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456 afleveringen, van nieuw naar oud
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Essentials: Understand and Use Dreams to Learn and Forget
12 december 2024 · 39 min
In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.
I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Joovv: https://joovv.com/huberman
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Timestamps
00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning
00:01:04 Types of Sleep
00:02:57 Slow-Wave Sleep, Motor Learning
00:06:23 Sponsor: AG1
00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events
00:12:29 Lack of REM Sleep, Emotionality
00:15:02 REM Sleep, Learning & Meaning
00:18:54 Sponsor: Joovv
00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma
00:26:48 Ketamine Therapy, PCP, Trauma
00:29:52 Sponsor: Eight Sleep
00:31:23 REM Sleep as Therapy, Emotions
00:33:40 Tool: Improve Slow-Wave & REM Sleep
00:37:05 Recap & Key Takeaways
Disclaimer & Disclosures
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How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett
9 december 2024 · 3 uur 26 min
In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Lees meer
Thank you to our sponsors
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LMNT: https://drinklmnt.com/hubermanTimestamps
00:00:00 Dr. Kelly Starrett
00:02:44 Sponsors: Maui Nui & Joovv
00:05:46 Movement; Tool: Daily Floor Sitting
00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting
00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion
00:23:47 Sponsor: AG1
00:25:18 Warm-Ups & Play
00:30:51 Asymmetries & Training
00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10
00:42:41 Tool: Warming Up with Play; Breathwork
00:47:26 Sponsors: Function & Eight Sleep
00:50:35 Tool: Foam Rolling, Uses, Types & Technique
01:01:30 Injury vs. Incident, Pain
01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method
01:11:04 Posture, Neck Work
01:19:58 Sponsor: LMNT
01:21:33 Pelvic Floor, Prostate Pain
01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose
01:33:42 Mobilizing the Pelvic Floor, Urogenital Health
01:38:27 Abdominals, Rot… -
Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness
5 december 2024 · 30 min
In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.
I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.
The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:45 Understanding Circadian Rhythms
00:02:32 Optimizing Light Exposure for Better Sleep
00:04:46 Tools: Combating Jet Lag
00:05:50 Sponsor: AeroPress
00:07:15 The Science of Jet Lag & Longevity
00:10:57 Temperature Minimum: Key to Circadian Adjustment
00:16:49 Sponsor: AG1
00:19:24 Melatonin: Uses & Misconceptions
00:23:23 Sponsor: ROKA
00:24:33 Shift Work: Managing Irregular Schedules
00:26:50 Sleep Strategies for Different Age Groups
00:29:15 Conclusion & Key Takeaways
Disclaimer & Disclosures
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Understand & Apply the Psychology of Money to Gain Greater Happiness | Morgan Housel
2 december 2024 · 2 uur 16 min
In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.
We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life. Lees meerAccess the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
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Function: https://functionhealth.com/huberman**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before b…
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Essentials: Using Science to Optimize Sleep, Learning & Metabolism
28 november 2024 · 38 min
In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:04 Seasonal Changes & Circadian Rhythms
00:07:38 Neurotransmitters & Mood Regulation
00:09:00 Sponsors: LMNT & Eight Sleep
00:11:47 Exercise & Circadian Rhythms
00:14:40 Neuroplasticity & Learning
00:20:16 Sponsor: AG1
00:21:49 Non-Sleep Deep Rest (NSDR) & Learning
00:23:43 Nootropics & Cognitive Enhancement
00:26:16 Temperature & Circadian Rhythms
00:31:25 Sponsor: David
00:32:41 Food, Neurotransmitters & Circadian Rhythms
00:35:28 Self-Experimentation & Conclusion
Disclaimer & Disclosures
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How to Control Your Inner Voice & Increase Your Resilience | Dr. Ethan Kross
25 november 2024 · 3 uur 9 min
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. Lees meer
We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/hubermanTimestamps
00:00:00 Dr. Ethan Kross
00:02:45 Sponsors: ExpressVPN & Eight Sleep
00:05:38 Inner Voice & Benefits
00:10:33 Music & Emotions
00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions
00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch
00:27:16 Tool: Expressive Writing; Sensory Shifters
00:30:41 Sponsors: AG1 & Joovv
00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling
00:44:01 Decision Making, Individualization; Tool: Exercise
00:50:24 “Chatter,” Trauma, Depression, Anxiety
00:54:37 Sponsor: Function
00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media
01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting
01:13:41 … -
Essentials: Master Your Sleep & Be More Alert When Awake
21 november 2024 · 39 min
This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:18 Understanding Sleep & Wakefulness
00:01:11 The Role of Adenosine & Caffeine
00:03:45 Circadian Rhythms & the Importance of Light
00:04:54 Morning Light Exposure & Cortisol
00:06:27 Sponsor: AG1
00:16:14 Evening Light Exposure & Melatonin
00:18:08: Sponsor: Eight Sleep
00:19:47 Managing Light Exposure for Better Sleep
00:28:03 The Benefits of Naps & Yoga Nidra
00:29:06 Sponsor: ROKA
00:34:38 Supplements for Sleep & Wakefulness
00:38:42 Conclusion & Final Thoughts
Disclaimer & Disclosures
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How to Improve at Learning Using Neuroscience & AI | Dr. Terry Sejnowski
18 november 2024 · 2 uur 34 min
In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.
