Huberman Lab

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

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance.

I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Build Endurance

00:00:50 Energy Sources, ATP, Oxygen

00:04:14 Neurons & Willpower, Glucose & Electrolytes

00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors

00:10:35 Sponsor: AG1

00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria

00:19:10 Sponsors: LMNT & Eight Sleep

00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries

00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol

00:32:33 High-Intensity Aerobic Endurance, Adaptations

00:35:30 Sponsor: Function

00:37:26 Brain & Body Adaptations, Heart

00:40:40 Hydration, Tool: Galpin Equation

00:42:21 Supplements, Stimulants, Magnesium Malate

00:43:11 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Dr. Mark Hyman

00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine

00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease

00:12:19 Sponsors: Joovv & Eight Sleep

00:15:06 Wholistic View of Body, Root Causes

00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods

00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise

00:36:27 Sponsors: Function & ROKA

00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach

00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12

00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition

01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods

01:09:03 Food Industrialization, Processed Foods

01:14:23 Sponsor: AG1

01:16:18 Declining American Health & Nutrition, Politics, MAHA

01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS)

01:29:25 SNAP Program & Soda, Food Industry & Lobbying

01:36:58 Big Food, Company Consolidation, Nutrition Labels

01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet

01:51:29 Cancer, Diets & Alcohol

01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization

02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC)

02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals

02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber

02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling

02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease

02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells

02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline.

I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels.

Read the episode show notes at hubermanlab.com.

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

Timestamps

00:00:00 Huberman Lab Essentials; Muscle

00:02:02 Muscle & Nervous System

00:03:24 Sponsors: Eight Sleep & LMNT

00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights?

00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy)

00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength

00:15:55 Sponsor: AG1

00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest

00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength

00:24:29 Sponsor: Function

00:26:16 Testing for Recovery, Carbon Dioxide Tolerance

00:29:20 Ice Bath Timing; NSAIDs & Exercise

00:30:34 Salt & Electrolytes; Creatine; Leucine

Disclaimer & Disclosures

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

My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Lori Gottlieb

00:02:01 Patient & First Question; Talked Out of Feelings

00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective

00:10:04 Sponsors: Helix Sleep & BetterHelp

00:12:36 Relationships, Childhood & Unfinished Business

00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy

00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks?

00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance

00:47:27 Sponsors: AG1 & David Protein

00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm

00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing

01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings

01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text

01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability

01:15:38 Sponsor: LMNT

01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions

01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation

01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency

01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward

01:46:42 Relationship Breakups, Daily World & Loss

01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison

02:01:13 Infidelity, What If vs What Is, Attention & Appreciation

02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety

02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History

02:20:30 Romantic Relationships & Teens, Social Media, Privacy

02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness

02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities

02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions

02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds

02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses

02:59:04 Young Men, Masculinity, Confusion

03:07:03 Grief, Making Sense of Loss

03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life

03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning.

I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Fat Loss

00:01:00 Calories In, Calories Out; Nervous System

00:02:57 Fat Burning, Nervous System & Adrenaline

00:06:31 Sponsor: David

00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting

00:11:25 Shivering & Fat Loss, White & Brown Fat

00:14:42 Tool: Deliberate Cold Exposure Protocol

00:16:43 Sponsor: AG1

00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted?

00:24:30 Tool: Exercise for Fat Loss; Adrenaline

00:27:18 Sponsor: LMNT

00:28:34 Caffeine, Dose, Exercise & Fat Loss

00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide

00:33:16 Berberine, Metformin, Insulin

00:34:12 Diet, Adherence, Carbohydrates & Insulin

00:35:52 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Chris Palmer

00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk

00:10:46 Sponsors: Our Place & LMNT

00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism

00:22:20 Mitochondrial Functions, Stress Response, Mental Health

00:31:09 Sponsors: AG1 & Eight Sleep

00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine

00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol

00:45:47 Nicotine; Substance Use, Metabolic Health & Disease

00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders

00:59:18 Sponsor: Function

01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS

01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding

01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar

01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism

01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting

01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction

01:46:55 Creatine & Mitochondrial Health

01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome

02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use

02:11:14 Vitamin Deficiencies, Iron Deficiency

02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders

02:24:48 Mental Illness & Root Causes

02:29:02 Vaccines, Inflammation, Mitochondria, Autism

02:39:17 Neurodevelopmental Disorder Onset & Follow-Up

02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes

02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers

02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH)

03:02:59 Future Directions, Bridging Mental & Physical Health

03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill.

I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/lmnt

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Learning Motor Skills

00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus

00:03:58 Sponsor: LMNT

00:05:15 Skills & Realistic Expectations, Super Mario Effect

00:09:34 Tube Test & Brain, Tool: Increase Repetitions

00:12:19 Importance of Errors, Framing Effect, Neuroplasticity

00:14:39 Sponsor: AG1

00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning

00:19:44 Movement Speed, Ultra-Slow Movements

00:21:49 Skill Proficiency & Errors, Tool: Metronoming

00:24:16 Sponsor: Mateina

00:25:42 Mental Rehearsal & Limits, Tool: Visualization

00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine

00:32:14 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.

Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer.

This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Staci Whitman

00:02:04 Oral Health & Oral Microbiome

00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores

00:08:45 Sponsors: Eight Sleep & BetterHelp

00:11:38 Cavities & Teeth De-/Remineralization, Fluoride

00:19:14 Cavities, Tool: Meal Frequency, Fasting

00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet

00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing

00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics

00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath

00:39:54 Sponsors: AG1 & Joovv

00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing

00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues

00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders

01:00:42 Gum Health, Flossing; Sexual Health

01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky

01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding

01:11:28 Sponsor: Function

01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer

01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma

01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening

01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome

01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues

01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities

01:59:51 Sponsor: LMNT

02:01:07 Water Fluoridation & Levels

02:04:52 Oral Health & Fertility

02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals

02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel

02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth

02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing

02:27:09 Tongue Tie, Chewing & Speech Function, Intervention

02:32:27 Red Light Therapy, Peptides & Exosomes

02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants

02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance

02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping

02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance.

