Huberman Lab

Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

(00:00:00) Introduction

(00:01:46) Why Is Fluoride in Water and Is It Harmful?

(00:26:44) Huberman Lab Premium

In the full AMA episode, we discuss:

• What Are the Effects of the Vagus Nerve on Calming the Body and the Brain?

Title Card Photo Credit: Mike Blabac

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In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.

I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.

This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.

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

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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00:00:00 Working Memory  

00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep  

00:05:00 Short- vs. Long-Term Memory  

00:09:59 Neuroplasticity  

00:15:42 Working Memory; Attention & Focus  

00:20:04 Working Memory Test  

00:25:35 Sponsor: AG1  

00:27:02 Brain & Working Memory; Dopamine  

00:36:13 Working Memory Capacity Test  

00:44:37 Increasing Dopamine & Working Memory  

00:49:26 Task Switching, Distractions  

00:54:42 Sponsor: LMNT  

00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine  

01:03:08 Tool: Deliberate Cold Exposure & Dopamine  

01:11:02 Tool: Working Memory & Binaural Beats  

01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens  

01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)  

01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.

We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.

Read the full shotes for this episode at hubermanlab.com.

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00:00:00 Dr. Peter Attia, Journal Club

00:02:56 Sponsors: LMNT & Waking Up

00:07:14 Light, Dark & Mental Health; Retina

00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses

00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light

00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise

00:31:05 Article #1, Light/Dark Exposure & Mental Health

00:32:36 Sponsor: AG1

00:38:18 Odds Ratio, Hazard Ratio

00:45:43 Night vs. Daylight Exposure, Mental Health Disorders

00:51:35 Major Depression & Light Exposure; Error Bars & Significance

01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights

01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects

01:13:54 Light Directionality, Phone, Night

01:17:21 Light Wavelengths & Sensors; Sunglasses

01:20:58 Hawthorne Effect, Reverse Causality, Genetics

01:26:26 Artificial Sweeteners, Appetite

01:31:16 Natural Light Cycles, Circadian Rhythm & Mental Health

01:39:53 Article #2, Immune System & Cancer

01:43:18 T-Cell Activation; Viruses

01:50:41 Autoimmunity; Cancer & Immune System Evasion

02:00:09 Checkpoint Inhibitors, CTLA-4

02:06:45 Anti-CTLA-4 Study Drug Ipilimumab, Melanoma

02:12:07 Patient Population, Randomization, GP100

02:18:09 Response Rate

02:22:52 Overall Survival & Response

02:28:38 Median Survival vs. Overall Survival, Drug Development

02:35:45 Gender & Dose

02:40:32 Adverse Events; Autoimmunity

02:46:42 Pancreatic Cancer; Aging & Immune System Health

02:53:57 Melanoma; Lynch Syndrome, Keytruda

02:58:43 Immunotherapy & Cancer Treatment; Melanoma Risk

03:06:26 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.

We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.

We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.

And we discuss pain medications, including the controversial use of opioids and the opioid crisis.

This episode will help people understand, manage, and control their pain as well as the pain of others.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Sean Mackey

(00:02:28) Sponsors: LMNT & Waking Up

(00:06:13) Pain, Unique Experiences, Chronic Pain

(00:13:05) Pain & the Brain

(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics

(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin

(00:27:51) Sponsor: AG1

(00:30:19) Caffeine, NSAIDs, Tylenol

(00:32:34) Pain & Touch, Gate Control Theory

(00:38:56) Pain Threshold, Gender

(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)

(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold

(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing

(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain

(01:12:38) Emotional Pain, Anger, Medication

(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets

(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain

(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain

(01:40:23) Romantic Love & Pain, Addiction

(01:48:57) Endogenous & Exogenous Opioids, Morphine

(01:53:17) Opioid Crisis, Prescribing Physicians

(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone

(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules

(02:18:12) Pain Management Therapies, Acupuncture

(02:22:19) Finding Reliable Physicians, Acupuncturist

(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity

(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing

(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine

(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback

(02:48:32) National Pain Strategy, National Pain Care Act

(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.

I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.

I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. 

I discuss how to use exercise and sauna to bolster the immune response.

This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.

Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Avoid Colds & Flu

(00:01:58) Sponsors: LMNT & Waking Up

(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth

(00:13:48) Spreading a Cold; Symptoms & Contagious Myths

(00:17:43) Flu Virus & Transmission; Flu Shots

(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness

(00:26:13) Sponsor: AG1

(00:28:44) Spreading Cold & Flu, Symptoms

(00:30:43) Immune System, Physical Barriers

(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold

(00:45:14) Innate Immune System

(00:54:15) Adaptive Immune System; Lymphatic System

(01:00:19) Tools: Enhance Innate Immune System

(01:06:19) Tool: Microbiome & Nasal Breathing

(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol

(01:16:13) Exercise When Feeling Sick?, Sleep

(01:21:39) Tool: Exercise & Preventing Sickness

(01:28:13) Exercise When Sleep Deprived?

(01:32:24) Tool: Exercise Recovery & Carbohydrates

(01:34:52) Tool: Sauna & Enhance Immune System

(01:42:20) Supplements: Vitamin C, Vitamin D

(01:50:58) Echinacea, Zinc

(01:55:08) N-acetylcysteine (NAC), Decongestants

(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.

David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.

He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.

This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.

It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.

Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) David Goggins

(00:03:39) Sponsors: LMNT & Waking Up

(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)

(00:14:59) Writing & Learning, ADHD & Focus

(00:20:35) Friction, Focus, “Conqueror’s Mindset”

(00:25:16) Early Hardships, “Haunted”

(00:30:48) Anger, Social Media; Growth & Challenges

(00:34:41) Sponsor: AG1

(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”

(00:42:39) Inspiration, Characters & Self Image

(00:46:09) Willpower & Anterior Mid-Cingulate Cortex

(00:53:23) Friction & the “Suck”, Willpower

(00:59:14) Building Willpower, Brain & “No Days Off” Mentality 

(01:09:54) Losing Weight, Challenge & Willpower

(01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence

(01:26:45) Relationships & Honest Conversations, People Pleasing

(01:34:49) Self-Reflection & Empowerment

(01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy

(01:46:32) Feeling Lost, Self-Reflection & Individual Process

(01:54:11) Challenges & Two Internal Voices, Misunderstood

(01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills

(02:07:04) Self-Reflection & Action, Distractions

(02:15:27) Inner Dialogue; Failing Properly

(02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards”

(02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

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Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.

If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.

