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Overcoming Physical & Emotional Challenges | Coleman Ruiz
8 april 2024 · 3 uur 13 min
In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.
Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.
For show notes, including 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) Coleman Ruiz
(00:02:12) Sponsors: LMNT & Waking Up
(00:06:06) Childhood, “Wildness”
(00:13:24) Wrestling, Combat Sports & Respect
(00:22:26) Divorce, College Applications & Naval Academy
(00:25:59) Sponsor: AG1
(00:31:22) Prep School, Patriotism, Fear
(00:40:08) Growth Mindset, 24-Hour Horizon
(00:43:02) Naval Academy, Mentor, Focus
(00:52:45) Wife, Work Ethic
(01:00:51) Navy SEALs, BUD/S, Hell Week
(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion
(01:16:30) Patriotism, Navy SEALs, Green Team
(01:22:15) Advanced Training, Tier One, Free-Fall
(01:26:13) Special Operations, Deaths & Grief
(01:36:08) Mentor… Lees meer -
GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs
3 april 2024 · 3 uur
In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book “Why We Sleep” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.
We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.
The next episode in this special series explores how to improve one’s sleep.
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
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://insidetracker.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Importance of Sleep
(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT
(00:06:00) Sleep; Non-REM & REM Sleep
(00:11:40) Sleep Cycles, Individuality, Women vs. Men
(00:14:49) Tool: Wakefulness in Bed, Insomnia
(00:19:08) Non-REM Stages of Sleep
(00:27:05) Role of Deep Sleep
(00:34:02) Sponsor: AG1
(00:35:15) Light Sleep Stages, Hypnogogic Jerks
(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep
(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea
(00:57:43) Yawning & Theories, Contagion
(01:04:03) Nodding Off, Afternoon & Postprandial Dip
(01:08:46) Sponsor: InsideTracker
(01:0… Lees meer -
Benefits & Risks of Peptide Therapeutics for Physical & Mental Health
1 april 2024 · 1 uur 21 min
In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.
This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.
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) Peptides
(00:03:37) Sponsors: LMNT & Waking Up
(00:07:44) What is a Peptide?
(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)
(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis
(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery
(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk
(00:31:08) Sponsor: AG1
(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500
(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks
(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295
(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing
(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing
(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)
(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks
(01:17:21) Vitality: Kisspeptin
(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks
(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, Yo… Lees meer -
What Magic & Mind Reading Reveal About the Brain | Asi Wind
25 maart 2024 · 2 uur 47 min
In this episode, my guest is Asi Wind. He's one of the world’s top magicians and mentalists.
We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.
Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.
We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.
Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.
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) Asi Wind
(00:03:05) Sponsors: LMNT & Waking Up
(00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory
(00:14:57) Magic & Imagination
(00:24:06) Memory “Experiments”
(00:25:19) Sponsor: AG1
(00:30:46) Reality Augmentation, Free Will
(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing
(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics
(00:49:10) Trick Explanation, Props
(00:57:21) Exposing Magic, Misdirection, Storytelling
(01:08:36) Delight, Hypnosis, Behavior Patterns
(01:17:35) Hypnotists & Guiding Attention; Social Media
(01:23:01) “Power of Pauses” & Memory; Tool: Gap … Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne
22 maart 2024 · 58 min
Recently I had the pleasure of hosting a live event in Melbourne, 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 Plenary.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Resources Lees meerAsk Huberman Lab (AI platform)
10 Minute Non-Sleep Deep Rest (NSDR)
Timestamps
(00:00:00) Introduction
(00:02:50) Strategies for Preventing Dementia
(00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training?
(00:22:40) Minimizing Circadian Disruption for Shift Workers
(00:29:24) Difference Between NSDR & Meditation
(00:37:32) Combatting Mindless Phone Scrolling
(00:42:18) Dream Clinical Trials
(00:55:55) Conclusion
Disclaimer
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How the Brain Works, Curing Blindness & How to Navigate a Career Path | Dr. E.J. Chichilnisky
18 maart 2024 · 1 uur 56 min
In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.
We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.
We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.
We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.
This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey.