I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature

00:03:03 Sponsor: AG1

00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation

00:06:42 Elevated Heat & Performance Barrier

00:08:26 Regulating Temperature, Glabrous Skin, “AVAs”

00:12:20 Sponsor: Eight Sleep

00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling

00:17:21 Endurance, Temperature & Willpower

00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature

00:24:23 Sponsor: Function

00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery

00:29:31 NSAIDs (Tylenol) & Training

00:31:56 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.

We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.

Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

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

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Stuart McMillan

00:02:27 Running, Sprinting, Event Distances

00:09:01 Sponsors: Our Place & Wealthfront

00:12:13 Natural Sprinters, Kids, Sports Specialization

00:17:00 Athletes, Identity, Race Selection

00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact

00:30:35 Visual Focus, Body Position, Running, Lifting Weights

00:36:00 Tool: Skipping & Benefits

00:42:18 Sponsors: AG1 & Helix Sleep

00:45:01 Tools: Skipping, Beginners, Jogging Incorporation

00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude

00:53:03 Concentric & Eccentric Phases, Running

00:55:32 Transitioning to Striding, Posture, Center of Mass

01:03:11 Older Adults, Eccentric Control, Tool: Skipping

01:08:00 Naming Importance & Public Health; Skipping, Plyometrics

01:12:18 Sponsor: Function

01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture

01:22:27 Expression Through Movement, Playfulness, Confidence

01:28:53 Being Yourself, Expression, Essence & Movement

01:36:39 Connecting with Movement, Building Cues, Mood Words

01:45:05 Pressure & Peace; Exercise, Movement & Age

01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries

02:00:25 White & Black Athletes, Genetics, Environment

02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension

02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment

02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization

02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching

02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation

02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training

02:52:14 Single Physical Metric & Sprinting; Pressure & Peace

02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress.

I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha.

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Immunity & Energy

00:01:34 Cortisol, Epinephrine (Adrenaline)

00:03:32 Sponsors: BetterHelp & LMNT

00:06:03 Cortisol & Epinephrine Biology

00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure

00:10:07 Daytime Stress, Learning & Cortisol

00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT

00:16:23 Sponsor: AG1

00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System

00:21:29 Brief Stressors & Immune System

00:25:12 Sponsor: Function

00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice

00:29:18 Stress & Gray Hair?

00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin

00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting

00:34:15 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 Dr. John Kruse

00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses

00:11:43 Sponsors: Eight Sleep & Joovv

00:14:26 ADHD, Interest & Careers

00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect

00:27:39 Hyperfocus, Flow States

00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule

00:41:06 Sponsor: AG1

00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep

00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing

00:52:30 Nighttime Waking Up; Cyclic Sighing

00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus

01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks

01:16:46 Sponsor: LMNT

01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk?

01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis

01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine

01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA

01:49:38 Sponsor: Mateina

01:51:04 Gut Microbiome

01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System

01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction

02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe

02:10:13 Modafinil, History & Forms, Dependence

02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse

02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy

02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health.

I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism.

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hormones & Metabolism

00:01:41 Hypothalamus, Pituitary, Thyroid

00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine

00:07:55 Sponsor: Eight Sleep

00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders

00:11:45 Growth Hormone Functions, Prescription Growth Hormone

00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting

00:16:07 Growth Hormone Release, Tool: Meditation

00:18:21 Sponsor: AG1

00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down

00:22:04 Growth Hormone Supplements, Arginine

00:24:07 Offsetting Age-Related Growth Hormone Decline

00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol

00:29:23 Sponsor: David Protein

00:30:38 Peptides, Sermorelin, Secretagogues, Risk

00:33:26 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

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

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Richard Schwartz

00:02:11 Internal Family Systems (IFS), Self & Parts

00:07:23 Sponsors: BetterHelp & David Protein

00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters

00:15:32 Frustration & Anger, Surrender & Perspective

00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts

00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors

00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self

00:46:41 Sponsors: AG1 & Wealthfront

00:49:24 IFS Therapy, Self-Exploration

00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens

01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity

01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions

01:11:18 Early Morning, Breathwork, Exiles & Healing

01:13:53 Sponsor: Function

01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion

01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship

01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self

01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors

01:39:30 Writing, Forming New Relationships with Parts, Leading with Self

01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors

01:48:37 Overworking, Fear, Mortality

01:54:35 Technology & Distraction, Exiles, Worthlessness

01:58:58 Psychiatry, Medicine, New Ideas

02:02:58 Culture & Expanding Problems, Activism & Self

02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite.

I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite.

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hunger & Appetite

00:00:56 Hunger, Hypothalamus, Cortex & Mouth

00:04:46 Sponsor: David Protein

00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing

00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite

00:13:26 Sponsor: AG1

00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals

00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes

00:22:16 Sponsor: Mateina

00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose

00:27:26 Tool: Exercise & Stable Blood Sugar

00:29:38 Metformin, Ketogenic Diet, Blood Glucose

00:31:59 Sponsor: LMNT

00:33:16 Diabetes, Urine & Blood Sugar

00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite

00:38:49 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.

Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses.

Read the episode show notes at hubermanlab.com.

Sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Roger Seheult

00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART

00:08:03 Sponsors: Joovv & Eight Sleep

00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin

00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals

00:26:38 Infrared Light, Green Spaces, Health & Mortality

00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease

00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure

00:41:01 Sponsors: AG1 & LMNT

00:43:32 Sunlight, Incidence of Influenza or COVID

00:48:41 Tools: Sunlight Exposure Duration, Winter Months

00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction

00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals

01:11:33 Sponsor: Function

01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis

01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light

01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks?