(00:00:00) Introduction

(00:00:34) 2023 Scientific Research Contributions

(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings

(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep

(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light

(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly

(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep

(00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy

(00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage

(00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being

(00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength

(01:00:54) Content on Children's Development: Future Plans and Current Resources

(01:03:23) Conclusion & Thank You

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In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Rick Rubin

(00:02:00) Sponsors: LMNT & Waking Up

(00:06:27) Tool: Coherence Breathing, Heart Rate Variability

(00:09:32) Treading Water, Podcasts

(00:11:45) Tool: Meditation Practices

(00:15:43) Sunlight, Skin, Circadian Rhythm

(00:20:00) Headphones, Natural Living, Diet

(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists

(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines

(00:33:33) Sponsor: AG1

(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment

(00:40:43) Wrestling, Storytelling; Johnny Cash

(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation

(00:56:36) Resistance; Business & Art

(01:01:39) Source of Ideas; Internet & Information

(01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome

(01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing

(01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity

(01:25:21) Audience; Innovative Ideas

(01:29:35) Alcohol, Confidence, Psychedelics

(01:35:10) Creativity, Chaos & Organization; Shocking Experiences

(01:42:13) News & False Stories; Playing, Wonder & Childhood

(01:46:58) Ramones; Henry Rollins

(01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons”

(01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships

(02:04:29) Book Recommendations; Ancestry & Creativity

(02:07:41) Experiencing Music; Developing Albums

(02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries

(02:16:40) Podcasting & Conversation

(02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors,  Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Robert Lustig

(00:02:02) Sponsors: LMNT & Waking Up

(00:06:41) Calories, Fiber

(00:12:15) Calories, Protein & Fat, Trans Fats

(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods

(00:26:43) Fructose, Mitochondria & Metabolic Health

(00:31:54) Trans Fats; Food Industry & Language

(00:33:55) Sponsor: AG1

(00:37:04) Glucose, Insulin, Muscle

(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer

(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation

(01:00:51) Supporting the Gut Microbiome, Fasting

(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry

(01:11:51) Processed Foods & Added Sugars

(01:14:19) Sugars, High-Fructose Corn Syrup

(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health

(01:30:04) Obesity, Diabetes, “Hidden” Sugars

(01:34:57) Diet, Insulin & Sugars

(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations

(01:43:46) Meat & Metabolic Health, Eggs, Fish

(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D

(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress

(01:59:12) Food Industry, Big Pharma & Government; Statins

(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars

(02:12:58) Real Food Movement, Public School Lunches & Processed Foods

(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress

(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain

(02:34:32) Re-Engineering Ultra-Processed Food

(02:38:45) Sugar & Addiction, Caffeine

(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma

(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance

(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco

(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods

(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels

(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars

(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter

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

We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.

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(00:00:00) Introduction

(00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age?

(00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts?

(00:10:17) How Does Hypnosis Therapy Work?

(00:17:15) Psychedelics in Clinical Therapy

(00:30:23) How Has Your Podcast Changed Your Life?

(00:35:21) What Do You Feel Is the Next Big Thing in the Health Space?

(00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off?

(00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student

(00:50:17) How Can We Transform the American Education System to Be More Effective?

(00:54:06) Conclusion

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Karen Parker

(00:01:30) Sponsors: LMNT & Waking Up

(00:06:25) Autism, Frequency, Diagnosis

(00:10:41) Early Interventions; Heritability & Autistic Traits

(00:13:00) Autistic Spectrums; Studying Autism

(00:21:29) Environment, Risk Factors & In Utero Development

(00:28:01) Sponsor: AG1

(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding

(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin

(00:55:16) Oxytocin & Autism; Benefit & Risks

(01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis

(01:14:30) MDMA & Autism

(01:17:05) Vasopressin, Social Interaction; Voles & Parenthood

(01:27:07) Human Social Connection, Oxytocin Levels & Autism

(01:33:45) Primate Model of Social Impairment

(01:42:47) Preclinical Animal Models, Mouse & Primates

(01:47:11) Primates, Biomarkers & Social Connection; Vasopressin

(01:52:20) Vasopressin Levels & Autism, Children & In Utero

(02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies

(02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness

(02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies

(02:26:35) Gut Microbiome & Vasopressin; Scientific Funding

(02:34:52) Vasopressin Pathways, Social Behavior, Autism

(02:43:00) Vaccine Theory & Autism; Immunology

(02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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(00:00:00) Robert Greene

(00:02:15) Sponsors: LMNT & Waking Up

(00:05:56) Mastery (The Book), Purpose

(00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement

(00:18:00) Early Interests, Delight & Discovery

(00:22:50) Love vs. Hate Experiences & Learning

(00:28:25) Self-Awareness, Frustration, Excitation

(00:30:51) Sponsor: AG1

(00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time

(00:43:57) Power & Relationships; Purpose & Mastery

(00:55:51) Seduction, Vulnerability, Childhood

(01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection

(01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice

(01:29:45) Outrage, Control, “Art of Ignore”

(01:33:50) Masculinity & Femininity

(01:42:16) Picking Role Models; Purpose & Mentor Relationship

(01:51:07) “Alive” Thinking; Anxiety & Creativity

(01:58:55) Convergent Interests & Romantic Relationships

(02:07:19) Self-Awareness, Core Values & Romantic Relationships

(02:15:27) Non-Verbal Communication & Relationships

(02:24:58) Eyes, Voice, Intuition & Seduction

(02:28:38) Virtual World, Social Skills, Non-Verbal Communication

(02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance

(02:41:43) Human Brain, Plasticity

(02:45:18) Stroke & Near-Death Experiences, Self, Time

(02:55:49) Appreciation & Near-Death Experience, Urgency

(03:01:36) “Death Ground” & Urgency

(03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

(00:00:00) Introduction

(00:01:46) Does Cold Weather Make You Sick?

(00:21:58) Huberman Lab Premium

In the full AMA episode, we discuss:

• Wim Hof Breathing and Sickness

• Association of oral breathing with dental malocclusions and general health in children

Title Card Photo Credit: Mike Blabac

Disclaimer

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In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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(00:00:00) Dr. Adam Grant

(00:01:53) Sponsors: LMNT & Waking Up

(00:05:56) Procrastination & Emotion; Curiosity

(00:14:06) Creativity & Procrastination; Motivation

(00:20:48) Intrinsic Motivation & Curiosity

(00:27:59) Tool: Tasks & Sense of Purpose

(00:29:34) Sponsor: AG1

(00:32:34) Extrinsic Rewards, Choice; Social Media

(00:42:24) Tool: “Quiet Time” Protocol, Chronotypes

(00:49:20) Tool: Creativity: Mornings, Movement, Stillness

(00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice

(01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs

(01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation

(01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference

(01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals

(01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas

(01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait

(01:45:36) Helping Others, Synthesizing Information

(01:50:24) Modes of Thinking, Blind Spots & Assumptions

(01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media

(02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence

(02:12:49) Realizing Potential: Motivation, Opportunity & Process

(02:21:53) Skills to Realize Potential, Perfectionism

(02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget”

(02:31:56) Future Projects, Complex Issues & Challenging Ideas

(02:40:10) Artistic Hobbies, Magicians

(02:45:55) Science Communication, Interest & Self-Relevance

(02:52:16) Languishing, Descriptive Language & Emotions

(03:00:09) Tool: Nurture Potential in Children, “Coach Effect”

(03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

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(00:00:00) Journaling Protocol for Mental & Physical Health

(00:03:022) Sponsors: LMNT & Waking Up

(00:07:16) Journaling & Confronting Traumatic Events

(00:11:25) Tool: Expressive Writing

(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling

(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition

(00:24:38) Low Expressors vs. High Expressors

(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing

(00:35:02) Tool: Writing Session Tips

(00:38:20) Sponsor: AG1

(00:41:02) Positive Mental & Physical Benefits

(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection 

(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures

(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling

(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma

(01:15:32) Honesty, Brain Activity & Narratives

(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty

(01:26:41) Expressive Writing Protocol & Benefits

(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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

We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.