We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.
We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s. Lees meerAccess the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols: protocolsbook.com
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Helix Sleep: https://helixsleep.com/huberman
David Protein: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/hubermanTimestamps
00:00:00 Dr. Terry Sejnowski
00:02:32 Sponsors: BetterHelp & Helix Sleep
00:05:19 Brain Structure & Function, Algorithmic Level
00:11:49 Basal Ganglia; Learning & Value Function
00:15:23 Value Function, Reward & Punishment
00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI
00:25:56 Learning & Brain Storage
00:30:08 Traveling Waves, Sleep Spindles, Memory
00:32:08 Sponsors: AG1 & David
00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs
00:42:02 Psilocybin, B… -
Essentials: How Your Brain Works & Changes
14 november 2024 · 38 min
This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials & the Nervous System
00:02:23 Understanding Sensation & Perception
00:04:56 Emotions & Neuromodulators
00:07:42 Thoughts & Deliberate Actions
00:08:22 Sponsor: AG1
00:09:54 Deliberate Processing & Neuroplasticity
00:15:59 The Mechanisms of Neuroplasticity
00:20:56 Sponsor: David
00:22:13 The Importance of Sleep & Rest
00:27:12 Understanding the Autonomic Nervous System
00:36:49 Leveraging Ultradian Rhythms
Disclaimer & Disclosures
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How Relationships Shape Your Brain | Dr. Allan Schore
11 november 2024 · 2 uur 8 min
In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry. Lees meer
Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.
Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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00:00:00 Dr. Allan Schore
00:02:37 Sponsors: David & Eight Sleep
00:05:49 Thoughts & Unconscious Mind
00:07:36 Right vs Left Brain, Child Development, Attachment
00:13:19 Attachment Styles & Development, Emotions & Physiology
00:18:12 Intuition, Aro… -
How to Safeguard Your Hormone Health & Fertility | Dr. Shanna Swan
4 november 2024 · 2 uur 18 min
In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume. Lees meer
We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
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Function: https://functionhealth.com/hubermanTimestamps
00:00:00 Dr. Shanna Swan
00:02:58 Sponsors: LMNT, ROKA & BetterHelp
00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates
00:13:30 Phthalate Syndrome, Animal Data, Male Offspring
00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies
00:27:30 Hyenas; Phthalate Syndrome in Males
00:32:49 Sponsor: AG1
00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring
00:39:03 Anogenital Distance & Sperm Count
00:45:03 Sperm Count & Fertility
00:49:24 Sponsor: Function
00:51:11 Sperm Count Decline
00:58:19 Sperm Quality &… -
How to Deal With High Conflict People | Bill Eddy
28 oktober 2024 · 2 uur 39 min
In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships. Lees meer
We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.
Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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David Protein: https://davidprotein.com/hubermanTimestamps
00:00:00 Bill Eddy
00:02:58 Sponsors: Maui Nui & ExpressVPN
00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns
00:10:48 Personality Disorders, Prevalence & Overlap
00:18:28 High-Conflict Personality vs. Personality Disorders, Blame
00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment
00:30:53 Sponsor: AG1
00:32:05 Relationship Stability, Tool: Vetting Potential Partners
00:38:54 Heightened Emotions, Negative Advocates, Divorce
00:47:50 Brain, Plasticity & Fear; Bullies, Polarization
00:54:51 Sponsors: Function & David
00:58:00 Emotions, Media, Politics
01:04:57 Tool: WEB Metho… -
The Effects of Microplastics on Your Health & How to Reduce Them
21 oktober 2024 · 1 uur 37 min
In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics. Lees meer
By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.
