05) Complexity of Disease Treatments & Combination Therapies

(2:48:50) Brain-Machine Interfaces, Information & Experiences; Closed-Loop Feedback; Resilience

(2:59:09) Evolving Clinical Trials, Combination Treatments & Disease Complexity

(3:05:21) Acknowledgements

(3:07:04) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.

We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areas—the palms, soles and upper face—efficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00) Craig Heller

(00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction

(02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance

(04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue

(07:19) Sponsor: Carbon

(09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel?

(11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke

(15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces

(17:48) Tool: Loosen Grip & Performance; Gloves & Socks

(19:21) Cooling Brain via Upper Face

(20:41) Sponsor: AG1

(22:05) Cooling Brain to Offset Concussion?

(23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss

(26:17) Improve Aerobic Endurance & Cooling Palms

(27:11) CoolMitt; Ice Cold Is Too Cold

(30:11) Sponsor: Function

(31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face

(35:28) Acknowledgments

Disclaimer & Disclosures

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In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.

Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.

I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.

If you’re dealing with stress, low energy, hormone or sleep challenges—or simply want to optimize these for the sake of your physical and mental health and performance—this episode offers science-backed protocols to help.

Read the the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Cortisol

(1:29) Stress, Tool: Daily Cortisol Rhythm

(3:16) Cortisol & Directing Energy, Glucose, Adrenals

(6:39) Sponsors: Carbon & BetterHelp

(10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol

(17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis

(24:57) Rapid & Delayed Stress Response, HPA Axis

(28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight

(36:58) Sponsors: AG1 & David

(39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD)

(41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake

(49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule

(57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood

(1:01:19) Sponsor: LMNT

(1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice

(1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens

(1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color

(1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates

(1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome

(1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol

(1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium

(1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns

(1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine

(2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol

(2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health

(2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options.

I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Timestamps

00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory

00:05:22 Sponsor: Eight Sleep

00:07:03 Dopamine & Focus; Default Mode Network & Task Network

00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar

00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants

00:18:05 Sponsor: Joovv

00:19:18 Children, Learning to Focus & ADHD Prescriptions

00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision

00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training

00:30:39 Sponsor: AG1

00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering

00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine

00:36:01 Modafinil, Armodafinil

00:36:51 Acetylcholine, Alpha-GPC

00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution

00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use

00:41:56 Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging – affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Nirao Shah

00:02:11 Mice, Humans & Brain, Biological Conservation

00:05:25 Hormones, Nature vs Nurture

00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones

00:16:01 Sponsors: Maui Nui & Eight Sleep

00:19:09 Androgen Mutations, Feminization & Masculinization

00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation

00:27:49 Hormones & Biological Brain Differentiation

00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy

00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia

00:43:37 Testosterone, Estrogen & Brain Circuits

00:47:27 Sponsors: AG1 & LMNT

00:50:36 Intersex Individuals, Castration

00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones

00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels?

01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy

01:10:21 Aromatization; Steroid Hormones & Gene Expression

01:15:00 Kids & Changing Gender Identity

01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells

01:21:31 Sponsor: Function

01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine

01:27:05 Brain Circuits, Aggression & Sexual Behavior

01:32:40 Refractory Period; Age, Testosterone & Libido

01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors

01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs

01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy

01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin

01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation?

02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context

02:16:05 Pain Management; Endocrine Disrupters, Gender Identity

02:21:03 Future Projects

02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Pratt’s Institute for Advanced Diagnostics and Therapeutics.