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. E.J. Chichilnisky
(00:02:47) Sponsors: LMNT & Waking Up
(00:06:06) Vision & Brain; Retina
(00:11:23) Retina & Visual Processing
(00:18:37) Vision in Humans & Other Animals, Color
(00:23:01) Studying the Human Retina
(00:26:33) Sponsor: AG1
(00:31:16) Cell Types
(00:36:00) Determining Cell Function in Retina
(00:43:39) Retinal Cell Types & Stimuli
(00:49:27) Retinal Prostheses, Implants
(01:00:25) Artificial Retina, Augmenting Vision
(01:07:12) Neuroengineering, Neuroaugmentation & Specificity
(01:17:01) Building a Smart Device, AI
(01:20:02) Neural Prosthesis, Paralysis; Specificity
(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity
(01:34:00) Career Journey, Music & Dance, Neuroscience
(01:… Lees meer -
How to Enhance Focus and Improve Productivity | Dr. Cal Newport
11 maart 2024 · 2 uur 52 min
In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.
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. Cal Newport
(00:03:09) Sponsors: LMNT & Waking Up
(00:07:00) Smartphones, Office & Walking
(00:13:08) Productive Meditation, Whiteboards
(00:20:04) Tool: Capturing Ideas, Notebooks
(00:24:57) Tool: Active Recall & Remembering Information
(00:26:15) Sponsor: AG1
(00:31:29) Studying, Deliberate Practice
(00:38:13) Flow States vs. Deep Work
(00:41:39) Social Media, Emergencies
(00:45:27) Phone & Addiction; Task Switching
(00:54:23) “Neuro-Semantic Coherence” vs. Flow; Concentration
(01:02:40) Internet Use & Kids; Video Games; Audiobooks
(01:08:15) Pseudo-Productivity, Burnout
(01:12:34) Social Media Distraction; The Deep Life
(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids
(01:26:12) TikTok, Algorithm
(01:30:39) Tool: Boredom Tolerance, Gap Effects & “Thoreau Wa… Lees meer -
How Placebo Effects Work to Change Our Biology & Psychology
4 maart 2024 · 1 uur 13 min
In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals.
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) Placebo Effects
(00:02:40) Sponsors: Eight Sleep, AeroPress & Levels
(00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex
(00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls
(00:21:36) Hormone Release & Placebo Effect, Paired Associations
(00:28:52) Conditioning Effect & Insulin; Pavlovian Response
(00:32:50) Sponsor: AG1
(00:34:17) Context & Expectations; Placebo Effect & Brain
(00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits
(00:44:54) Asthma, Specificity & Placebo Effects
(00:48:01) Sponsor: InsideTracker
(00:49:03) Nicotine & Dose-Dependent Placebo Effects
(00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset
(01:01:02) Exercise & Belief Effects
(01:04:08) Placebo Effect, Brain & Stress Response
(01:11:18) Individual Variation, Genetics & Placebo Effect
(01:16:11) Zero-Cost Support, Spotify & Apple Reviews… Lees meer -
AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
1 maart 2024 · 57 min
Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally 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.
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
(00:00:00) Introduction
(00:02:34) Achieving Key Health Pillars While Traveling
(00:07:11) Improving Sleep Quality
(00:13:11) Understanding and Managing Vertigo
(00:20:44) Enhancing Brain Function Post-TBI
(00:26:58) Getting Closer to Unraveling OCD
(00:30:44) Adjusting Circadian Rhythms for Travel
(00:34:58) Optimal Dosage for Fish Oil Supplements
(00:40:17) Monitoring Hormone Levels
(00:46:09) Optimizing the Gut-Brain Axis
(00:52:04) Best Practices for Tongue Cleaning
(00:56:36) Conclusion & Thank You
Disclaimer
Learn more about y… Lees meer -
Protocols for Excellent Parenting & Improving Relationships of All Kinds | Dr. Becky Kennedy
26 februari 2024 · 2 uur 49 min
In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc.
We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries.
We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with “deeply feeling” individuals.
The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself.
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. Becky Kennedy
(00:02:44) Sponsors: Mateína, Joovv & AeroPress
(00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy
(00:14:34) Tool: Establishing Boundaries
(00:18:24) Rules, Boundaries & Connection
(00:22:19) Rewards & Punishments; Skill Building
(00:29:48) Sponsor: AG1
(00:31:16) Kids & Inherent Good
(00:34:06) Family Jobs, Validation & Confidence, Giving Hope
(00:41:54) Rewards, Pride
(00:44:48) Tool: “I Believe You”, Confidence & Safety; Other Relationships
(00:52:15) Trauma, Aloneness & Repair
(00:57:07) Tool: Repair & Apologies, Rejecting Apology
(01:01:04) Tool: Good Ap… Lees meer -
How to Optimize Cognitive Function & Brain Health | Dr. Mark D'Esposito
19 februari 2024 · 2 uur 27 min
In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.