Read the episode show notes at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
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00:00:00 Microplastics
00:02:46 Sponsors: LMNT & BetterHelp
00:05:40 Microplastics & Nanoplastics; Ingestion
00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA
00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles
00:26:57 Tool: Sea Salt
00:29:10 Sponsor: AG1
00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates
00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids
00:37:34 Measurement Tools & Advancements
00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)
00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health
00:52:17 Sponsors: Function & Eight Sleep
00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion
01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane
01:08:32 Tools: Fiber Intake, Non-Stick Pans, Ca… -
Create Your Ideal Future Using Science-Based Protocols | Ari Wallach
14 oktober 2024 · 2 uur 18 min
In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species. Lees meer
We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.
Read the episode show notes at hubermanlab.com.
Thank you to our sponsors
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00:00:00 Ari Wallach
00:01:58 Sponsors: David, Helix Sleep & ROKA
00:06:13 Mental Time Travel; Technology & Present
00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today
00:22:00 Tool: Empathy for Others
00:26:09 Empathy for Future Generations, Emotion & Logic
00:31:48 Tool: Emotion to Guide Action
00:36:50 Sponsor: AG1
00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations
00:43:52 Egoic Legacy, Modeling Behavior
00:51:13 Social Media, Time Capsule, Storytelling
01:00:06 Sponsor: LMNT
01:01:18 Short-Term Thinking; Life Purpose, Science & Religion
01:09:23 Longpath, Telos, Time Perception
01:… -
Peptide & Hormone Therapies for Health, Performance & Longevity | Dr. Craig Koniver
7 oktober 2024 · 2 uur 29 min
In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. Lees meer
We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.
Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
BetterHelp: https://betterhelp.com/huberman
Function: https://functionhealth.com/huberman
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00:00:00 Dr. Craig Koniver
00:04:52 Sponsors: Joovv & BetterHelp
00:07:40 What is a Peptide?
00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health
00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation
00:18:43 BPC-157, Inflammation
00:23:27 BPC-157, Injection & Oral Forms; Injury Repair
00:28:43 Sourcing, Anabolic Steroids, Testosterone
00:34:48 Black & Gray Market, Compounding Pharmacies, Purity
00:38:20 Sponsor: AG1
00:39:51 Partnering with a Physician, LPS
00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses
00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone
0… -
How to Improve Memory & Focus Using Science Protocols | Dr. Charan Ranganath
30 september 2024 · 2 uur 39 min
In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. Lees meer
We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.
This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Function: https://functionhealth.com/hubermanTimestamps
00:00:00 Dr. Charan Ranganath
00:02:06 Sponsors: David, Levels & Waking Up
00:06:48 Memory: Past, Present & Future; Sleep
00:13:23 Self, Memory & Age, Neuroplasticity
00:18:50 Tool: Curiosity & Dopamine
00:26:55 Dopamine, Forward Movement
00:33:09 Sponsor: AG1
00:34:22 Dopamine, Learning; Curiosity & Appraisal
00:40:31 Memory, Hippocampus
00:43:34 Prefrontal Cortex & Memory, Aging
00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination
00:58:53 Sponsor: Function
01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline
01:09:39 Exercise, Brain Function; ADHD
01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD
01:23:31 Forgetting,… -
How to Heal From Post-Traumatic Stress Disorder (PTSD) | Dr. Victor Carrión
23 september 2024 · 2 uur 27 min
In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.
We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa. Lees meerDr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.
The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Function: https://functionhealth.com/hubermanTimestamps
00:00:00 Dr. Victor Carrión
00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance
00:11:41 Stressors, Perseverate; Children & PTSD
00:16:13 Transgenerational Trauma
00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol
00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms
00:31:48 Sponsor: AG1
00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)
00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions
00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep
00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy
01:02:37 Sponsor: Function
01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox
01:12:… -
How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel
16 september 2024 · 2 uur 6 min
In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating. Lees meer
Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.
Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Function: https://functionhealth.com/hubermanTimestamps
00:00:00 Esther Perel
00:02:03 Sponsors: David Protein, LMNT & Helix Sleep
00:06:33 Romantic Relationships, Change & Self
00:11:18 Cornerstone vs. Capstone Relationships, Age Differences
00:16:53 Young vs. Older Couples, Dynamic Relationships
00:20:13 Identity & Relationship Evolution
00:26:00 Curiosity, Reactivity
00:30:29 Sponsor: AG1
00:31:59 Polarization, Conflict; Coherence & Narratives
00:38:21 Apologies, Forgiveness, Shame, Self-Esteem
00:45:00 Relationship Conflict
00:53:48 Sponsor: Function
00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality
01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships
01:08:03 Couples Therapy; Language & Naming
01:20:15 Sexuality in Relationships
01:26:20 Tool: Love & Desire, Sexuality
01:31:28 Infidelity, “Aliveness”
01:35:17 Intimacy, Abandonment, Self-Preservation
01:41:26 Erotic Blu… -
How to Increase Your Emotional Intelligence | Dr. Marc Brackett
9 september 2024 · 2 uur 35 min
In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us. Lees meer
We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Thank you to our sponsors
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LMNT: https://drinklmnt.com/hubermanTimestamps
00:00:00 Dr. Marc Brackett
00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia
00:06:03 What is Emotional Intelligence?; Self & Others
00:11:18 Language & Emotion
00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion
00:24:35 Sponsor: AG1
00:26:05 Parent/Teacher Support; Online Etiquette
00:31:24 Anonymity, Online Comments
00:35:46 Happiness vs. Contentment; Knowing Oneself
00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence
00:51:28 Sponsor: LMNT
00:52:40 Texting & Relationships
01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale
01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor
01:19:42 Discussing Feelings; Emotiona… -
How to Cultivate a Positive, Growth-Oriented Mindset | Dr. Jamil Zaki
2 september 2024 · 2 uur 17 min
In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health. Lees meer
We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.
Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Pre-Order Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Jamil Zaki
00:02:12 Sponsors: Maui Nui, Joovv & Waking Up
00:06:59 Cynicism
00:12:38 Children, Attachment Styles & Cynicism
00:17:29 Cynicism vs. Skepticism, Complexity
00:23:30 Culture Variability & Trust
00:26:28 Sponsor: AG1
00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence
00:35:59 Stereotypes, Threats
00:39:48 Cooperative Environments, Collaboration & Trust
00:44:05 Competition, Conflict, Judgement
00:48:46 Cynics, A…
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Optimal Protocols for Studying & Learning
26 augustus 2024 · 1 uur 42 min
In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. Lees meer
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Thank you to our sponsors
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LMNT: https://drinklmnt.com/hubermanTimestamps
00:00:00 Improve Studying & Learning
00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:45 Offsetting Forgetting
00:08:22 Learning & Neuroplasticity
00:13:06 Periodic Testing
00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement
00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise
00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)
00:28:29 Tools: Study Habits of Successful Students
00:36:21 Sponsor: AG1
00:37:33 Studying & Aspiration Goals; Challenging Material
00:42:54 Tool: Testing as a Learning Tool
00:48:23 Self-Testing, Repeated Testing
00:55:29 Testing Yourself & Knowledge Gaps
01:01:11 Sponsor: LMNT
01:02:23 New Material &… -
How to Improve & Protect Your Skin Health & Appearance | Dr. Teo Soleymani
19 augustus 2024 · 2 uur 46 min
In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.
We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.
We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.
Access the full show notes for this episode at hubermanlab.com.
Pre-order Andrew's new book, Protocols, at protocolsbook.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Teo Soleymani
00:01:35 Sponsors: ROKA, Joovv & Helix Sleep
00:05:45 Skin Turnover; Skin Appearance & Stress
00:13:35 Caffeine, Vasoconstriction & Skin Redness
00:16:31 Nicotine, Vaping & Skin App… Lees meer -
Tools for Nutrition & Fitness | Dr. Layne Norton
12 augustus 2024 · 4 uur 4 min
In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.
We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.
We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.
Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis
00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermitt… Lees meer -
Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination | Dr. Martha Beck
5 augustus 2024 · 2 uur 45 min
In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.
Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.
We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Martha Beck
00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT
00:05:34 Tool: Perfect Day Exercise
00:15:31 “Clear Eyed”, Male vs. Female
00:23:31 Family & Work; Directed Attention & Miracles
00:30:21 Sponsor: AG1
00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear
00:37:22 Accessing the Subconscious; Compassionate Witness Self
00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting
00:54:01 Self, Radiance, Death; Awakening
00:59:14 Suffering & Compassionate Attention
01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;
01:08:44 Sponsor: Waking Up
01:10:20 Western Society & Pressure
01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”
01:25:02 Energy, Magnetoreception, Pet’s Death
01:33:49 Lying … Lees meer -
AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More
2 augustus 2024 · 57 min
Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium 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 and other donors.