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(00:00:00) Introduction

(00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti?

(00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices

(00:12:46) Understanding and Fostering Sudden Inspiration in the Brain

(00:16:36) How Can Canadians Fight the Season Depression?

(00:22:45) How Do You Increase Neuroplasticity After 30?

(00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home?

(00:33:02) What Does Your Morning Meditation Consist Of?

(00:38:05) Conclusion

Title Card Photo Credit: Mike Blabac

Disclaimer

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In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

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(00:00:00) Dr. Natalie Crawford

(00:01:52) Sponsors: LMNT & Waking Up

(00:04:59) Female Puberty & Growth Characteristics, Height

(00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF)

(00:17:31) Endocrine Disruptors, Fetal Development

(00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers

(00:25:13) Breast Milk vs. Formula & Fertility

(00:26:04) Menstruation Cycle & Hormones, Timing

(00:33:47) Sponsor: AG1

(00:35:59) Estrogen, Progesterone & Menstrual Cycle

(00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility

(00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes

(00:46:11) Period & Pregnancy, Conception Window

(00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz

(00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF

(00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol 

(01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility

(01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS)

(01:19:39) Blood Clotting & Birth Control Pill; Health Screening 

(01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound

(01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening

(01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality

(01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates

(01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy

(01:55:01) Hormones, Egg Freezing & IVF

(02:00:42) Three-Parent IVF, Mitochondrial DNA

(02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent

(02:14:29) Autism, Developmental Disorders, IVF Babies, Age 

(02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat

(02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage

(02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10

(02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin

(02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation

(02:57:56) INVOcell

(03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation

(03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking

(03:15:10) Menopause

(03:19:47) Hormone Replacement Therapy & Menopause

(03:22:25) Early-signs of Menopause

(03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Michael Eisenberg

(00:02:05) Sponsors: LMNT & Waking Up

(00:04:20) Sperm Quality, Geographic & Environmental Factors 

(00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat

(00:19:26) Testosterone, Age, Obesity

(00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG

(00:35:56) Sponsor: AG1

(00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol

(00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis

(00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone

(00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone

(00:55:39) Exogenous Testosterone Therapy & Cancer

(00:59:57) Sexual & Urinary Health, Nighttime Urination

(01:03:12) Sleep & Semen Quality; Overall Health

(01:09:19) Tool: Sperm Analysis & Overall Health; Sperm Banking

(01:13:21) Paternal Age & Puberty Trends; Older Fathers & Child Health Risk

(01:26:42) Tool: Prostate Health, Urination; Tadalafil (Cialis)

(01:33:02) Urinary Tract Infections (UTIs); Erectile Dysfunction Causes

(01:38:21) Blood Flow & Erectile Dysfunction, Medication; Cardiovascular Health

(01:44:30) Mechanical Erectile Dysfunction Treatments; Peptides; Delayed Ejaculation

(01:52:36) Pelvic Floor Health, Urology & Physical Therapy; Split-Stream Urination

(01:59:03) Penile Length & Trends; Dihydrotestosterone (DHT), Puberty

(02:09:01) Hair Loss, Dutasteride, Finasteride & Sexual Health; Post-Finasteride Syndrome

(02:16:11) Clomiphene, Testosterone & Estrogen Signaling

(02:19:31) Follicle-Stimulating Hormone (FSH) Therapy; Prolactin, Estrogen

(02:24:15) Varicocele; Peyronie’s Disease

(02:27:26) Testis & Cancer Risk; Insurance, Blood Profiles & Semen Analysis

(02:35:03) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

Disclaimer

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Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

If you're an existing Premium member, you can login to access the full episode.

If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.

(00:00:00) Introduction

(00:01:46) Resveratrol and Longevity Supplements

(00:26:49) Huberman Lab Premium

In the full AMA episode, we discuss:

• What Is Working Memory and How to Improve It

Title Card Photo Credit: Mike Blabac

Disclaimer

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

In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Mood & Mental Health Toolkit

(00:03:27) Sponsors: LMNT & Waking Up

(00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health

(00:13:58) Pillar #1: Sleep & Sleep Routine

(00:18:00) Pillar #2: Light, Sunlight

(00:24:38) Tool: Nighttime Environment & Darkness

(00:28:33) Pillar #3: Movement; Pillar #4: Nutrition

(00:31:30) Sponsor: AG1

(00:34:51) Pillar #5: Social Connection

(00:40:00) Pillar #6: Stress Control; Physiological Sigh

(00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure

(00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion

(00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity

(01:07:26) Tool: Emotional Granularity

(01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh

(01:23:49) Tool: Unconscious Mind

(01:26:54) Tool: Self-Concept, Self-Narrative Exercise

(01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States

(01:42:52) Tool: Journaling; Generative Drive

(01:52:43) Tool: Processing Trauma

(02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Mark Zuckerberg & Dr. Priscilla Chan

(00:02:31) Sponsors: LMNT & Waking Up

(00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research

(00:08:51) Innovation & Discovery, Science & Engineering

(00:12:53) Funding, Building Tools & Imaging

(00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells

(00:21:59) Single Cell Methods & Disease; CELLxGENE Tool 

(00:26:30) Sponsor: AG1

(00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration

(00:35:14) Large Language Models (LLMs), In Silico Experiments

(00:42:11) CZI Biohubs, Chicago, New York

(00:50:52) Universities & Biohubs; Therapeutics & Rare Diseases

(00:57:23) Optimism; Children & Families

(01:07:25) Technology & Health, Positive & Negative Interactions

(01:13:17) Algorithms, Clickbait News, Individual Experience

(01:19:17) Parental Controls, Meta Social Media Tools & Tailoring Experience

(01:24:51) Time, Usage & Technology, Parental Tools

(01:28:55) Virtual Reality (VR), Mixed Reality Experiences & Smart Glasses

(01:36:09) Physical Exercise & Virtual Product Development

(01:44:19) Virtual Futures for Creativity & Social Interactions

(01:49:31) Ray-Ban Meta Smart Glasses: Potential, Privacy & Risks

(02:00:20) Visual System & Smart Glasses, Augmented Reality

(02:06:42) AI Assistants & Creators, Identity Protection

(02:13:26) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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(00:00:00) Dr. Lisa Feldman Barrett