01:38:13 Masks?, Flu; Handwashing

01:42:16 Sponsor: Our Place

01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy

01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System

01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells

02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid

02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms

02:25:25 Zinc Supplementation, Copper; Exogenous Interferon

02:28:40 Eucalyptus Oil, Inhalation

02:32:22 Air, Smoking, Vaping, Nicotine Gum

02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors

02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem

02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight

03:00:43 Covid & Varied Severity, Smell Loss Recovery

03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised

03:11:46 Trust, Spirituality, Community, Faith; Forgiveness

03:19:46 Hospital Admission, Tool: Asking Questions

03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being.

I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels.

Read the show notes for this episode at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hormones

00:01:15 Testosterone & Estrogen Sources & Age, Adrenals

00:03:34 Sponsor: Eight Sleep

00:05:05 Competition, Males & Testosterone; Dopamine

00:09:27 Testosterone Decreases, Expectant Fathers, Illness

00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing

00:15:57 Sponsor: AG1

00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior 

00:19:31 Heat, Cold & Hormone Levels

00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order

00:23:26 Estrogen, Menopause, Hormone Therapy

00:25:07 Sponsor: Function

00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk

00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests

00:36:00 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention.

Read the full show notes for this episode at hubermanlab.com.

Sponsors

AG1: https://drinkag1.com/huberman

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

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

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Michael Platt

00:02:12 Humans, Old World Primates & Decision-Making; Swiss Army Knife Analogy

00:07:52 Sponsors: Our Place & Wealthfront

00:11:01 Attention Allocation, Resource Foraging

00:16:40 Social Media; Marginal Value Theorem, Distraction

00:22:22 Tool: Remove Phone from Room; Attention & Urgency

00:25:23 Tool: Self Conversation; Visual Input, Attention as a Skill

00:29:29 Warming-Up Focus, Tool: Visual Aperture & Attention

00:38:57 Sponsor: AG1

00:40:13 Control of Attention, Tool: Changing Environment

00:44:07 Attention Continuum, Professions, Measuring Business Skill with Neuroscience

00:53:06 Theory of Mind, Covert Attention, Attentional Spotlights

01:00:05 Primates, Hormone Status, Brain Size, Monogamy

01:09:31 Monkeys, Neuronal Multiplexing & Context; Equitable Relationships

01:20:05 Sponsor: BetterHelp

01:21:11 Relationships, Power Dynamics, Neuroethology

01:29:34 Humans, Females & Hormone Status; Monkeys, Social Images, Hormones

01:38:03 Humans, Attractiveness, Value-Based Decision Making

01:44:32 Altruism, Group Selection & Cooperation, Selflessness

01:49:08 Males, Testosterone, Behavior Changes

01:55:46 Sponsor: Function

01:57:34 Oxytocin, Pro-Social Behaviors, Behavioral Synchrony

02:08:13 MDMA, Oxytocin, Anxiety; Social Touch, Despair & Isolation

02:17:12 Isolation, Social Connections & Strangers, Tool: Deep Conversation Questions

02:21:17 Bridging the Divide, Tribes & Superficial Biases

02:26:58 Testosterone, Risk-Taking Behavior

02:30:52 Decision-Making, Tool: Accurate or Fast?

02:38:31 Decision-Making, Impact of Time & Fatigue

02:45:23 Advertising, Status, Celebrity, Monkeys

02:52:19 Hierarchy; Abundance & Scarcity, Money & Happiness, Loss Aversion

03:02:47 Meme Coins, Celebrity Endorsement, Social Sensitivity

03:12:22 Decisions & Urgency; Bounded & Ecological Rationality

03:18:09 Longevity Movement; Mortality & Motivation

03:24:48 Retirement?, Serial Pursuits & Pivoting

03:30:17 Apple or Samsung?, Brand Loyalty, Empathy

03:38:15 Political Affiliation, Empathy

03:46:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body.

I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health.

Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Hormones, Sexual Development

00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology

00:06:08 Sponsor: Function

00:07:56 Steroid Hormones, Sexual Characteristics

00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin

00:15:12 Masculinization of Brain, Estrogen

00:16:29 Sponsors: Our Place, BetterHelp

00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts

00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome

00:28:37 Sponsor: AG1

00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity

00:32:34 Cell Phones & Gonads

00:35:24 Beard & Hair Growth, DHT

00:38:42 Hyenas, Hormones, Androstenedione; Plants

00:43:44 Recap & Key Takeaways

Disclaimer & Disclosures

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

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.

Sponsors

AG1: https://drinkag1.com/huberman

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

Levels: https://levels.link/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

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

Timestamps

00:00:00 Pavel Tsatsouline

00:02:29 Fitness, Strength, Model Athlete

00:07:19 Tool: Essential Training Movements

00:13:46 Sponsors: Eight Sleep & Levels

00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity

00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps

00:38:38 Sponsor: AG1

00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill

00:48:27 Tool: Greasing the Groove Protocol

00:54:12 Tool: Movement & Motivation; Nervous System

01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training

01:10:25 Soviet vs American Strength Schools, Periodization, Recovery

01:20:00 Sponsors: LMNT & Joovv

01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat

01:27:15 Machines, Beginners vs Advanced?

01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload

01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”

01:40:28 Endurance, Cost of Adaptation, Heart Adaptations

01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 

01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth

01:57:31 Sponsor: Maui Nui

01:59:00 Rest Period Activities, Tool: Protecting Back

02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 

02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training

02:19:06 Seek Soreness or Pump?, Hypertrophy

02:23:05 Tool: Planning Strength & Endurance Training, Individualization

02:32:27 Training Quality, Practiced Skill

02:35:39 Non-Athletes, Strength & Endurance, Training Duration

02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume

02:48:01 Pre-Workout Stimulants

02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion

03:03:42 Train to Failure?, Recovery

03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat

03:14:57 Training for Flexibility; Training as a Practice

03:17:46 Older Adults & Strength Training, Consistency Over Intensity

03:25:08 Body-Weight vs Barbell vs Kettlebell Training

03:34:06 Kettlebell Training, Swings, Power & Endurance

03:41:55 Training Choices, Tool: Simple, Consistent Program

03:47:38 Kids & Training, General vs Specialization?