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. Mark D’Esposito
(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep
(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function
(00:10:31) Frontal Lobe Development, Children
(00:14:12) Rules, Context & Impulse Control; Learning & Goals
(00:21:45) Focus, Improving Executive Function
(00:26:04) Connections & Top-Down Signals
(00:29:02) Sponsor: AG1
(00:30:29) Frontal Lobe Injury; Emotional Regulation
(00:37:26) Smartphones, Social Media
(00:44:37) Working Memory, Dopamine
(00:52:59) Sponsor: LMNT
(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics
(01:00:03) Bromocriptine & Working Memory, Dopamine
(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests
(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall
(01:19:27) Concussion, Traumatic Brain Injury (TBI)
(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ
(01:31:57) Aging & Frontal Executive System… Lees meer -
How to Improve Oral Health & Its Critical Role in Brain & Body Health
12 februari 2024 · 1 uur 55 min
In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.
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/hubermanlab
Timestamps
00:00:00 Oral Health
00:03:44 Sponsor: LMNT
00:07:13 Oral Health Quiz
00:13:53 Teeth Biology, Cavity Repair
00:20:01 Mouth, Gums, Saliva
00:23:54 Sponsor: AG1
00:28:51 Cavity Formation, Bacteria, Sugar, Acidity
00:35:10 Teeth Remineralization, Fluoride, Water
00:43:58 Tools: The “Do Nots” of Oral Health, Mouth Breathing
00:54:48 Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing
01:03:23 Proper Teeth Brushing; Tooth Sensitivity & Gums
01:08:16 Bacteria, Plaque & Tartar; Tooth Polishing
01:11:02 Proper Flossing Technique, Waterpik; Children & Flossing
01:14:23 Tool: Xylitol, Bacteria & Cavity Prevention
01:19:43 Toothpastes: Xylitol, Fluoride, Hydroxyapatite
01:22:38 Mouthwash & Alcohol, Antiseptic Mouthwash
01:26:29 Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse
01:32:36 Alcohol-Based Mouthwash, Nitric Oxide
01:34:52 Tools: Canker Sore Prevention & Gut Microbiome; Sleep
01:37:47 Tools: Tongue Brushing; Toothbrush Care
01:41:38 Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals
01:48:43 Dentist Vi… Lees meer -
The Biology of Social Interactions and Emotions | Dr. Kay Tye
5 februari 2024 · 2 uur 26 min
In this episode, my guest is Dr. Kay Tye, Ph.D., Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.
Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.
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/hubermanlab
Timestamps
00:00:00 Dr. Kay Tye
00:02:56 Sponsors: LMNT
00:06:40 Amygdala; “Valence”
00:12:43 Novelty; Reward & Punishment Response
00:20:06 Amygdala & Hunger; Social Interaction
00:26:21 Social Media & Social Connection; Tool: Email & Time Management
00:31:21 Sponsor: AG1
00:36:30 Social Media; Friction & Feedback, Leadership
00:43:44 Social Isolation, Harlow Experiments, “Loneliness Neurons”
00:51:47 Social Homeostasis, COVID-19 Pandemic & Loneliness
01:01:29 Quality of Social Contact, Social Homeostasis, Social Media
01:09:42 Social Media, Relationships; Social Isolation & Exclusion
01:18:26 Empathy: Friend vs. Foe
01:28:40 Background & Empathy, Diversity, Emotional Regulation
01:34:34 Abundance vs. Scarcity Mindset
01:37:22 Social Rank & Hierarchy, Sibling Order, Development
01:45:54 Dynamic Hierarchy; Dominants vs. Subordinates; Mentors
01:55:32 Psychedelics: Research & Mechanisms; Psilocybin
02:06:28 Work-Life Balance, Fitness & Extracurriculars
02:11:56 Personal Life, Diversity, Happiness; Typical Day
02:15:42 Science & Academia; Future Directions
02:23:48 Research & Science Outreach
02:28:48 Z… Lees meer -
AMA #15: Fluoride Benefits/Risks & Vagus Nerve Stimulation
1 februari 2024 · 29 min
Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.