We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelics’ potential to support recovery from neurological injuries.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Matthew Johnson; Psychedelics

00:01:44 Different Classes of Psychedelics

00:04:33 Psychedelics & Altering Models

00:06:18 Sponsor: David

00:07:33 LSD, Psylocibin & Serotonin

00:09:55 Psychedelic Clinical Trials

00:13:40 Therapy, Trust, Psychedelics

00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes

00:22:31 Sponsors: AG1 & BetterHelp

00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience

00:28:49 Dangers of Psychedelics

00:31:11 Microdosing Psychedelics, Antidepressant

00:35:27 Head Injuries, Psychedelics, Depression

00:38:29 Acknowledgements

Disclaimer & Disclosures

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My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratom’s wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Chris McCurdy

00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses

00:07:19 Sponsors: David Protein & Eight Sleep

00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption

00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels

00:23:16 Kratom Products & Various Desired Effects; Physical Dependence

00:32:53 Different Kratom Usage Patterns, Opioid Dependence

00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation

00:47:47 Sponsors: AG1 & ROKA

00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations

00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates)

01:09:06 Is It Safe for Kids to Consume Kratom Products?

01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine

01:16:56 Respiratory Depression & Kratom Products

01:20:16 Sponsor: Function

01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines

01:26:59 Kratom, Alcohol Consumption, Respiratory Failure?

01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief

01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos

01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes

01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use

01:58:03 Kratom, Drug Interactions & Seizure, Opioids

02:01:51 Cacao Beans, Chocolate

02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks

02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia

02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom

02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder.

I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Eating Disorders

00:01:05 Fasting, Intermittent Fasting, Healthy Eating

00:06:10 Self-Diagnosis Caution

00:07:20 Sponsor: LMNT

00:08:52 Eating Disorders, Anorexia Nervosa

00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain

00:17:20 Homeostasis & Reward Systems, Eating Disorders

00:21:12 Sponsor: AG1

00:22:49 Anorexia, Puberty, Hyperacuity & Food

00:25:55 Decision-Making vs Reflexes/Habits, Anorexia

00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models

00:32:08 Distorted Self-Image & Anorexia

00:35:03 Sponsor: Function

00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments

00:40:28 Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environments—particularly nature and patterns found in nature—can positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Marc Berman

00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory

00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature

00:11:26 Sponsors: Helix Sleep & BetterHelp

00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus

00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments

00:21:31 Nature, “Softly Fascinating Stimulation”, Fractals

00:27:12 Nature Images & Sounds, Cognitive Benefits

00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics

00:40:44 Time Perception & Nature; Art Galleries

00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature

00:52:47 Sponsors: AG1 & Our Place

00:55:59 Nature, Time & Widening Attention; Fractals & Nature

01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention

01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature

01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media

01:24:44 Sponsor: LMNT

01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration

01:33:10 Passive Restorative vs Passive Depleting Activities, “Mental Obesity”, Shrinking Attention Span

01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks

01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums

01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors

02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing

02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University.  

We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Robert Sapolsky

00:00:23 Positive & Negative Stress; Excitement, Amygdala

00:02:47 Testosterone & Brain, Aggression, Hierarchy

00:06:27 Sponsors: Function & LMNT

00:09:18 Testosterone, Motivation, Challenge & Confidence

00:13:52 Dopamine, Testosterone & Motivation

00:16:20 Estrogen, Brain & Health, Replacement Therapies

00:18:12 Stress Mitigation

00:22:09 Sponsors: AG1 & David

00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency

00:27:18 Stress, Perception & Individual Differences

00:29:39 Context, Stress & Brain

00:32:47 Social Media, Context, Multiple Hierarchies

00:35:57 Acknowledgments

Disclaimer & Disclosures

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My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the “30-gram rule” and the “anabolic window” following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Alan Aragon

00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)

00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein

00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size

00:23:00 Sponsors: Carbon & Wealthfront

00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility

00:36:53 Dietary Protein & Body Composition

00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength

00:51:24 Sponsors: AG1 & David

00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise

01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet

01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation

01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake

01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss

01:30:16 Sponsor: Function

01:32:04 Caffeine, Exercise & Fat Loss

01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience

01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality

01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone

02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition

02:07:04 Collagen Supplementation, Skin Appearance

02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C

02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets

02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood.