03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs

04:03:34 Breathing, Force, Strength

04:05:02 Directing Gaze While Weightlifting

04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.

I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life.

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions

00:03:01 Sponsor: Eight Sleep

00:04:39 Emotions & Childhood Development

00:06:35 Infancy, Anxiety

00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions

00:11:45 Infancy, Interoception & Exteroception

00:12:48 Sponsor: BetterHelp

00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation

00:18:04 Tool: Exteroception vs Interoception Focus?

00:23:07 Sponsor: AG1

00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration

00:31:56 Sponsor: LMNT

00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin

00:37:07 Vasopressin; Vagus Nerve & Alertness

00:41:34 Recap & Key Takeaway

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Ellen Langer

00:02:57 Mindfulness

00:06:53 Mindless, Focus; Being Mindful

00:11:03 Sponsors: BetterHelp & Helix Sleep

00:13:41 Meditation

00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect

00:25:39 Self, Mind-Body Interconnectedness

00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?

00:42:18 Sponsors: AG1 & Joovv

00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions

00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance

00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance

01:01:58 Counterclockwise Study

01:06:15 Pioneering a Field, Change, Decisions & Uncertainty

01:16:47 Sponsor: Function

01:18:35 Making Sense of Behavior, Forgiveness, Blame

01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things

01:32:50 Art, Mindfulness, Education, Awards

01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age

01:49:44 Sponsor: Our Place

01:50:56 Memory Loss, Vision; Chronic Disease, Symptom Variability

02:01:22 Deadlines, Constraints; Scientific Method & Absolutes

02:06:47 Covid Crisis, Vaccines, Uncertainty, Multiple Answers

02:12:06 Age & Decline?, Experience Levels & “Disinhibited”

02:18:18 Justice, Drama; Life-Changing Events & Perspective

02:25:45 Death, Spontaneous Cancer Remission; Will to Live

02:31:59 Mindful Hospital, Stress, Burnout, Tool: Mindful Checklist

02:36:32 Noticing, Choices

02:41:16 Coddling, Fragility, Social Media, Money

02:48:26 Tool: Playfulness

02:52:08 Nostalgia, Mindfulness; Tool: Gamifying Life; Parenthood & Work

02:59:17 Healing & Time Perception, Awareness & Neuroplasticity, Imagine Possibilities

03:07:12 Reviews & Critical Feedback, Others’ Opinions

03:12:00 Enlightenment, Flexibility, Expansiveness; Everyone Song

03:19:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. 

I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Motivation

00:01:57 Dopamine & Brain 

00:04:08 Anticipation, Craving & Dopamine

00:05:37 Sponsor: AG1

00:06:46 Food, Drugs & Dopamine Release

00:10:18 Addiction, Pleasure & Pain Balance

00:14:12 Sponsors: Eight Sleep & Mateina

00:17:14 Dopamine, Pain, Yearning

00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness

00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain

00:26:15 Sponsor: LMNT

00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)

00:30:58 Dopamine Schedule, Subjectivity

00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards

00:38:51 Recap & Key Takeaway

Disclaimer & Disclosures

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

In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

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

00:00:00 Josh Waitzkin

00:03:21 Chess, Competition & Performance

00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

00:14:41 Sponsors: Wealthfront & Our Place

00:17:43 Theory of Mind, Chess, Strategy & Mindset

00:26:39 Early Chess Training

00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

00:43:22 Sponsors: AG1 & Joovv

00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

00:57:22 Arousal, Frame Rates, Intense Moments

01:06:17 Frame Rates & Pupil Size; Firewalking, Training

01:13:12 Sponsor: Function

01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

01:43:22 Sponsor: Eight Sleep

01:44:48 Preconscious vs Postconscious

01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

01:57:05 Static vs Dynamic Mindset, High Performers

02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

02:19:20 Ego, Identity, Unbreakable Will

02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

02:40:37 Time, Future Direction, True to Self, Wounds

02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

03:00:21 Tool: MIQ; Stuck Points, Distraction

03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.

I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinkag1.com/huberman

00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition

00:02:30 Attraction & Aversion

00:03:38 Vagus Nerve, Sugar

00:06:31 Sponsor: Function

00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids

00:10:43 Dopamine, Craving, L-tyrosine

00:14:45 Serotonin, Carbohydrates

00:17:59 Sponsor: AG1

00:19:36 Tool: Omega-3s; Depression, SSRIs

00:22:36 Gut-Brain Axis, Gut Microbiome

00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution

00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability

00:32:23 Sponsor: LMNT

00:33:40 Tool: Belief Effects; Key Takeaways

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Dr. Brian Keating

00:02:07 Cosmology, Origin of Universe

00:05:41 Sponsors: LMNT & BetterHelp

00:08:33 Stars, Planets, Early Humans, Time

00:14:53 Astrology, Ophiuchus Constellation

00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

00:29:19 Humans, Time Perception, Astronomy

00:36:08 Sponsor: AG1

00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 

00:46:36 Light Refraction; Telescope, Eyeglasses

00:51:36 Earth Rotation & Sun

00:53:43 Glass, Microscope, Telescopes & Discovery

01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 

01:15:54 Giants of Astronomy 

01:20:04 Sponsors: Function & Helix Sleep

01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

01:30:20 Cosmic Microwave Background Radiation, BICEP

01:37:58 Father & Son Relationship, Science & Rewards

01:44:06 Loss, Mentor 

01:49:55 Antarctica, South Pole

01:56:49 Light & Heat Pollution, South Pole

02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 

02:08:26 Sponsor: ROKA

02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

02:15:21 Sunset, Green Flash, Color Opponency

02:23:05 Menstrual & Lunar Cycles; Moon Movement

02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

02:32:13 Navigation, Columbus

02:36:29 Adaptive Optics, Scintillation, Artificial Stars

02:48:28 Life Outside Earth?