If you're an existing Premium member, you can login to access the full episode.
If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
Timestamps
(00:00:00) Introduction
(00:01:46) Why Is Fluoride in Water and Is It Harmful?
(00:26:44) Huberman Lab Premium
In the full AMA episode, we discuss:
What Are the Effects of the Vagus Nerve on Calming the Body and the Brain? Lees meerTitle Card Photo Credit: Mike Blabac
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Tools to Enhance Working Memory & Attention
29 januari 2024 · 1 uur 25 min
In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.
I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.
This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.
Read the full show notes for this episode at hubermanlab.com.
Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Working Memory
00:01:12 Sponsors: Mateina, BetterHelp & Helix Sleep
00:05:00 Short- vs. Long-Term Memory
00:09:59 Neuroplasticity
00:15:42 Working Memory; Attention & Focus
00:20:04 Working Memory Test
00:25:35 Sponsor: AG1
00:27:02 Brain & Working Memory; Dopamine
00:36:13 Working Memory Capacity Test
00:44:37 Increasing Dopamine & Working Memory
00:49:26 Task Switching, Distractions
00:54:42 Sponsor: LMNT
00:56:04 Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine
01:03:08 Tool: Deliberate Cold Exposure & Dopamine
01:11:02 Tool: Working Memory & Binaural Beats
01:15:23 Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens
01:22:53 Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)
01:29:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
Disclaimer & Disclosures
Learn more about your ad … Lees meer -
Journal Club with Dr. Peter Attia | Effects of Light & Dark on Mental Health & Treatments for Cancer
22 januari 2024 · 3 uur 3 min
In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.
We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.
Read the full shotes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Timestamps
00:00:00 Dr. Peter Attia, Journal Club
00:02:56 Sponsors: LMNT & Waking Up
00:07:14 Light, Dark & Mental Health; Retina
00:11:16 Outdoor vs. Indoor Light, Cataracts, Sunglasses
00:16:17 Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light
00:24:55 Tools: Night & Light Exposure; Waking Before Sunrise
00:31:05 Article #1, Light/Dark Exposure & Mental Health
00:32:36 Sponsor: AG1
00:38:18 Odds Ratio, Hazard Ratio
00:45:43 Night vs. Daylight Exposure, Mental Health Disorders
00:51:35 Major Depression & Light Exposure; Error Bars & Significance
01:00:39 Prescriptions; Environmental & Artificial Light; Red Lights
01:08:14 Nighttime Light Exposure; Sleep Trackers & Belief Effects
01:13:54 Light Directionality, Phone, Night
01:17:21 Light Wavelengths & Sensors; Sunglasses
01:20:58 Hawthorne Effect, Reverse Causality, Genetics
01:26:26 Artificial Sweeteners, Appetite
01:31:16 Natural Light Cycle… Lees meer -
Tools to Reduce & Manage Pain | Dr. Sean Mackey
15 januari 2024 · 2 uur 52 min
In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.
We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.
We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.
And we discuss pain medications, including the controversial use of opioids and the opioid crisis.
This episode will help people understand, manage, and control their pain as well as the pain of others.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Sean Mackey
(00:02:28) Sponsors: LMNT & Waking Up
(00:06:13) Pain, Unique Experiences, Chronic Pain
(00:13:05) Pain & the Brain
(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics
(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin
(00:27:51) Sponsor: AG1
(00:30:19) Caffeine, NSAIDs, Tylenol
(00:32:34) Pain & Touch, Gate Control Theory
(00:38:56) Pain Threshold, Gender
(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)
(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold
(01:00:54) Tools: Psychology, Mindfulness-Based Stress Re… Lees meer -
How to Prevent & Treat Colds & Flu
8 januari 2024 · 2 uur 1 min
In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.
I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.
I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu.
I discuss how to use exercise and sauna to bolster the immune response.
This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.
Correction: I misspoke in the episode. A micron is 1/10,000 of a centimeter, not 1,000. Additionally, 1 millimeter equals 1/10 of a centimeter, not 1/100.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Avoid Colds & Flu
(00:01:58) Sponsors: LMNT & Waking Up
(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth
(00:13:48) Spreading a Cold; Symptoms & Contagious Myths
(00:17:43) Flu Virus & Transmission; Flu Shots
(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness
(00:26:13) Sponsor: AG1
(00:28:44) Spreading Cold & Flu, Symptoms
(00:30:43) Immune System, Physical Barriers
(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold
(00:45:14) Innate Immune System
(00:54:15) Adaptive Immune System; Lymphatic System
(01:… Lees meer -
How to Build Immense Inner Strength | David Goggins
1 januari 2024 · 2 uur 32 min
In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.