(00:03:18) Sponsors: LMNT & Waking Up

(00:05:46) Core Components of Emotions

(00:10:42) Facial Movement & Interpretation, Emotion

(00:19:33) Facial Expressions & Emotion, Individualization

(00:31:03) Emotion Categories, Culture & Child Development

(00:37:10) Sponsor: AG1

(00:37:50) Legal System, ‘Universal’ Emotions & Caution

(00:41:07) Language Descriptions, Differences & Emotion

(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System

(00:53:40) Brain, Uncertainty & Categories

(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”

(01:14:45) Emotional Granularity, Library Analogy

(01:19:40) Brain & Compression, Planning

(01:29:04) Labels & Generalization

(01:34:29) Movement, Sensation, Prediction & Learning

(01:42:44) Feelings of Discomfort & Action

(01:50:32) Tool: Feelings of Uncertainty, Emotion, “Affect”

(02:01:18) Tool: Experience Dimensions & Attention; Individualization

(02:08:36) Affect, Allostasis & Body Budget Analogy

(02:15:41) Depression, “Emotional Flu”

(02:20:20) Tool: Positively Shift Affect; Alcohol & Drugs; SSRIs

(02:27:40) Relationships: Savings or Taxes, Kindness

(02:36:50) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

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(00:00:00) Tenacity & Willpower

(00:01:36) Sponsors: LMNT & Waking Up

(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 

(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy 

(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 

(00:28:31) Sponsor: AG1

(00:28:58) Willpower as a Limited Resource (Theory)

(00:35:36) Willpower & Glucose, Brain Energetics

(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges

(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers

(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication 

(01:14:54) Allostasis, Anterior Midcingulate Cortex Function

(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity

(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise

(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower

(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live

(01:57:23) Tool: Rewards & Improving Tenacity/Willpower

(02:01:07) Tenacity & Willpower Recap

(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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(00:00:00) Chris Voss

(00:02:34) Sponsors: LMNT & Waking Up

(00:04:59) Negotiation Mindset, Playfulness

(00:11:41) Calm Voice, Emotional Shift, Music

(00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing

(00:28:38) Generosity

(00:33:06) Sponsor: AG1

(00:33:44) Hostile Negotiations, Internal Collaboration

(00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”

(00:48:15) Urgency, Cons, Asking Questions

(00:54:46) Negotiations, Fair Questions, Exhausting Adversaries

(01:02:18) “Vision Drives Decision”, Human Nature & Investigation

(01:07:47) Lying & Body, “Gut Sense”

(01:15:42) Face-to-Face Negotiation, “738” & Affective Cues 

(01:20:39) Online/Text Communication; “Straight Shooters”

(01:26:47) Break-ups (Romantic & Professional), Firing, Resilience

(01:32:16) Ego Depletion, Negotiation Outcomes

(01:37:35) Readiness & “Small Space Practice”, Labeling

(01:45:17) Venting, Emotions & Listening; Meditation & Spirituality

(01:51:41) Physical Fitness, Self-Care

(01:57:01) Long Negotiations & Recharging

(02:02:40) Hostages, Humanization & Names

(02:08:50) Tactical Empathy, Compassion

(02:15:27) Tool: Mirroring Technique

(02:22:20) Tool: Proactive Listening

(02:29:48) Family Members & Negotiations

(02:35:21) Self Restoration, Humor 

(02:39:01) Fireside, Communication Courses; Rapport; Writing Projects

(02:47:45) “Sounds Like…” Perspective

(02:50:54) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium.

(00:00:00) Introduction

(00:01:46) Is There a Way to Get Better at Task Switching?

(00:32:17) Huberman Lab Premium

In the full AMA episode, we discuss:

• What Can I Do in Order to Avoid Getting Brain Fog?

Title Card Photo Credit: Mike Blabac

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This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.

For show notes and additional resources, please visit hubermanlab.com.

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(00:00:00) Self Care

(00:02:37) Sponsors: BetterHelp & Waking Up

(00:05:34) What is Self-Care?, Foundation, Self-Understanding

(00:13:18) Life Narratives

(00:15:24) Journaling, Self-Inquiry & Therapy

(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks

(00:28:20) Self-Inquiry; Grief & Death

(00:33:23) Sponsor: AG1

(00:34:39) Self-Harm, Hopelessness & Therapy

(00:37:27) Apprehension of Unconscious Mind Exploration

(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive

(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy

(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Givens”

(01:10:48) Conscious Mind Exploration; Self Curiosity, Busyness

(01:19:20) Exploring Defense Mechanisms, Character Structure

(01:24:54) Self & Character Structure, “Tending the Garden”

(01:32:45) Function of Self Cupboards

(01:35:50) Self-Awareness Exploration, Mirror Meditation

(01:38:34) Defense Mechanisms in Action & Self-Inquiry, Patterns

(01:47:15) Salience Exploration, Grounding Meditation

(01:52:37) Behavior & Self-Reflection; Phantom Driver Analogy

(02:00:14) Self & Strivings; Empowerment & Humility

(02:09:07) Challenges in Certain Life Domains

(02:17:49) Friendships & Support, Social Media

(02:23:50) Anger & Self-Care

(02:34:18) Self-Care & Challenges

(02:38:43) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Vivek Murthy

(00:02:10) Sponsors: LMNT & Waking Up

(00:04:35) Surgeon General Roles

(00:07:44) Illness Framework, Enhancing Wellbeing

(00:12:42) Priorities as Surgeon General

(00:19:50) Public Health Message Distribution

(00:28:24) Diagnosis vs. Optimizing Health

(00:33:24) Sponsor: AG1

(00:34:01) Food Additives, Highly Processed Foods, Food Availability

(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods

(00:49:53) Retribution, Integrity & Public Trust

(00:54:41) Company Opposition

(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust

(01:07:01) Masks, Humility; Building Public Trust

(01:10:45) Rebuilding Relationship to Public, Vaccines

(01:17:41) Community Core & Diversity; Federal Funding

(01:24:55) Big Pharma, “Pill for Every Problem” Society 

(01:31:48) Interdisciplinary Medical Teams, Individualized & Value-Based Medical Models

(01:38:44) Insurance Barriers, Mental Health Care, Drug Prices

(01:44:40) Isolation Crisis, Social Disconnection, Health Risks 

(01:49:15) Community Organizations & Modern Life, Social Media

(01:56:36) Youth & Social Media, Parents, Policy Change

(02:06:45) Real Life vs. Social Media, Kids & Playtime

(02:11:56) Social Media Advice for Parents

(02:20:43) Society & Disconnection, Human Connection & Service

(02:31:20) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.  

For the full show notes, visit hubermanlab.com.