I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

00:00:00 Major Depression

00:01:10 Depression Symptoms

00:06:14 Sponsor: BetterHelp

00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin

00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics

00:17:43 Sponsor: AG1

00:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise

00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise

00:26:49 Sponsor: Our Place

00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression

00:30:20 Novel Depression Therapies, Ketamine, Psilocybin

00:35:29 Ketogenic Diet & Refractory Depression, GABA

00:37:57 Recap & Key Takeaways

Disclaimer & Disclosures

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Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether you’re a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Mateina: https://drinkmateina.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Harold McGee

00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques

00:09:59 Sponsors: Eight Sleep & Our Place

00:13:33 Cooking, Food & Heat, Taste & Smell

00:22:10 Umami, Savory Tastes, Braising & Meat

00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food

00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers

00:43:56 Salt, Baseline & Shifting Taste Preferences

00:47:18 Sponsors: AG1 & Mateina

00:50:07 Whole vs Processed Foods, Taste & Enjoyment

00:53:37 Brewing Coffee, Water Temperature, Grind Size

01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols

01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet?

01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions

01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods

01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs

01:21:57 Sponsor: Function

01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer

01:26:11 Human History of Alcohol & Chocolate

01:29:25 Wine Expense vs Taste, Wine Knowledge

01:35:49 Cheese Making, Aged Cheese & Crystals, Tyrosine; Smoke Flavors, Distilling

01:44:30 Fermentation, “Stink Fish”, Caviar, Traditional & New Foods

01:50:42 Personal Journey, Astronomy, Poetry & Food

01:54:55 Beans & Gas, Tool: Soaking Beans

01:57:23 Gut Microbiome, Fermented Foods; Kids & Food Aversions

02:00:47 Cilantro & Divergent Tastes; Microwave Popcorn, Parmesan Cheese

02:04:46 John Keats Poetry, To Autumn; Acknowledgements

02:10:48 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine.

We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Anna Lembke

00:00:15 Dopamine, Reward & Movement

00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction

00:05:24 Addiction, Modern Life & Boredom

00:07:18 Sponsor: AG1

00:08:55 Pleasure-Pain Balance, Dopamine, Addiction

00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence

00:16:04 Relapse, Addiction, Reflexive Behavior, Empathy

00:20:17 Triggers, Relapse, Dopamine

00:23:15 Sponsor: Wealthfront & BetterHelp

00:26:04 Shame, Truth Telling & Recovery

00:28:26 Addiction, Psychedelic-Assisted Therapy, Psilocybin, MDMA

00:33:29 Social Media & Addiction, Tool: Intentionality

Disclaimer & Disclosures

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

In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Vagus Nerve

00:02:43 Sponsors: LMNT & Joovv

00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor

00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain

00:18:30 Sensory Information, Chemical & Mechanical Information

00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation

00:30:19 Sponsors: AG1 & ROKA

00:33:38 Vagus Nerve Motor Outputs

00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration

00:49:46 Aging, Declining HRV, Health, Activity, Tool

00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation

01:04:26 Sponsor: Function

01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine

01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep

01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs

01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan

01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics

01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch

01:42:00 Tools: Calming Down, Humming, Extended Exhales

01:46:38 Recap

01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity.

I discuss both the hardwired mechanisms and subjective factors that shape an individual’s perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

00:00:00 Pain & Pleasure

00:00:39 Skin, Appetitive vs Aversive Behaviors

00:02:10 Skin, Neurons & Brain

00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test

00:07:43 Pain & Pleasure, Subjective Interpretation

00:09:53 Sponsor: AG1

00:11:30 Tool: Pain & Expectation

00:13:08 Pain Threshold

00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments

00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine

00:20:54 Acupuncture, Electroacupuncture, Pain Management

00:23:44 Sponsors: LMNT & Eight Sleep

00:26:36 Red Heads & Pain Threshold, Endorphins

00:28:32 Improving Pain Threshold, Dopamine

00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants

00:34:12 Pleasure & Pain Balance, Dopamine, Addiction

00:36:08 Recap & Key Takeaways

Disclaimer & Disclosures

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My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to ‘invest’ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset one’s energy levels and create a deeper sense of purpose in work, creative pursuits and relationships.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Mateina: https://drinkmateina.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Michael Easter