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.
Timestamps
00:00 Introduction & Announcements
00:15 Supporting Mental & Physical Health Research
01:56 Exciting New Research Initiatives
03:39 Skin Health & Appearance
14:46 Cold Therapy Benefits & Guidelines
21:18 Self-Motivation Strategies
27:05 Understanding REM Sleep
28:45 Morning Routine: Exercise & Cold Exposure
29:17 The Importance of REM Sleep
29:49 Non-Sleep Deep Rest (NSDR) Protocols
31:27 REM Sleep Rebound & Compensation
32:55 Impactful School Strategies for Learning
34:19 Meditation & Micro Gaps in Learning
39:13 Physical Activity & Learning
41:01 Explor… Lees meer -
Supplements for Longevity & Their Efficacy | Dr. Peter Attia
29 juli 2024 · 2 uur 31 min
In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.
We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.
Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.
Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Peter Attia, NAD Pathway
00:02:31 Sponsors: LMNT, Levels & Eight Sleep
00:06:38 Categories of Longevity Approaches
00:17:22 Peter’s Supplements; Rapamycin & Research Data
00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho
00:30:35 Sponsor: AG1
00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan
00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan
00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol
00:53:31 Perform with Dr. Andy Galpin Podcast
00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health
01:02:17 NAD… Lees meer -
Female-Specific Exercise & Nutrition for Health, Performance & Longevity | Dr. Stacy Sims
22 juli 2024 · 2 uur 29 min
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.
We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.
We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.
Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Stacy Sims
00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up
00:07:03 Intermittent Fasting, Exercise & Women
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training
00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women
00:21:06 Pre-Training Meal & Brain, Kisspeptin
00:26:45 Post-Training Meal & Recovery Window
00:29:59 Sponsor: AG1
00:31:48 Hormones, Calories & Women
00:34:24 Wom… Lees meer -
Build a Strong, Pain-Proof Back | Dr. Stuart McGill
15 juli 2024 · 2 uur 52 min
In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.
We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.
We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.
Access the full show notes for this episode at hubermanlab.com.
Watch the clip on back pain relief and spine anatomy that accompanies this episode.
Demonstration of The McGill Method
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Stuart McGill
00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up
00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy
00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs
00:20:25 Flexibility & Exercises; Discs & Collagen
00:25:43 Sponsor: AG1
00:27:32 Stress &… Lees meer -
How Cannabis Impacts Health & the Potential Risks | Dr. Matthew Hill
8 juli 2024 · 3 uur 53 min
In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.
We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.
We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.
Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Matthew Hill
00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp
00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes
00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception
00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids
00:26:19 Endocannabinoids Types: Anandamide, 2-AG
00:33:46 “Munchies”, Cannabis & Appetite
00:42:17 Sponsor: AG1
00:44:06 THC & Anandamide, Pharmacology
00:52:… Lees meer -
How to Improve Skin Health & Appearance
1 juli 2024 · 2 uur 28 min
In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.
I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.
I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.
I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.
This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
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How to Exercise & Eat for Optimal Health & Longevity | Dr. Gabrielle Lyon
24 juni 2024 · 3 uur 4 min
In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.
Andrew's New Book
Protocols: An Operating Manual for the Human Body: https://protocolsbook.com
Thank you to our sponsors
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Timestamps
00:00:00 Protocols Book; Dr. Gabrielle Lyon
00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
00:07:40 Skeletal Muscle & Longevity
00:11:25 “Under-muscled”, Leucine & Muscle Health
00:15:55 Muscle Health
00:19:45 Tool: Carb… Lees meer -
The Science of Hunger & Medications to Combat Obesity | Dr. Zachary Knight
17 juni 2024 · 2 uur 19 min
In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. Lees meer
We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.
Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Zachary Knight
00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up
00:07:07 Hunger & Timescales
00:11:28 Body Fat, Leptin, Hunger
00:17:51 Leptin Resistance & Obesity
00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons
00:30:26 Sponsor: AG1
00:32:15 Body Weight & Obesity, Genes & POMC Neurons
00:39:54 …
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How Smartphones & Social Media Impact Mental Health & the Realistic Solutions | Dr. Jonathan Haidt
10 juni 2024 · 2 uur 27 min
In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.
He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.
Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.