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Waking Up: https://wakingup.com/huberman

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(00:00:00) Build Healthy Relationships

(00:02:04) Sponsors: BetterHelp & Waking Up

(00:05:01) Healthiest Self in Relationships

(00:10:51) Structure & Function of Self

(00:15:44) Relationships, Levels of Emergence

(00:22:48) Generative Drive in Relationships

(00:35:00) Sponsor: AG1

(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive

(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds

(00:53:05) Generative Drive Expression, Libido, Giving & Taking

(01:04:29) Sponsor: Eight Sleep

(01:05:50) Generative Drive in Partnerships

(01:11:16) Libido, Avoidance & Working through Barriers

(01:18:02) Repeating Bad Relationship Patterns, Repetition Compulsion

(01:29:23) Narcissism, Dependence, Attachment Insecurity

(01:34:10) Abusive Relationships, Demoralization

(01:39:37) Oppressors, Darkness, Hope & Change

(01:48:08) Work Relationships, Oppression & Accountability

(01:53:53) Jealousy vs. Envy, Narcissism

(01:59:13) Power Dynamics in Relationships

(02:05:54) Giving vs. Taking in Relationships

(02:09:39) Transactions & Relationships; Family & Generative Drive; Flexibility

(02:19:47) Relationships & Kindergarten

(02:23:04) Anxiety in Relationships, Communication

(02:31:32) The “Magic Bridge of the Us”

(02:37:09) Mentalization, Getting into Another’s Mindset; Navigating Conflict

(02:46:51) Healthy Boundaries

(02:52:08) Self-Awareness, Mentalization

(02:55:28) “Broken Compass” & Self Inquiry, “Map” Analogy

(03:02:25) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

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(00:00:00) Music & Your Brain

(00:03:32) The Brain Body Contract

(00:03:49) Sponsors: LMNT & Waking Up

(00:07:09) Music & Emotions; Brain & Body Interpretation

(00:13:03) Music & Intent; Babies, Music & Movement

(00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate

(00:29:16) Sponsor: AG1

(00:30:50) Music, Brain & Predictions

(00:38:07) Music & Brain: Novelty, Arousal, Memories

(00:44:22) Tool: Movement; Motivation & Faster Music

(00:50:49) Tool: Cognitive Work & Binaural Beats

(00:54:11) Silence or Music for Studying?, White Noise, Binaural Beats

(00:58:47) Tool: Retain Information & Internal Dialogue

(01:00:53) Tool: Focus, Work Breaks & Music

(01:04:11) Physical Exercise, Performance & Music

(01:08:43) Music & Shifting Mood

(01:14:41) “Happy” vs. “Sad” Music, “One-Hit Wonders” & Artificial Intelligence

(01:19:30) “Bass Face”; Music, Movement & Facial Expressions

(01:22:46) Tools: Shift to Happy Mood with Music; Sad Mood Catharsis

(01:27:30) Tool: Music & Reducing Anxiety, “Weightless”

(01:31:16) Playing Instruments, Singing & Brain Connectivity

(01:39:58) Music & the Brain

(01:42:14) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter

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This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

AG1: https://drinkag1.com/huberman

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Waking Up: https://wakingup.com/huberman

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Momentous: https://livemomentous.com/huberman

(00:00:00) Improve Mental Health

(00:02:19) Sponsors: BetterHelp & Waking Up App

(00:05:26) Structure & Function of Healthy Self 

(00:16:25) Agency & Gratitude

(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive

(00:30:00) Physical & Mental Health Similarities, Verb States

(00:37:05) Sponsor: AG1

(00:38:32) Lack of Motivation, Drives

(00:43:06) Video Games/Social Media & Distraction, Generative Drive

(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels

(00:59:10) Sponsor: Eight Sleep

(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency

(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character

(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awareness

(01:19:24) Defense Mechanisms & “Acting Out”

(01:26:43) Salience, Intrusive Thoughts

(01:31:24) Self-Reflection, Behaviors & Strivings; Roadmap Forward

(01:38:25) Internal Narratives, Childhood

(01:44:44) Internal Narratives: Self-Scrutiny & Overcoming; Trauma

(01:55:18) Time Required for Change, Understanding Intrusive Thoughts

(02:03:13) Self-Reflection on Internal Drives; Envy

(02:09:56) Generative Drive; Strong Aggressive Drive & Envy

(02:21:50) High Aggressive Drive & Social Relationships, Narcissism

(02:28:43) Narcissism, Destruction, Envy

(02:37:18) Narcissism & Childhood, Change

(02:41:26) Engaging with Narcissists, Disengagement

(02:44:47) Demoralization, Learned Helplessness

(02:49:34) Self-Inventory of Drives, Optimization

(02:56:09) Social Media & Salience, Generative Drive

(03:03:21) Rational Aspiration

(03:13:16) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."

We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.

First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.

Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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(00:00:00) Dr. Peter Attia, Journal Club

(00:03:43) Sponsors: LMNT & Waking Up

(00:06:11) Dreams

(00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose

(00:19:47) Type 2 Diabetes & Causes, Insulin Resistance

(00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study

(00:36:37) Sponsor: AG1

(00:37:15) TAME Trial; Demographics, Twin Cohort

(00:44:27) Metformin & Mortality Rate

(00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power

(01:02:23) Hazard Ratios, Censoring

(01:09:00) Metformin Advantage?, Variables, Interventions Testing Program

(01:16:02) Berberine, Acarbose, SGLT2 Inhibitors

(01:23:48) Blood Glucose & Energy Balance; Caloric Restriction, Aging Biomarkers

(01:32:22) Tool: Reading Journal Articles, 4 Questions, Supplemental Information

(01:38:10) Article #2, Belief Effects vs. Placebo Effect

(01:45:22) Nicotine Effects

(01:51:07) Nicotine Doses & Belief Effects, fMRI Scan

(02:00:07) Biological Effects, Dose-Dependent Response & Belief Effects

(02:05:14) Biology & Beliefs, Significance, Dopamine Response, Non-Smokers

(02:10:57) Dose-Dependence & Beliefs, Side Effects, Nocebo Effect

(02:19:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

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This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.

For the full show notes, including articles, books, and other resources, visit hubermanlab.com.

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Paul Conti

(00:03:46) Sponsors: BetterHelp & Waking Up App

(00:06:55) What is a Healthy Self?