00:02:14 Discomforts, Modern vs Ancient Life

00:07:35 Sponsors: Maui Nui & Helix Sleep

00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting

00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding

00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer

00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort

00:40:43 Sponsors: AG1 & Mateina

00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance

00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom

01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature

01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge

01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time

01:23:23 Dopamine, Spending vs Investing, Guilt

01:29:48 Sponsor: Function

01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting

01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking

01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake

01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise

01:59:12 Outdoor Adventures, Backpacking & Nutrition

02:04:57 Camping & Sleeping, Nature, Three-Day Effect

02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness

02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines

02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking

02:32:32 Physical/Cognitive Pursuits & Resistance; Creative “Magic” & Foraging

02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed

02:46:06 Gambling, Dopamine, Addiction

02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three V’s

02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction

03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep.

We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Matt Walker, Sleep

00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis

00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones

00:07:08 Sponsor: Eight Sleep

00:08:54 Nighttime Waking Up, Fragmented Sleep

00:11:05 Sunlight Exposure & Sleep

00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine

00:15:27 Alcohol & Sleep Effects

00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams

00:20:24 Sponsor: ROKA

00:22:12 Melatonin, Supplementation?, Dose

00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep

00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length

00:34:07 Sponsor: AG1

00:35:44 Sleep Tips, Tools: “Do Nothing”; Winddown Routine; Worry Journal; Clocks

00:39:56 Acknowledgments

Disclaimer & Disclosures

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My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccine–autism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Levels: ⁠https://levels.link/huberman⁠

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Jay Bhattacharya

00:06:56 National Institutes of Health (NIH), Mission

00:09:12 Funding, Basic vs. Applied Research

00:18:22 Sponsors: David & Eight Sleep

00:21:20 Indirect Costs (IDC), Policies & Distribution

00:30:43 Taxpayer Funding, Journal Access, Public Transparency

00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries

00:48:50 Reducing Medication Prices; R&D, Improving Health

01:00:01 Sponsors: AG1 & Levels

01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink

01:12:29 Grant Review Process, Innovation

01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas

01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures

01:39:08 “Sick Care” System, Health Needs

01:44:01 Sponsor: LMNT

01:45:33 Incentives in Science, H-Index, Replication Crisis

01:58:54 Scientists, Data Fraud, Changing Careers

02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior

02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications

02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI

02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding

02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities

02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks

03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech

03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines

03:22:48 Academic Ostracism, Public Health Messaging & Opposition

03:30:26 Culture of American Science, Discourse & Disagreement

03:36:03 Vaccines, COVID Vaccines, Benefits & Harms

03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties

03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots

04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism

04:18:33 Autism & NIH; MAHA & Restructuring NIH?

04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.

I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.

I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Sense of Self, Interoception

00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information

00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm

00:09:47 Sponsors: AG1 & Eight Sleep

00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings

00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods

00:22:20 Sponsor: LMNT

00:23:52 Vomiting, Brain; Tool: Reduce Nausea

00:28:52 Fever, Brain Chemistry, Tool: Cooling Body

00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness

00:39:29 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Mary-Frances O’Connor

00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting

00:07:42 Sponsors: Wealthfront & BetterHelp

00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship

00:14:52 Religion, Integrating the New Relationship

00:20:46 Yearning, Dopamine, Brain, Addiction

00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships

00:40:09 Sponsors: AG1 & Helix Sleep

00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy

00:52:04 Bereavement Support, Medical Risk

01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk

01:13:40 Sponsor: Function

01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation

01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief

01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment

01:47:24 Belief Systems, Religion & Grief

01:54:17 Afterlife, Contemplating Death

01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy

02:07:46 Mental Oscillation, Dual Model of Bereavement

02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help

02:22:15 Time Perception & End of Life, Motivation & Energy

02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast.