This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Jonathan Haidt
00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv
00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media
00:12:48 Mental Health Trends: Boys, Girls & Smartphones
00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood
00:20:40 The Tragedy of Losing Play-Based Childhood
00:28:13 Sponsor: AG1
00:30:02 Girls vs. Boys, Inter… Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre
7 juni 2024 · 53 min
Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Brisbane Convention & Exhibition Centre.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
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Resources Mentioned Lees meerHuberman Lab Non-Sleep Deep Rest Protocols
Huberman Lab Guest Series with Dr. Matt Walker
Huberman Lab Guest Series with Dr. Paul Conti
Huberman Lab Guest Series with Dr. Andy Galpin
Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds
Perform with Dr. Andy Galpin
Timestamps
00:00 Introduction
00:31 Sponsors: AG1 & Eight Sleep
03:48 Nicotine Discussion
07:42 ADHD Management: Tools & Medications
12:43 Sleep Deprivation & Recovery
18:54 Understanding & Addressing Burnout
22:12 Daily Nutrition & Eating Habits
24:40 Understanding Food & Neural Pathways
26:21 The Benefits of Elimination Diets
27:21 Intermittent Fasting & Personal Diet Choices
28:23 Top Health & Fitness Recommendations
30:50 The Value of Non-Sleep Deep Rest (NSDR)
33:08 Testosterone Replacement Therapy Insights
38:02 Breathing Techniques for Stress & Focus
41:46 Morning Sunlight & Circadian Rhythms
43:18 Parenting Tips for a Healthy Start
49:03 Final Thoughts & Gratitude
Disclaimer
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How to Navigate Menopause & Perimenopause for Maximum Health & Vitality | Dr. Mary Claire Haver
3 juni 2024 · 2 uur 19 min
In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.
We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Mary Claire Haver
00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp
00:06:26 Menopause, Age of Onset
00:09:50 Perimenopause, Hormones & “Zone of Chaos”
00:14:42 Perimenopause, Estrogen & Mental Health
00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health
00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy
00:29:42 Sponsor: AG1
00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs
00:38:18 Women’s Health: Misconceptions & Research
00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat
00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake
00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ra… Lees meer -
The Science of Your Gut Sense & the Gut-Brain Axis | Dr. Diego Bohórquez
27 mei 2024 · 2 uur 42 min
In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.
Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dr. Diego Bohórquez
00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe
00:06:49 Gut-Brain Axis
00:11:35 Gut Sensing, Hormones
00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing
00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus
00:35:28 Sponsor: AG1
00:37:00 Neuropod Cells & Nutrient Sensing
00:43:55 Gastric Bypass Surgery, Cravings & Food Choice
00:51:14 Optogenetics; Sugar Preference & Neuropod Cells
01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome
01:03:03 Sponsor: InsideTracker
01:04:04 Gut &… Lees meer -
How to Improve Brain Health & Offset Neurodegeneration | Dr. Gary Steinberg
20 mei 2024 · 1 uur 55 min
In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function.
We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.
This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
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Timestamps
00:00:00 Dr. Gary Steinberg
00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple
00:06:16 Stroke, Hemorrhage & Blood Clot
00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol
00:16:19 Heart & Brain Health; Neurosurgery & Brain Function
00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques
00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes
00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs
00:38:24 Sponsor: AG1
00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery
00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk
00:48:31 Exploratory MRI: Benefits & Risks
00:51:… Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre
17 mei 2024 · 51 min
Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 ICC Sydney Theatre.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
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Eight Sleep: https://eightsleep.com/huberman
Timestamps
00:00 Introduction
00:15 Live Event Recap: The Brain Body Contract
00:32 Sponsors: AG1 & Eight Sleep
03:30 Q&A Session Begins: Napping and Sleep Quality
06:34 The Power of the Placebo Effect
11:31 Entering Rest and Digest State: Techniques and Tools
15:35 Muscle Growth, Learning & the Brain
20:13 Hallucinogens: Personal Experiences & Clinical Insights
27:28 The Misunderstood Effects of MDMA
27:42 Exploring the Potential of MDMA in Clinical Settings
29:25 The Complex World of Psychedelics & Mental Health
30:07 Ketamine: From Misconception to Medical Use
31:53 The Fascinating Science of DMT
33:11 Supporting Science: Funding & Future Directions
34:48 The Gut-Brain Axis: A Key to Overall Health
40:41 Sleep Patterns and Chronotypes: Personalizing Rest
42:50 Addressing ADHD & Focus in the Modern World
49:27 Closing Remarks & Gratitude
Disclaimer
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How to Find Your True Purpose & Create Your Best Life | Dr. James Hollis
13 mei 2024 · 2 uur 40 min
In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.