02:57:50 Gut Microbiome; Building Planet

03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.

I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Huberman Lab Essentials; Emotions & Stress

00:02:37 What is Stress?

00:04:23 Short-Term Stress Response

00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh

00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction

00:13:30 Sponsor: Function

00:15:18 Short-Term Stress, Positive Benefits, Immune System

00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection

00:22:49 Sponsor: AG1

00:24:25 Raising Stress Threshold, Tool: Eye Dilation

00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight

00:32:22 Sponsor: Eight Sleep 

00:33:52 Melatonin, Caution

00:35:00 L-theanine, Ashwagandha

00:36:13 Recap & Key Takeaways

Disclaimer & Disclosures

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

My guest is Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

Sponsors

AG1: https://drinkag1.com/huberman

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

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

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

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

Timestamps

00:00:00 Dr. Becky Kennedy; LA Fires

00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

00:11:24 Sponsors: Wealthfront & Our Place

00:14:25 Empathy, Kids & Parents

00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

00:48:50 Sponsors: AG1 & Joovv

00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

01:15:46 Sponsors: LMNT & Eight Sleep

01:18:41 Guilt, Relationships, Tool: Naming Values Directly

01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

02:15:18 Slowing Down, Phones, Frustration, Capability

02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

02:29:25 Confidence, Board Games, Parental Modeling

02:34:04 Ultra-Performers & Pressure, Emptiness

02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

03:03:00 Tool: Using Story; Shame, Punishment

03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

03:23:21 Miss Edson, Momentum, Tool: Small First Steps

03:30:15 Tools: Parents & Starting Point

03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. 

I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:58 Somatosensory System, Pain

00:05:22 Pain vs Injury; Genes

00:07:38 Sponsor: Eight Sleep

00:09:09 Touch, Sensitivity, Pain, Inflammation

00:11:24 Phantom Limb Pain, Top-Down Modulation

00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio

00:20:36 Sponsor: AG1

00:21:49 Pain Interpretation, Adrenaline, Emotion & Love

00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation

00:32:15 Sponsor: David

00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain

00:34:29 Tools: Injury Management, Ice or Heat?

00:38:10 Platelet-Rich Plasma (PRP), Stem Cells

00:39:43 Recap & Key Takeaways

Disclaimer & Disclosures

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

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.

The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

Find show notes with articles, resources and more at hubermanlab.com.

Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Exercise, Brain Health & Performance; Protocols Book

00:04:03 Sponsors: BetterHelp & Helix Sleep

00:06:55 Brain Health, Cardiovascular & Resistance Training

00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

00:18:20 Learning & Arousal

00:23:18 Sponsors: AG1 & David

00:26:01 Exercise & Acute Learning

00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

00:53:58 Sponsor: Function

00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

01:19:54 Sponsor: Maui Nui

01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

01:25:30 Injury & Exercise, Illness

01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.

Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.

Read the full show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:50 Types of Neuroplasticity 

00:03:46 Autonomic Arousal, Sleep

00:05:06 Sponsor: AG1

00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration

00:09:39 Alertness, Morning & Work Bout

00:10:05 Dopamine & Learning; Tool: Music & Alertness

00:14:24 Sponsor: David

00:15:40 Tool: Exercise Early; Morning Work

00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)

00:19:21 Creativity: Exploring vs. Implementation

00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work

00:23:50 Sponsor: LMNT

00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates

00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR

00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts

00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning 

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.

We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.

Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.

Read the full show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Levels: https://levels.link/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Jordan Peterson

00:02:32 Sponsors: David & Levels

00:05:19 Brain, Impulses, Integration, Personalities

00:14:08 Personalities, Motivation

00:18:18 Context & Children; Religion, Motivation & Personality

00:24:08 Hypothalamus, Context, Maturation

00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization

00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction

00:41:05 Sponsors: AG1 & ROKA

00:43:58 Belief in God, Addiction

00:50:34 Pornography, Dopamine, Processed Foods

00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality

01:04:44 Power, Target, Sin

01:06:46 Sponsor: Function

01:08:33 Abraham; Call to Adventure, Success, Respect, Community

01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation

01:26:52 Dopamine & Target, Sin; Frontal Eye Fields

01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears

01:40:36 Sponsor: LMNT

01:41:51 Ultimate vs. Local Victory, Pearl of Great Price

01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals

01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise

02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room

02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth

02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast

02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order

02:35:06 Order vs. Chaos; Public Shootings, Narcissism

02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment

02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine

02:54:26 Prayer, Aim, Revelation; Thought

03:00:34 Religion, Common Themes

03:10:55 Psychoanalytical Traditions; Play

03:19:23 Play; Humor, Discourse, Alternative Media

03:27:18 Democrats, Republicans; Fear & Growth

03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture

03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 

I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

00:00:00 Huberman Lab Essentials; Learning

00:01:29 Representational Plasticity, Performance Errors

00:03:16 Neuroplasticity, Neurotransmitters

00:05:03 Sponsor: AG1

00:06:11 Visual Adaptation, Children vs. Adults

00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning

00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts

00:18:43 Sponsor: David

00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration

00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration

00:25:56 Sponsor: BetterHelp

00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm

00:30:43 Balance, Errors & Neurotransmitters

00:33:28 Tool: Enhance Neuroplasticity; Movement

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Read the full show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