We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning

00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism

00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction

00:14:26 Sponsors: AG1 & Maui Nui

00:17:47 Human & Robot Relationship, Loneliness, Time

00:22:38 Authenticity, Robot Companion, Emotions

00:27:55 Robot & Human Relationship, Manipulation, Rights

00:32:12 Sponsors: Function & David

00:35:14 Dogs, Homer, Companion, Cancer, Death

00:40:04 Dogs, Costello, Decline, Joy, Loss

00:47:31 Closing

Disclaimer & Disclosures

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

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today.

We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not.

We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance.

Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function.

We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults.

For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Melissa Ilardo

00:02:35 Nature vs Nurture, Gene Expression, Eye Color

00:07:06 Sponsors: Joovv & Eight Sleep

00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction

00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations

00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex

00:32:52 Cultural Traditions, Free Diving & Families; Fishing

00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise

00:42:43 Sponsors: AG1 & LMNT

00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement

00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics

00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein

01:03:20 Human Evolution & Diet, Lactase, Fat

01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy

01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection

01:17:15 Sponsor: Function

01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics

01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset

01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening

01:44:36 Admixture, Genetics; Are Humans a Single Species?

01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.

I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Office Hours, Example Daily Protocol

00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol

00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine

00:07:39 Sponsor: Eight Sleep

00:09:45 Morning Focus, Fasting

00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts

00:13:45 Tool: Timing Work Bouts, Temperature Minimum

00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts

00:19:01 Sponsor: AG1

00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light

00:25:33 Dinner, Sleep Transition, Carbs, Serotonin

00:28:44 Sponsor: LMNT

00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths

00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night

00:35:06 Example Daily Routine, Work Blocks

Disclaimer & Disclosures

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

My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

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

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

Timestamps

00:00:00 Tom Segura

00:01:45 Family, Sports, Running

00:09:35 Sponsors: Maui Nui & Helix Sleep

00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room

00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation

00:27:28 Ideas & Set List, Performance

00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction

00:40:56 Jokes, Self & Amusement; Evolution & New Material

00:48:26 Sponsors: AG1 & David Protein

00:51:24 Surprise, Hidden Thoughts; Acting

00:59:02 Voice Impersonation, Kids, Strength Training, Activities

01:05:40 Repeating Jokes; State Changes, Crowds & Energy

01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind

01:27:44 Sponsor: Function

01:29:32 Crowd Work, Comedy Clubs; Original Comedy

01:38:13 Comedy & Social Context; Dark Comedy

01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope

01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance

02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy

02:10:53 “Bad Thoughts” Show, Upcoming Projects

02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University.

We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠hubermanlab.com⁠.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Timestamps

00:00:00 Karl Deisseroth; Neurology vs Psychiatry

00:01:36 Speech; Blood Test?; Seeking Help

00:04:20 Feelings, Jargon; Psychiatric Treatment

00:09:40 Sponsor: David

00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics

00:19:40 Brain-Machine Interfaces

00:20:53 Sponsor: Eight Sleep

00:23:00 ADHD Symptoms, Lifestyle, Technology

00:29:34 Psychedelics, Depression Treatment, Risks

00:35:43 Sponsor: AG1

00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment

00:40:33 Projections: A Story of Human Emotions Book, Optimism

Disclaimer & Disclosures

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

My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health.

We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health.

We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy.