(00:10:41) Agency & Gratitude; Empowerment & Humility 

(00:16:13) Physical Health & Mental Health Parallels

(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”

(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self 

(00:31:27) Predispositions & Character Structure

(00:36:01) Sponsor: AG1

(00:37:27) Character Structure & Action States; Physical Health Parallels

(00:46:20) Anxiety; Understanding Excessive Anxiety

(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism

(00:59:44) Changing Beliefs & Internal Narratives

(01:06:04) Individuality & Addressing Mental Health Challenges

(01:11:21) Mental Health Goals & Growth

(01:17:32) Function of Self

(01:23:00) Defense Mechanisms: Projection, Displacement

(01:30:14) Projection, Displacement, Projective Identification

(01:34:50) Humor, Sarcasm, Cynicism

(01:40:41) Attention & Salience; Negative Internal Dialogue 

(01:45:02) Repetition Compulsion & Defense Mechanism, Trauma

(01:58:55) Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards”

(02:04:57) Pillars of the Mind, Agency & Gratitude, Happiness

(02:13:53) Generative Drive, Aggressive & Pleasure Drives

(02:21:33) Peace, Contentment & Delight, Generative Drive; Amplification

(02:24:18) Generative Drive, Amplification & Overcoming

(02:33:00) Over-Thinking, Procrastination, Choices

(02:42:20) Aggressive, Pleasure & Generative Drives, Envy

(02:49:46) Envy, Destruction, Mass Shootings

(02:55:38) Demoralization, Isolation, Low Aggressive Drive

(03:02:50) Demoralization, Affiliate Defense 

(03:09:32) Strong Aggressive Drive, Competition, Generative Drive Reframing 

(03:20:02) Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards”

(03:26:06) Current Mental Health Care & Medications

(03:35:33) Role of Medicine in Exploration

(03:40:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

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Timestamps

(00:00:00) Marc Andreessen

(00:03:21) Sponsors: LMNT & Waking Up

(00:06:05) Personality Traits of an Innovator

(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think 

(00:18:48) Testing for Innovators, Silicon Valley

(00:23:18) Unpredictability, Pre-Planning, Pivot

(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison

(00:32:53) Sponsor: AG1

(00:33:49) Innovators & Personal Relationships

(00:39:24) Risk Taking, Innovators, “Martyrs to Civilizational Progress”

(00:46:16) Cancel Culture, Public vs. Elite

(00:53:08) Elites & Institutions, Trust

(00:57:38) Sponsor: InsideTracker

(00:58:44) Social Media, Shifts in Public vs. Elite 

(01:05:45) Reform & Institutions, Universities vs. Business

(00:14:14) Traditional Systems, Lysenkoism, Gen X

(01:20:56) Alternative University; Great Awakenings; Survivorship Bias 

(01:27:25) History of Computers, Neural Network, Artificial Intelligence (AI)

(01:35:50) Apple vs. Google, Input Data Set, ChatGPT

(01:42:08) Deep Fakes, Registries, Public-Key Cryptography; Quantum Internet

(01:46:46) AI Positive Benefits, Medicine, Man & Machine Partnership

(01:52:18) AI as Best-Self Coach; AI Modalities

(01:59:19) Gene Editing, Precautionary Principle, Nuclear Power

(02:05:38) Project Independence, Nuclear Power, Environmentalism

(02:12:40) Concerns about AI

(02:18:00) Future of AI, Government Policy, Europe, US & China

(02:23:47) China Businesses, Politics; Gene Editing 

(02:28:38) Marketing, Moral Panic & New Technology; Politics, Podcasts & AI

(02:39:03) Innovator Development, Courage, Support 

(02:46:36) Small Groups vs. Large Organization, Agility; “Wild Ducks”

(02:54:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 

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Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

(00:00:00) Introduction

(00:01:42) Scientifically-Supported Benefits of Nature

(00:24:12) Huberman Lab Premium

In the full AMA episode, we discuss:

• New Research for Those With Sudden Hearing Loss
• Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization

Title Card Photo Credit: Mike Blabac

Disclaimer

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

In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://drinkag1.com/huberman

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Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Goal Setting Toolkit

(00:02:26) Sponsors: LMNT & Waking Up

(00:04:43) Biology of Goal Setting & Pursuit

(00:08:50) Tool 1: Choose a Priority Goal

(00:12:04) Tool 2: Pursue Lofty Goals

(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing

(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”

(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule

(00:31:35) Intrinsic Motivation & Goal Achievement 

(00:33:22) Sponsor: AG1

(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle

(00:37:35) Tool 7: Quantifiable Goals; Book Writing

(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking

(00:50:38) Sponsor: InsideTracker

(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort

(01:05:50) Tool 10: Distance from Phone

(01:08:31) Tool 11: Random, Intermittent Reinforcement; Cognitive Rewards

(01:17:11) Tool 12: “Middle Problem”; Time Chunking

(01:23:16) Tool 13: Circadian Rhythm & Attention

(01:30:09) Tool 14: Protocol Flexibility, Subjective Feelings

(01:32:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media 

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In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development. 

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

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Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) David Linden

(00:04:15) Sponsors: LMNT & Waking Up

(00:07:54) Sensory Touch & Genitals, Krause Corpuscles

(00:16:46) Sexual Experiences & Sensation

(00:19:14) Human Individuality & Variation; Senses & Odor Detection

(00:29:32) Sponsor: AG1

(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation

(00:40:28) Auditory Variability, Perfect Pitch

(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits

(00:49:36) Heritability, Environment, Personality; Twin Studies

(01:01:19) Development, Chance; Transgenerational Epigenetic Inheritance

(01:07:37) Single Generation Epigenetic Inheritance & Stress; Autism

(01:15:52) Sleep Paralysis; Cerebellum, Prediction

(01:23:47) Nature vs. Nature, Experience; Linden Hypothesis

(01:30:37) Mind-Body Interaction; Chemical Signals

(01:39:10) Inflammation & Depression

(01:43:35) Neuroplasticity, Inflammation & Mental Disorders; Microglial Cells, Exercise 

(01:52:15) Fads & Science

(01:55:16) Mind-Body Communication; Cancer 

(02:03:28) Mind-Body, Mediation, Breathwork

(02:07:30) Atrial Fibrillation, Synovial Sarcoma, Heart 

(02:14:22) Gratitude & Anger; Chemotherapy, Curiosity & Time Perception

(02:19:58) Death, Brain & Future Prediction, Religion & Afterlife

(02:24:15) Life Advice; Time Perception & Gratitude

(02:34:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health. 

Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Rena Malik

(00:04:21) Sponsors: LMNT & Waking Up

(00:07:45) Pelvic Floor: Urination & Sexual Function

(00:14:13) What is a Healthy Pelvic Floor?

(00:19:44) Kegels, Benefits & Risks, Urinary Incontinence

(00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor

(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves

(00:35:31) Sponsor: AG1

(00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy

(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty

(00:43:13) Desire & Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil) 

(00:52:20) L-Citrulline, Supplements

(00:54:09) Erectile Dysfunction & Cialis; Prostate Health; Females 

(00:58:58) Erectile Dysfunction in Young Men

(01:01:37) Pornography, Masturbation & Ejaculation; Healthy Sexual Behavior 

(01:08:22) Arousal Habituation, Masturbation, Addiction

(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect

(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women & Low Libido Medications

(01:22:25) Libido & Individuality

(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors & Douching

(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome

(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot

(01:42:31) Erection & Orgasm, Pelvic Floor Muscles

(01:46:32) Dopamine-Enhancing Medication & Arousal Arc

(01:51:18) Menstrual Cycle & Libido

(01:52:49) Vaginal Penetration, Variation & Communication 

(01:55:24) Sexual Interaction Communication, Sex Therapists

(01:58:45) Urinary Tract Infections (UTIs) in Male & Females; Prevention, Vaginal Estrogen