00:00:00 Dr. Laurie Santos

00:02:52 Sponsors: Eight Sleep & ExpressVPN

00:06:00 Happiness, Emotion & Cognition; Emotional Contagion

00:11:18 Extrinsic vs. Intrinsic Rewards

00:14:43 Money, Comparison & Happiness

00:21:39 Tool: Increase Social Connection; Real-Time Communication

00:32:16 Sponsor: AG1

00:33:47 Technology, Information, Social Interaction

00:39:22 Loneliness, Youth, Technology

00:42:16 Cravings, Sustainable Actions, Dopamine

00:47:01 Social Connection & Predictions; Introverts & Extroverts

00:57:22 Sponsors: Function & LMNT

01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology

01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts

01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions

01:25:01 Sponsor: David 

01:26:17 Importance of Negative Emotions; Judgements about Happiness

01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures

01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”

01:47:40 Monkeys, Perspective, Planning

01:53:58 Dogs, Cats, Dingos; Pets & Happiness

02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 

02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences

02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization

02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles

02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset

02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast

02:44:33 Awe 

02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting

02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good

03:01:42 Tool: Asking for Help

03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.

I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Merch: https://go.hubermanlab.com/merch

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:03:27 Sponsor: David

00:04:43 New Neurons; Sensory Information, Brain & Customized Map

00:07:40 Recognition, Awareness of Behaviors

00:09:58 Sponsor: AG1

00:11:06 Attention & Neuroplasticity

00:15:40 Epinephrine, Acetylcholine & Nervous System Change

00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 

00:20:39 Improve Attention, Acetylcholine, Nicotine

00:23:09 Sponsor: LMNT

00:24:26 Tool: Visual Focus & Mental Focus

00:29:54 Tool: Ultradian Cycles, Anchoring Attention

00:31:00 Sleep & Neuroplasticity; NSDR, Naps

00:33:34 Recap & Key Takeaways

00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.

We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.

Read the full show notes at hubermanlab.com.

Pre-order Andrew's new book, Protocols at protocolsbook.com.

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

ExpressVPN: https://expressvpn.com/huberman

Mateína: https://drinkmateina.com/huberman

00:00:00 Dr. Bernardo Huberman

00:02:13 Sponsors: Helix Sleep & BetterHelp

00:05:08 Early School, Science Interest, Argentina; Soccer

00:12:29 Physics, Childhood Teacher, Family

00:20:48 Music; Dictatorship; Humanistic Education

00:29:09 Sponsor: AG1

00:30:40 US Graduate School

00:39:27 Counterculture, Peer Pressure; Graduation, Job Search

00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon

00:54:49 Sponsors: LMNT & ExpressVPN

00:57:33 Relativity Theory, Quantum Mechanics

01:05:53 Chaos Theory, Fractals, Butterfly Effect

01:17:21 Scientists, Positive Contributions & Flaws

01:26:19 Sponsor: Mateína

01:27:45 Enjoyment of Life, Meditation; Goal Pursuit

01:35:44 Changing Fields, Computers

01:43:24 Mentors, Students; Restlessness, Curiosity

01:47:41 Industry, Academia, Graduate Degrees

01:54:02 Podcast, Interviewing; Mistakes, Working with Others

02:05:48 Quantum Internet, Unbreakable Code

02:09:48 Physics & Neuroscience; AI

02:15:06 Analog vs. Digital Life, Thinking about Future

02:21:38 Worry, Meditation

02:24:22 Beliefs, God; Spiritual Experiences, Randomness

02:33:53 Thinking about Past; Nostalgia

02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life

02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance

02:55:57 Etiquette, Clothing

03:04:11 Retirement, Money, Travel

03:12:00 Future Plans; Joyful Life

03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.

I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

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

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 

00:01:04 Types of Sleep

00:02:57 Slow-Wave Sleep, Motor Learning

00:06:23 Sponsor: AG1

00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events

00:12:29 Lack of REM Sleep, Emotionality

00:15:02 REM Sleep, Learning & Meaning

00:18:54 Sponsor: Joovv

00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma

00:26:48 Ketamine Therapy, PCP, Trauma

00:29:52 Sponsor: Eight Sleep

00:31:23 REM Sleep as Therapy, Emotions

00:33:40 Tool: Improve Slow-Wave & REM Sleep

00:37:05 Recap & Key Takeaways

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

LMNT: https://drinklmnt.com/huberman

00:00:00 Dr. Kelly Starrett

00:02:44 Sponsors: Maui Nui & Joovv

00:05:46 Movement; Tool: Daily Floor Sitting

00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting

00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion

00:23:47 Sponsor: AG1

00:25:18 Warm-Ups & Play

00:30:51 Asymmetries & Training

00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10

00:42:41 Tool: Warming Up with Play; Breathwork

00:47:26 Sponsors: Function & Eight Sleep

00:50:35 Tool: Foam Rolling, Uses, Types & Technique

01:01:30 Injury vs. Incident, Pain

01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method

01:11:04 Posture, Neck Work

01:19:58 Sponsor: LMNT

01:21:33 Pelvic Floor, Prostate Pain

01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose

01:33:42 Mobilizing the Pelvic Floor, Urogenital Health

01:38:27 Abdominals, Rotational Power, Spinal Engine Work

01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities

01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity

01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch

02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture

02:21:06 Training for Life & Fun

02:30:20 Aging with Range of Motion & Control; Mental State & Training

02:35:38 Fascia, Myofascial Mobilization

02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort

02:45:14 Deliberate Heat & Cold, Training, Injury & Healing

02:54:35 Desire to Train, Physical Practice

02:58:54 Balanced Nutrition; Eating Behaviors & Social Media

03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule

03:14:30 Supplements

03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.  

I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.  