The episode offers data-supported advice for healthier eating.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Levels: https://levelshealth.com/huberman

Timestamps

00:00:00 Christopher Gardner

00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose

00:11:02 Sponsors: Eight Sleep & Mateina

00:13:49 Raw Milk, Lactose Intolerance

00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease

00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS

00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products

00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency

00:50:10 Sponsors: AG1 & BetterHelp

00:53:11 Industry Funding, National Institute of Health (NIH)

00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study

01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO)

01:17:14 Transforming American Diet; Taste, Health & Environment

01:22:26 Sponsor: LMNT

01:23:43 Food Preparation, Chefs, Improve School Food

01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss

01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations

01:45:33 Protein & Storage

01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability

02:01:58 Sponsor: Levels

02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt

02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome

02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake

02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food

02:45:32 Acknowledgements

02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus.

I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hearing & Balance

00:00:55 Sponsor: AG1

00:02:55 Ears, Sound Waves, Cochlea

00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears

00:10:09 Sponsor: Eight Sleep

00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety

00:16:03 Tool: White Noise & Learning

00:19:31 White Noise, Hearing Loss & Child Development

00:22:38 Sponsor: Function

00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names

00:29:31 Balance, Ears, Vestibular System

00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise

00:37:35 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations.

We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes.

This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 James Sexton

00:02:19 Divorce & Breakups, Men vs Women, Perception; Infidelity

00:12:04 Sponsors: Wealthfront & BetterHelp

00:14:41 Contracts, Business, Marriage Celebration, Prenups

00:26:24 Nesting; Prenups, Creating Rulesets

00:33:56 Prenups & Strengthening Marriage

00:38:19 Marriage Traditions; Divorce Rates, Religion

00:44:44 First vs Second Marriages, Love & Impermanence

00:50:09 Sponsors: AG1 & Our Place

00:53:53 Contracts, Relationships & Hard Conversations

01:02:37 Marriage & Underlying Problems, Love, Successful Marriages

01:16:27 Ideals, Social Media & Advertising, Simplicity, Dogs

01:27:33 Sponsor: Function

01:29:26 Intimacy, Tool: Early Framework for Hard Discussions

01:37:06 Prenup Consultation, Legal Defaults, Reasons for Marriage

01:47:37 Alimony, Prenups & Creating Rulesets, Yours, Mine & Ours, Adultery, Pets

02:02:30 Fond Memories & Ending Relationship, Pain, Divorce

02:12:49 Social Media, Movies & Ideals, Pornography vs Real Sexual Relationships

02:22:43 Revealing Flaws, Bravery, Prenups & Expectations, Money

02:37:49 Bravery, Vulnerability, Relationship Changes, Men vs Women, Marriage

02:47:11 Relationship Sacrifices, Men & Women; Prenups, Government

02:54:45 Life Milestones, Early vs Late Marriage, Navigating Challenges

03:01:38 Courtship Period & Marital Outcomes

03:10:12 Knowing Self & Partner, Vulnerability

03:16:58 "Postnup", Rekindling or Ending Relationships, Tool: Leave a Note

03:26:41 Heartbreak & Love, Divorce; Acknowledgements

03:34:45 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people.

I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds.

Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

00:00:00 Huberman Lab Essentials; Smell & Taste

00:02:04 Tears, Biological Response & Communication

00:05:16 Sponsor: AG1

00:07:16 Smell, Innate vs Learned Response, Memory

00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect

00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning

00:16:06 Tool: Increase Sense of Smell

00:16:51 Sponsor: LMNT

00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell

00:20:11 Traumatic Brain Injury & Olfactory Dysfunction

00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint

00:24:32 Taste Modalities & Functions; Taste & Digestive System

00:30:47 Sponsor: Our Place

00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication

00:38:44 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them.