We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.
Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, 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.
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Timestamps
00:00:00 Dr. James Hollis
00:02:14 Sponsors: Mateina, Joovv & BetterHelp
00:05:57 Self, Ego, Sense of Self
00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning
00:21:56 Second Half of Life, Purpose, Depression
00:25:37 Sponsor: AG1
00:27:08 Tool: Daily Reflection; Crisis
00:31:47 Families & Children, Permission & Burdens
00:37:27 Complex Identification, Self-Perception; Social Media & Borderline
00:41:55 Daily Stimulus Response, Listening to the Soul
00:45:40 Exiting Stimulus-Response, Loneliness, Burnout
00:51:19 Meditation & Perception, Reflecti… Lees meer -
GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming
8 mei 2024 · 2 uur 33 min
This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.
We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.
We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.
Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
00:00:00 Dreaming
00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep
00:05:06 Dreams & REM Sleep
00:12:20 Evolution of REM Sleep, Humans
00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity
00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking
00:30:51 Sponsor: AG1
00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution
00:41:27 Daily Experience vs. Dreaming, Emotions
00:45:08 Dream Interpretation & Freud, Dream Relevance
00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”
0… Lees meer -
Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation | Dr. Casey Means
6 mei 2024 · 2 uur 52 min
In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.
We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.
Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.
Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
00:00:00 Dr. Casey Means
00:02:36 Sponsors: LMNT & Waking Up
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:29:40 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Fact… Lees meer -
GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation
1 mei 2024 · 2 uur 15 min
This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.
We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.
We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.
We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.
This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.
The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Sleep & Mental Health
(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp
(00:05:14) Emotions & Sleep, Amygdala
(00:17:27) Emotional Memory & Sleep
(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline
(00:29:13) Sponsor: AG1
(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep
(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction
(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
(00:56:18) Sponsor: InsideTracker
(00:57:23) Post-Traum… Lees meer -
AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies
30 april 2024 · 25 min
Welcome to a preview of the 17th 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.
Resources
Foundational Fitness Protocol
Timestamps
(00:00:00) Introduction to AMA #17
(00:00:14) Exciting Announcement
(00:02:16) Diving Into the Foundational Fitness Protocol
(00:09:37) Flexibility in Your Fitness Routine
(00:17:12) Optimizing Workout Times & Prioritizing Health
(00:23:31) Closing Thoughts & Huberman Lab Premium Benefits
In the full AMA episode, we discuss: Lees meerPeriodization & the Philosophy of Fitness
Unlocking the Secrets of Sleep: Insights & Tools
Chronotypes and Personalized Sleep Strategies
The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep
Exploring Naps & Non-Sleep Deep Rest (NSDR)
Effective Learning & Note-Taking Strategies
The Power of Teaching & Self-Testing in Learning
Title Card Photo Credit: Mike Blabac
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Protocols to Strengthen & Pain Proof Your Back
29 april 2024 · 2 uur 3 min
In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Back Health
(00:04:03) Sponsors: LMNT & Waking Up
(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord
(00:12:07) Spinal Cord & Nerves; Herniated Discs
(00:19:50) Build Strong Pain-Free Back; Bulging Discs
(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
(00:31:04) Sponsor: AG1
(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up
(00:44:40) Tool: McGill Big 3 Exercises, Side Plank
(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang
(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
(01:21:28) Sciatica, Referred Pain, Herniated Disc
(01:24:21) Tool: Improve Spine Stability, Strengthen Neck
(01:29:23) … Lees meer -
GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory
24 april 2024 · 2 uur 28 min
This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.
We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.
We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.
This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.
The next episode in this guest series explains how sleep benefits emotional regulation and mental health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://join.whoop.com/huberman
Waking Up: https://wakingup.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Sleep & Learning
(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up
(00:05:48) Learning, Memory & Sleep
(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus
(00:13:46) Naps & Learning Capacity
(00:16:59) Early School Start Times, Performance & Accidents
(00:26:38) Medical Residency & Sleep Deprivation
(00:29:35) Sponsor: AG1
(00:30:49) Tool: Sleep Before Learning; Cramming Effect
(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”
(00:44:25) Memory Consolidation in Sleep
(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder
(01:00:16) REM Sleep Paral… Lees meer -
Vaping, Alcohol Use & Other Risky Youth Behaviors | Dr. Bonnie Halpern-Felsher
22 april 2024 · 2 uur 27 min
In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.