The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

AeroPress: https://aeropress.com/huberman 

ROKA: https://roka.com/huberman

00:00:00 Introduction to Huberman Lab Essentials

00:00:45 Understanding Circadian Rhythms

00:02:32 Optimizing Light Exposure for Better Sleep

00:04:46 Tools: Combating Jet Lag

00:05:50 Sponsor: AeroPress

00:07:15 The Science of Jet Lag & Longevity

00:10:57 Temperature Minimum: Key to Circadian Adjustment

00:16:49 Sponsor: AG1

00:19:24 Melatonin: Uses & Misconceptions

00:23:23 Sponsor: ROKA

00:24:33 Shift Work: Managing Irregular Schedules

00:26:50 Sleep Strategies for Different Age Groups

00:29:15 Conclusion & Key Takeaways

Disclaimer & Disclosures

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

In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.

We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

00:00:00 Morgan Housel

00:02:13 Sponsors: Wealthfront & BetterHelp

00:05:11 Spending Habits & Cynicism

00:08:44 Tool: Money & Future Regrets

00:16:07 Money Management Extremes; Credit & Hope

00:23:17 Money as a Tool, Happiness, Independence & Purpose

00:27:30 Sponsors: AG1 & ROKA

00:30:11 Unstructured Time; Independence, Identify & Money; Addiction

00:39:04 Longevity, Health & Money

00:47:42 Ambition, Social Media, Fame & Social Debt

00:53:37 Sponsor: Function

00:55:24 Resume Virtues vs. Eulogy Virtues

00:57:52 Compound Interest, Math vs. Behavior

01:01:42 Dopamine & Time, Marshmallow Test & Distraction

01:09:58 Motivation, Pleasure; Relationships

01:14:38 Freedom, Tool: Savings & Independence

01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly

01:24:07 Familial Wealth & Identity; Entrepreneurs

01:31:53 Life Purpose; Dogs; Social & Historical Comparison

01:39:58 Social Comparison & Geography, Angst

01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy

01:56:43 Envy & Spending Money; Wealth & Birth Rates

02:01:27 Tools: Parent Modeling; Resentment, Individual Goals

02:07:15 Purpose, Happiness & Money

02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman 

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

David: https://davidprotein.com/huberman

00:00:00 Introduction to Huberman Lab Essentials

00:00:37 Understanding Circadian Rhythms & Light

00:02:17 Impact of Red Light on Circadian Rhythms

00:03:12 Light Through Windows & Circadian Clocks

00:05:04 Seasonal Changes & Circadian Rhythms

00:07:38 Neurotransmitters & Mood Regulation

00:09:00 Sponsors: LMNT & Eight Sleep

00:11:47 Exercise & Circadian Rhythms

00:14:40 Neuroplasticity & Learning

00:20:16 Sponsor: AG1

00:21:49 Non-Sleep Deep Rest (NSDR) & Learning

00:23:43 Nootropics & Cognitive Enhancement

00:26:16 Temperature & Circadian Rhythms

00:31:25 Sponsor: David

00:32:41 Food, Neurotransmitters & Circadian Rhythms

00:35:28 Self-Experimentation & Conclusion

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.

We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

AG1: https://drinkag1.com/huberman

ExpressVPN: https://expressvpn.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Dr. Ethan Kross

00:02:45 Sponsors: ExpressVPN & Eight Sleep

00:05:38 Inner Voice & Benefits

00:10:33 Music & Emotions

00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions

00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch

00:27:16 Tool: Expressive Writing; Sensory Shifters

00:30:41 Sponsors: AG1 & Joovv

00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling

00:44:01 Decision Making, Individualization; Tool: Exercise

00:50:24 “Chatter,” Trauma, Depression, Anxiety

00:54:37 Sponsor: Function

00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media

01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting

01:13:41 Time, Chatter & Flow

01:18:01 Focusing on Present, Mental Time Travel

01:22:49 Texting, Social Media, Sharing Emotions

01:28:31 AI & Individualized Tools for Emotional Regulation

01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions

01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces

01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control

01:56:00 Emotional Regulation & Shifters, Screens

02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools

02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation

02:15:52 Tool: Stop Intrusive Voices; Anxiety

02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement

02:31:02 “Cognitive Velocity”; Resetting

02:36:43 Transition States, Tool: Goal Pursuit & WOOP

02:43:59 Attention, Emotional Flexibility; Avoidance

02:54:15 Emotional Contagion

03:00:22 Validating Emotions, Wisdom; Shift Book

03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the full show notes for this episode at hubermanlab.com. 

AG1: https://drinkag1.com/huberman

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

ROKA: https://roka.com/huberman

00:00:00 Introduction to Huberman Lab Essentials

00:00:18 Understanding Sleep & Wakefulness

00:01:11 The Role of Adenosine & Caffeine

00:03:45 Circadian Rhythms & the Importance of Light

00:04:54 Morning Light Exposure & Cortisol

00:06:27 Sponsor: AG1

00:16:14 Evening Light Exposure & Melatonin

00:18:08: Sponsor: Eight Sleep

00:19:47 Managing Light Exposure for Better Sleep

00:28:03 The Benefits of Naps & Yoga Nidra

00:29:06 Sponsor: ROKA

00:34:38 Supplements for Sleep & Wakefulness

00:38:42 Conclusion & Final Thoughts

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.

We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.

We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.

Access the full show notes for this episode at hubermanlab.com.

Pre-order Andrew's new book, Protocols: protocolsbook.com

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

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

LMNT: https://drinklmnt.com/huberman 

Joovv: https://joovv.com/huberman 

00:00:00 Dr. Terry Sejnowski  

00:02:32 Sponsors: BetterHelp & Helix Sleep  

00:05:19 Brain Structure & Function, Algorithmic Level  

00:11:49 Basal Ganglia; Learning & Value Function  

00:15:23 Value Function, Reward & Punishment  

00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI  

00:25:56 Learning & Brain Storage  

00:30:08 Traveling Waves, Sleep Spindles, Memory  

00:32:08 Sponsors: AG1 & David  

00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs  

00:42:02 Psilocybin, Brain Connectivity  

00:45:58 Tool: ‘Learning How to Learn’ Course  

00:49:36 Learning, Generational Differences, Technology, Social Media  

00:58:37 Sponsors: LMNT & Joovv  

01:01:06 Draining Experiences, AI & Social Media  

01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function  

01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria  

01:16:58 AI, Imagined Futures, Possibilities  

01:27:14 AI & Mapping Potential Options, Schizophrenia  

01:30:56 Schizophrenia, Ketamine, Depression  

01:36:15 AI, “Idea Pump,” Analyzing Research  

01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes  

01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines  

01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning  

02:12:40 Tool: Idea Generation, Mind Wandering, Learning  

02:18:18 Dreams, Unconscious, Types of Dreams  

02:22:56 Future Projects, Brain & Self-Attention  

02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  

Disclaimer & Disclosures

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

This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access the show notes for this episode at hubermanlab.com.