We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com.huberman

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

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Karolina Westlund

00:02:19 Students & Animal Species; Horses

00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication

00:12:42 Sponsors: Our Place & Eight Sleep

00:16:09 Dog Breeds & Domestication, Bulldogs

00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory

00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training

00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions

00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy

00:48:39 Sponsors: AG1 & Joovv

00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial

00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization

01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement

01:08:17 “Pee Mail” & Communication; Wolves, Domestication

01:11:54 Zoos, Conservation; Tigers

01:18:53 Sponsor: Function

01:20:41 Stalking; Birds, Parrots

01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Feeding & Challenge

01:31:01 Understanding & Choosing Dog for Your Lifestyle, Tool: Introducing Cats

01:34:27 Recognizing Self vs Other, Inbreeding Avoidance, Imprinting

01:40:51 Imprinting vs Attachment Bonds; Dogs, Weaning & Secure Attachment

01:48:36 Spaying & Neutering, Hormones, Tool: Neutering Alternatives

01:57:07 Humans as Animals, Tools, Cultural Learning

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

Disclaimer & Disclosures

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Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com. You can access the transcript here.

If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium.

ROKA Wind Down™: https://www.roka.com/huberman

Huberman Lab Essentials: https://go.hubermanlab.com/essentials

00:00:00 Introduction

00:00:15 The Importance of Light Management for Sleep

00:00:58 Huberman Lab Premium

00:01:33 Research Funding & Matching Donations

00:03:05 Subscription Details & Benefits

00:03:48 Protein Sources

00:05:18 Comparing Whey Protein, Bone Broth, & Collagen

00:10:08 Protein Intake Recommendations

00:14:22 Whey Protein & Skin Health

00:17:42 Conclusion

• Creatine & Water Retention
• Creatine for Brain Health
• Creatine Use in Teenagers
• Safety & Effects of Smelling Salts
• Other Stimulants: Caffeine & Nicotine
• Prescription Stimulants & Cognitive Enhancers

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In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health.

I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health.

Huberman Lab Essentials are short episodes—approximately 30 minutes—focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and full-length episodes will continue to be released every Monday.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Improve Vision

00:01:01 Eyes, Lens, Eyelashes

00:02:40 Retina, Photoreceptors & Brain

00:06:34 Eyesight & Subconscious Vision Effects

00:07:25 Sponsor: Eight Sleep

00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure

00:12:02 Tool: Reduce Nearsightedness & Outdoor Time

00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze

00:16:20 Sponsor: AG1

00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation

00:21:08 Binocular Vision, Lazy Eye, Children

00:23:57 Hallucinations & Visual System

00:25:09 Sponsor: ROKA

00:26:57 Improve & Test Vision, Tool: Snellen Chart

00:29:03 Support Vision, Tool: Vitamin A & Vegetables

00:30:23 Supplements, Lutein, Astaxanthin

00:32:52 Recap & Key Takeaways; Cardiovascular System

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My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction.

We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer.

We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Levels: https://levelshealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Ryan Soave

00:01:32 Addiction, Addictive Behaviors, Relief

00:06:10 Rehab, Detox, Physical & Emotional Stability

00:13:33 Sponsors: BetterHelp & Levels

00:16:08 Recognizing Addition; Video Games, Parents & Responsibility

00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics

00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents

00:40:03 Sponsors: AG1 & LMNT

00:43:13 Tool: 30 Days Abstinence & Addiction; Impact

00:46:10 Creating a Life Post-Addiction, Jellinek Curve

00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings

01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self

01:08:39 Emotional Weather Map, Navigating Life

01:10:16 Sponsor: Function

01:12:03 Tolerating Stress, Sailing Analogy, Discomfort

01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge

01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships

01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR)

01:38:54 Yoga Nidra & Authenticity, Breaking Patterns

01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork

01:52:53 Sponsor: Waking Up

01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness

02:02:23 Gambling, Kids & Susceptibility

02:08:58 Transmuting Energy, Running, Dopamine, Feelings

02:15:41 Cocaine, Amphetamine, Stimulant Addiction

02:18:21 Overcoming Porn Addiction, Shame

02:30:03 Struggle, “Discomfort Appetite”

02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA

02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle

02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress?

02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations

02:59:56 Helping Someone With Addiction

03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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