(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose & UTIs

(02:11:33) Testosterone, Post-Menopausal Women & Libido

(02:14:56) Kidney Stones: Prevention & Treatment

(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)

(02:26:52) Anti-Depressants, SSRIs & Low Libido

(02:29:32) Prostate Health, Cialis, Urination Difficulty

(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction

(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants

(02:44:14) Libido, Behavioral Interventions, Supplements

(02:49:15) Supplements for Libido

(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Ketamine

(00:02:46) Sponsors: LMNT & Waking Up

(00:05:13) Ketamine & PCP; Clinical & Recreational Use

(00:09:00) Depression & Current Treatments

(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness” 

(00:22:11) Ketamine & Clinical Uses; Depression & Suicidality 

(00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability 

(00:33:40) Sponsor: AG1 (Athletic Greens)

(00:34:29) NMDA Receptor & Neuroplasticity

(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine

(00:48:26) How Ketamine Functions in Brain; Acute & Long-Term Effects

(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) & Ketamine Therapy

(01:03:40) Ketamine & Opioid Pathway 

(01:10:00) Divergent Mechanisms of Immediate & Long-Term Effects

(01:15:45) Habenula, Pro-Depressive Behaviors & Ketamine Therapy

(01:20:36) Ketamine & Context-Dependent Strategy; Reward Pathway

(01:22:45) Dissociative States

(01:26:04) Doses & Routes of Administration; “K-holes”; Risk & Caution

(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing

(01:38:24) Ketamine: Effects & Therapy

(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Tony Hawk

(00:03:32) Sponsors: LMNT & Waking Up

(00:05:55) Childhood & Self-Concept

(00:11:08) Early Skateboarding & Skateparks

(00:16:58) Adolescence, Skateboarding

(00:23:10) Turning Professional, The Bones Brigade

(00:32:01) Sponsor: AG1 (Athletic Greens)

(00:35:27) Trick Development & Evolution

(00:40:33) Visualization, Dreaming

(00:47:09) “Feeling” While Skateboarding

(00:51:15) Drive & Discipline; Injuries

(00:58:46) Injury Recovery Practices

(01:06:52) Healthy Life Practices & Skateboarding

(01:15:03) Video Game Development

(01:23:00) Financial Investments, Birdhouse

(01:30:16) Professionalism; Hobbies

(01:35:43) Kids, Parents & Skateboarding

(01:44:15) Music; High School

(01:49:28) Females in Skateboarding

(01:56:04) Inspiration, Kids, Bones Brigade

(02:01:18) Memorabilia, Autographs

(02:05:50) Skatepark Project

(02:08:14) Future Goals & Aspirations

(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

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

Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

(00:00:00) Introduction

(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?

(00:24:12) Huberman Lab Premium

In the full AMA episode, we discuss:

• How Does Infrared Sauna Compare to Traditional Sauna?
• Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth

Title Card Photo Credit: Mike Blabac

Disclaimer

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

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Maya Shankar

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines

(00:12:10) Identity & Adolescence; “Essence” & Shame

(00:16:58) Delight & Awe

(00:23:00) Delight & Possibilities for Self

(00:29:28) Playing Violin, Childhood

(00:35:17) Sponsor: AG1

(00:35:58) Intrinsic Motivation; Juilliard & Courage

(00:45:43) Competitive Environments; Curiosity & Growth

(00:53:46) Re-Creating of Self

(01:00:51) Pop-Science, Science Accessibility

(01:06:32) Passions & Curiosity

(01:13:20) Change, Cognitive Closure, End-of-History Illusion

(01:22:29) Self-Awareness & Critical Feedback

(01:30:48) Tools: Flexible Mindset; Reframing & Venting; Gratitude

(01:40:13) Tool: Framing Goals

(01:47:13) Tool: Agency in Goal Pursuit

(01:52:25) Tool: Like-Minded People & Goal Pursuit; Challenging Beliefs

(02:01:27) Cultivating Open-Mindedness & Empathy

(02:08:15) Building Self Narratives: Empathy, Burnout

(02:13:56) Tools: Goal Setting

(02:19:54) Tool: “Middle Problem”, Maintaining Motivation

(02:24:55) Tool: Aversion & Memory, Peak-End Rule

(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media

Disclaimer

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In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Growth Mindset

(00:03:11) Sponsors: LMNT & Waking Up

(00:05:17) Mindset & Narrative

(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels

(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation

(00:26:45) Fixed Intelligence vs. Growth Mindset

(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels

(00:32:30) Sponsor: AG1

(00:34:36) Tool: Failure & Identity; Effort & Verbs

(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance

(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance

(00:50:28) Tool: Shift from Fixed Mindset

(00:54:23) Sponsor: InsideTracker

(00:55:30) Stress-is-Enhancing Mindset

(01:05:53) How Stress Can Enhance Performance 

(01:13:21) Growth Mindset + Stress-is-Enhancing Mindset & Performance

(01:20:36) Reframing Stress

(01:25:45) Tool 1: Student & Teacher Mindset

(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels

(01:31:24) Tool 3: Errors & Seeking Help

(01:32:58) Tool 4: Self-Teaching & Growth Mindset

(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy

(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Robert Malenka

(00:02:53) Sponsors: LMNT & Waking Up

(00:05:21) Dopamine & Reward Circuitry

(00:11:31) Reward, Arousal, Memory & Dopamine 

(00:17:34) Context, Cues & Dopamine Modification

(00:25:38) Memory & Reward Scaling

(00:30:50) Dopamine, “Addictive Liability” & Route of Administration 

(00:39:25) Sponsor: AG1 (Athletic Greens)

(00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability

(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking

(00:57:500 Opioids, Psychostimulants & Dopamine

(01:04:51) Self-Doubt, Confidence & Career

(01:12:40) Autism Spectrum Disorder

(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopamine

(01:30:30) Nucleus Accumbens & Behavior Probability

(01:38:28) Reward for Pro-Social Behavior

(01:43:13) Social Media & “Addictive Liability”; Gambling

(01:52:17) Pain, Social Behavior & Empathy

(02:02:19) Empathy Circuitry, Dopamine & Serotonin 

(02:10:07) Autism Spectrum Disorder & Social Interactions, Empathy

(02:17:23) MDMA, Serotonin & Dopamine; Addiction & Pro-Social Effects

(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA & Pharmacology

(02:37:18) Serotonin, MDMA & Psychedelics 

(02:40:16) Psychedelics: Research & Therapeutic Potential

(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.

For show notes, including referenced articles and additional resources, please visit hubermanlab.com.

Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Tools to Improve Fitness

(00:02:52) Sponsors: LMNT & Waking Up

(00:05:13) Foundational Fitness Program

(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities

(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets

(00:33:11) Age-Related Strength Decline

(00:34:31) Sponsor: AG1 (Athletic Greens)

(00:38:08) Tool 3: “Sugarcane” Endurance Protocol

(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance

(00:55:31) Tool 5: Rest Period & Physiological Sighs

(01:00:20) Tool 6: Down-Regulation Breathing & Recovery

(01:05:38) Tool 7: “The Line”

(01:09:55) Tool 8: Smartphone Use & Training

(01:13:44) Tool 9: Omega-3 Fatty Acids

(01:15:37) Tool 10: Creatine

(01:20:08) Tool 11: Rhodiola Rosea

(01:25:13) Tool 12: Training Fasted or Fed, Caffeine

(01:31:09) Training Session Flexibility

(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Jeffrey Goldberg

(00:03:25) Sponsors: LMNT & Waking Up

(00:06:29) Childhood & Eye Exams

(00:11:36) Eye Misalignment & Recovery

(00:20:38) Myopia (Near-Sightedness), Children & Sunlight

(00:27:03) Sponsor: AG1 (Athletic Greens)

(00:31:18) Eye Safety & Protection; Eye Hygiene

(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist

(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses

(00:54:54) Reading Glasses: Use & Recommendations

(00:58:34) Night Vision & Glasses

(01:03:54) Corrective Eye Glasses, Exercises

(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion

(01:13:25) Supranormal Vision & Performance Training

(01:19:11) 20/20 Vision; Visual Acuity

(01:24:51) Contact Lenses: Use, Risks & Aging

(01:31:34) UV Protection & Cataracts, “Blue Blockers”

(01:38:20) Light Sensitivity & Eye Color

(01:40:29) LASIK Eye Surgery

(01:46:26) Dry Eye, Tears & Age

(01:53:24) Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP

(02:00:46) Vision Loss: Cataracts, Glaucoma

(02:09:23) Age-Related Macular Degeneration, Dry & Wet Forms

(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes

(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure

(02:22:17) Glaucoma Screening & Treatment

(02:28:07) Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure

(02:35:13) Eye Pressure & Sleep Position

(02:37:48) Macular Degeneration, Optic Neuropathies & Red-Light Therapy

(02:42:23) “Floaters”

(02:45:29) Eye Twitching

(02:48:10) AREDS2 Supplementation & Age-Related Macular Degeneration

(02:53:39) Glaucoma & Vitamin B3 Supplementation

(02:58:42) Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis

(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

(00:00:00) Introduction

00:01:46 Pros & Cons of Daily Caffeine Consumption

00:23:01 Huberman Lab Premium

In the full AMA episode, we discuss:

• Can Caffeine Have a Detrimental Effect on the Gut Microbiome?
• What Are Some Ways of Recovering or Resetting From Decision Fatigue?
• Effects of Social Isolation

Title Card Photo Credit: Mike Blabac

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In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Tim Ferriss

(00:04:24) Sponsors: LMNT & Waking Up

(00:07:43) 4-Hour Body & Development Mindset

(00:15:22) Origins of Good Ideas

(00:20:06) Writing & Structured Thinking

(00:27:58) Writing, Night Owls

(00:29:50) Sponsor: AG1

(00:34:21) Investigating Outliers; Social Media & Smartphones

(00:40:37) Scientific Literacy, Randomized Clinical Trials

(00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia

(00:50:46) Slow Carb Diet & Adherence

(01:03:35) Morning Protein Intake; Fasting

(01:09:53) Power of Place; Building Your Network & Volunteering

(01:21:43) Developing Skills; Examining Motivation & Good Questions; Simplicity

(01:33:32) Early Psychedelic Exploration, Depression

(01:45:38) Psychedelic Research & Mental Health Funding

(01:59:00) Saisei Foundation, Journalism Fellowship, Law & Education

(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics

(02:13:28) Meditation, Transcendental Meditation, Nature

(02:18:50) Extended Nature Retreats & Integration Period; “Generative Drive”

(02:28:05) Mentors

(02:34:53) Mind & Attention Allocation, Social Media, Boredom

(02:43:08) Cockpunch

(02:59:18) Suicide & Depression, Sexual Abuse, Vulnerability

(03:13:18) Making Meaning from Suffering

(03:18:28) Role Identity, Future

(03:26:21) Parenthood, Animals & Training

(03:31:23) Podcasting, Experimentation

(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) MDMA “Ecstasy”

(00:04:54) Sponsors: LMNT & Waking Up

(00:08:18) MDMA History & Synthesis; Legality

(00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin

(00:23:30) MDMA vs Psychedelics vs Ketamine

(00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma

(00:30:12) Sponsor: AG1

(00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages

(00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD)

(00:52:36) Long-Term Effects, Threat Detection & PTSD

(00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs

(01:07:22) Oxytocin & MDMA

(01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl

(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature

(01:37:07) Post-MDMA “Crash”, Prolactin & P‑5‑P

(01:43:07) PTSD & Trauma; Talk Therapy, SSRIs

(01:54:09) PTSD Treatment: Talk Therapy + MDMA

(02:02:46) MDMA & Addiction; Dissociative PTSD & Empathy

(02:09:47) Side-Effects?, MDMA Efficacy & Legality

(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

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In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.

For the full show notes, visit hubermanlab.com.

AG1: https://athleticgreens.com/huberman

LMNT: https://drinklmnt.com/hubermanlab

Waking Up: https://wakingup.com/huberman

Momentous: https://livemomentous.com/huberman

(00:00:00) Dr. Mary Helen Immordino-Yang

(00:02:27) Sponsors: LMNT & Waking Up

(00:05:54) Inspiration, Awe & Story

(00:09:59) Brain-Body, Narratives

(00:15:58) Emotions, Durability & Lifespan

(00:21:47) Conjuring Stories, Historical Context & Emotion

(00:28:53) Sponsor: AG1

(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion

(00:46:24) Emotional Development & Lifetime

(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility

(01:05:22) Social Media, Cognitive Dissonance

(01:09:52) Education, Deconstructing Beliefs & Curiosity

(01:18:32) Emotion & Learning; Constructing Meaning

(01:28:59) Good Teachers & Curiosity

(01:33:25) Inter-disciplinary Education; Development & Culture

(01:50:58) Idea Exploration, Tolerance

(01:56:53) Reframing Education, Deconstructing Assumptions

(02:03:28) Safety, Creativity & Default Mode Network

(02:12:15) Civic Discourse & Education; Deconstructing Ideas

(02:27:31) “Mirror” Neurons, Shared Social Experiences

(02:35:49) Cold Exposure & Sickness; Role of Education

(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter

Disclaimer

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

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.

The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.

Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.

(00:00:00) Introduction

(00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?

(00:20:02) Huberman Lab Premium

In the full AMA episode, we discuss:

• How Can You Increase Rapid Eye Movement (REM) Sleep?
• What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance?

• Immune system of cold-exposed and cold-adapted humans
• Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans
• The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players
• Sleep extension improves serving accuracy: A study with college varsity tennis players
• The impact of extended sleep on daytime alertness, vigilance, and mood

Title Card Photo Credit: Mike Blabac

Disclaimer

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