She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.
We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.
This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.
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
Timestamps
(00:00:00) Dr. Bonnie Halpern-Felsher
(00:01:57) Sponsors: LMNT & Waking Up
(00:05:38) Adolescence
(00:09:19) Household Conflict, Parents; Smart Phones
(00:12:35) Smart Phones & Social Media
(00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis
(00:23:46) Adolescent Nicotine Use: Marketing, Flavors
(00:31:04) Sponsor: AG1
(00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration
(00:41:35) Addiction & Withdrawal; E-Cigarette Access
(00:48:48) Vaping Health Hazards, Aldehydes, Flavors
(00:57:48) “Just Say No”, Adolescent Defiance
(01:04:21) Cannabis & Potency, Blunts, E-Cig… Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House
19 april 2024 · 53 min
Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and 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 Sydney Opera House.
Sign up to get notified about future events: https://www.hubermanlab.com/events
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Introduction
(00:00:15) Live Event Recap: The Brain Body Contract
(00:00:36) Sponsor: AG1 & Eight Sleep
(00:02:50) The Power of Mindset on Stress
(00:05:23) David Goggins: A Case Study in Resilience
(00:09:59) Exploring Time Perception & Frame Rate
(00:18:20) Jet Lag Protocol: Adjusting to New Time Zones
(00:26:44) The Science of Neuroplasticity
(00:26:49) The Transformative Power of Psychedelics
(00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights
(00:36:12) The Science of Sleep: How Temperature Affects It
(00:39:38) Understanding Stress Response & Habituation
(00:41:20) Personal Anecdotes
(00:47:00) Finding Your Passion: Advice for the Youth
(00:51:20) Closing Thoughts & Gratitude
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer -
GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine
17 april 2024 · 2 uur 19 min
This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.
We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.
Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.
We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.
This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.
The next episode in this special series explores the relationship between sleep, memory, and creativity.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
Waking Up: https://wakingup.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Sleep Structure
(00:01:29) Sponsors: BetterHelp, LMNT & Waking Up
(00:05:42) Sleep Phases & Lifespan
(00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals
(00:20:19) Adults & Biphasic Sleep, Modern Society
(00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility
(00:29:07) Genetics & Chronotype
(00:31:42) Sponsor: AG1
(00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness
(00:40:09) Naps, Positive Benefits, Nighttime Insomnia
(00:49:38) Tool: Optimal Nap: Duration & Timing; G… Lees meer -
How to Master Growth Mindset to Improve Performance | Dr. David Yeager
15 april 2024 · 2 uur 23 min
In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.
We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.
Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.
For show notes, including referenced articles, additional resources and people mentioned, 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
Timestamps
(00:00:00) Dr. David Yeager
(00:02:05) Sponsors: LMNT & Waking Up
(00:04:20) Growth Mindset; Performance, Self-Esteem
(00:10:31) “Wise” Intervention, Teaching Growth Mindset
(00:15:12) Stories & Writing Exercises
(00:19:42) Effort Beliefs, Physiologic Stress Response
(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets
(00:27:16) Sponsor: AG1
(00:30:58) Language & Importance, Stressor vs. Stress Response
(00:37:54) Physiologic Cues, Threat vs Challenge Response
(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset
(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone
(01:06:28) Growth Mindset & Transferability, Defensiveness
(01:11:36) Challenge, Environment & Growth Mindset
(01:19:08) Goal Pursuit, Brain Development & Adaptation
(01:24:54) Emotions; Loss vs. Gain & Motivation
(01:32:28) Skill Building & Challenge,… Lees meer -
GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep
10 april 2024 · 2 uur 43 min
This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.
We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.
Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”
We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.
This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.
The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
WHOOP: https://join.whoop.com/huberman
Waking Up: https://wakingup.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Improving Sleep
(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up
(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light
(00:12:05) Light, Day & Night; Cortisol, Insomnia
(00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine
(00:26:05) Sleep Association, Bed vs. Sofa
(00:29:43) Tool: Falling Asleep; Meditation, Breathing
(00:35:23) Sponsor: AG1
(00:36:37) Alcohol & Sleep Disruption
(00:40:01) Food & Sleep, Carbs, Melatonin
(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking
(00:55:52) Caffeine Metabolism & Sleep, Individual Variation
(01:01:19) Sponsor: … Lees meer