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman 

00:00:00 Introduction to Huberman Lab Essentials & the Nervous System  

00:02:23 Understanding Sensation & Perception  

00:04:56 Emotions & Neuromodulators  

00:07:42 Thoughts & Deliberate Actions  

00:08:22 Sponsor: AG1

00:09:54 Deliberate Processing & Neuroplasticity  

00:15:59 The Mechanisms of Neuroplasticity  

00:20:56 Sponsor: David 

00:22:13 The Importance of Sleep & Rest  

00:27:12 Understanding the Autonomic Nervous System  

00:36:49 Leveraging Ultradian Rhythms

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.

Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.

Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

00:00:00 Dr. Allan Schore

00:02:37 Sponsors: David & Eight Sleep

00:05:49 Thoughts & Unconscious Mind

00:07:36 Right vs Left Brain, Child Development, Attachment

00:13:19 Attachment Styles & Development, Emotions & Physiology

00:18:12 Intuition, Arousal, Emotional Regulation & Attachment

00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment

00:28:33 Attachment Styles, Regulation Theory; Therapy

00:34:20 Sponsor: AG1

00:35:51 “Surrender,” Therapy, Patient Synchronization

00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation

00:45:07 Mother vs Father, Child Development; Single Caretakers

00:50:51 MDMA, Right Brain; Fetal Development

00:55:58 Sponsor: Function

00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love

01:03:33 Splitting, Borderline; Therapy & Emotions

01:09:24 Tool: Right Brain, Vulnerability & Repair

01:15:32 Right vs. Left Brain, Attention

01:19:26 Right Brain Synchronization, Eye Connection, Empathy

01:25:39 Music & Dogs, Resonance

01:30:58 Right Brain & Body; Empathic Connection, Body Language

01:36:47 Tool: Text Message, Communication, Relationships

01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain

01:50:10 Defenses, Blind Spots

01:53:14 Creativity, Accessing the Right Brain, Insight

01:59:31 Paternal Leave, Parent-Child Relationships, Attachment

02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.

We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

ROKA: https://roka.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

00:00:00 Dr. Shanna Swan

00:02:58 Sponsors: LMNT, ROKA & BetterHelp

00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates

00:13:30 Phthalate Syndrome, Animal Data, Male Offspring

00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies

00:27:30 Hyenas; Phthalate Syndrome in Males

00:32:49 Sponsor: AG1

00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring

00:39:03 Anogenital Distance & Sperm Count

00:45:03 Sperm Count & Fertility

00:49:24 Sponsor: Function

00:51:11 Sperm Count Decline

00:58:19 Sperm Quality & Pesticides

01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior

01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors

01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility

01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave

01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides

01:32:58 Funding

01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials

01:40:12 Europe vs. US Chemical Safety, REACH Program

01:46:20 Tool: Pregnancy & Fetal Health

01:49:23 Plastics & Environmental Concern; Fertility

01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature

01:58:04 Other Animals & Fertility Decline, Ecosystems

02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects

02:06:02 Tool: Consumer Guides, Personal & Household Products

02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans

02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.

We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.

Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.

Read the episode show notes at hubermanlab.com.

AG1: https://drinkag1.com/huberman

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

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Bill Eddy

00:02:58 Sponsors: Maui Nui & ExpressVPN

00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns

00:10:48 Personality Disorders, Prevalence & Overlap

00:18:28 High-Conflict Personality vs. Personality Disorders, Blame

00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment

00:30:53 Sponsor: AG1

00:32:05 Relationship Stability, Tool: Vetting Potential Partners

00:38:54 Heightened Emotions, Negative Advocates, Divorce

00:47:50 Brain, Plasticity & Fear; Bullies, Polarization

00:54:51 Sponsors: Function & David

00:58:00 Emotions, Media, Politics

01:04:57 Tool: WEB Method, Identify High-Conflict Individuals

01:12:20 Body Cues, Identify High-Conflict Individuals

01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior

01:23:12 High Conflict Personalities & Occupations

01:28:18 Big Personalities: Evidence vs Assumptions

01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit

01:45:41 Exiting a High Conflict Relationship & Timing

01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”

01:52:32 High Conflict Divorce, Small Families & Parental Estrangement

01:57:01 Tool: Managing Emotions & Relationships, EAR Statements

01:59:52 Large Families & Conflict Resolution

02:04:11 Bullies & Online Social Groups

02:09:18 Personality Disorders, Causes, Culture

02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution

02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing

02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC

02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.

By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.

Read the episode show notes at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

00:00:00 Microplastics

00:02:46 Sponsors: LMNT & BetterHelp

00:05:40 Microplastics & Nanoplastics; Ingestion

00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA

00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles

00:26:57 Tool: Sea Salt

00:29:10 Sponsor: AG1

00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates

00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids

00:37:34 Measurement Tools & Advancements

00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)

00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health

00:52:17 Sponsors: Function & Eight Sleep

00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion

01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane

01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer

01:15:05 Tool: Sweating & Toxin Removal

01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry

01:25:11 Tools: Microwave Popcorn, Toothpastes

01:27:47 Developing Brain & Microplastics, ADHD, Autism

01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure

01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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