David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.
He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.
This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.
It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.
Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) David Goggins
(00:03:39) Sponsors: LMNT & Waking Up
(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)
(00:14:59) Writing & Learning, ADHD & Focus
(00:20:35) Friction, Focus, “Conqueror’s Mindset”
(00:25:16) Early Hardships, “Haunted”
(00:30:48) Anger, Social Media; Growth & Challenges
(00:34:41) Sponsor: AG1
(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”
(00:42:39) Inspiration, Characters & Self Image
(00:46:09) Willpower & Anterior Mid-Cingulate Cortex
(00:53:23) Friction & the “Suck”, Willpower
(00:59:14) Building Willpower, Brain & “No Days Off” Me… Lees meer -
AMA #14: 2023 Philanthropy, Evening Routine, Light Therapy, Health Metrics & More
31 december 2023 · 1 uur 5 min
Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
Timestamps
(00:00:00) Introduction
(00:00:34) 2023 Scientific Research Contributions
(00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings
(00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep
(00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light
(00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly
(00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep
(00:46:41) Strength Training for Women: Protocols for Strength Wi… Lees meer -
Protocols to Access Creative Energy and Process | Rick Rubin
25 december 2023 · 2 uur 23 min
In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Rick Rubin
(00:02:00) Sponsors: LMNT & Waking Up
(00:06:27) Tool: Coherence Breathing, Heart Rate Variability
(00:09:32) Treading Water, Podcasts
(00:11:45) Tool: Meditation Practices
(00:15:43) Sunlight, Skin, Circadian Rhythm
(00:20:00) Headphones, Natural Living, Diet
(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists
(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines
(00:33:33) Sponsor: AG1
(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment
(00:40:43) Wrestling, Storytelling; Johnny Cash
(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation
(00:56:36) … Lees meer -
How Sugar & Processed Foods Impact Your Health | Dr. Robert Lustig
18 december 2023 · 3 uur 23 min
In this episode, my guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health. We address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber and sugar can modify the CICO equation. We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive (acting similarly to drugs of abuse) and how sugar alters brain circuits related to food cravings and satisfaction. We discuss the role of sugar in childhood and adult obesity, gut health and disease and mental health. We also discuss how the food industry uses refined sugars to create pseudo foods and what these do to the brain and body. This episode is replete with actionable information about sugar and metabolism, weight control, brain health and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Robert Lustig
(00:02:02) Sponsors: LMNT & Waking Up
(00:06:41) Calories, Fiber
(00:12:15) Calories, Protein & Fat, Trans Fats
(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods
(00:26:43) Fructose, Mitochondria & Metabolic Health
(00:31:54) Trans Fats; Food … Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at the Chicago Theatre
13 december 2023 · 55 min
Recently I had the pleasure of hosting a live event in Chicago, Illinois. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at The Chicago Theatre.
We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Introduction
(00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age?
(00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts?
(00:10:17) How Does Hypnosis Therapy Work?
(00:17:15) Psychedelics in Clinical Therapy
(00:30:23) How Has Your Podcast Changed Your Life?
(00:35:21) What Do You Feel Is the Next Big Thing in the Health Space?
(00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off?
(00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student
(00:50:17) How Can We Transform the American Education System to Be More Effective?
(00:54:06) Conclusion
Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer -
The Causes & Treatments for Autism | Dr. Karen Parker
11 december 2023 · 2 uur 50 min
In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Karen Parker
(00:01:30) Sponsors: LMNT & Waking Up
(00:06:25) Autism, Frequency, Diagnosis
(00:10:41) Early Interventions; Heritability & Autistic Traits
(00:13:00) Autistic Spectrums; Studying Autism
(00:21:29) Environment, Risk Factors & In Utero Development
(00:28:01) Sponsor: AG1
(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding
(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin
(00:55:16) Oxytocin & Autism; Benefit & Risks
(01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis
(01:14:30) MDMA & Autism
(01:17:05) Vasopressin, Social Interaction; Voles & Parenthood
(01:27:07) Human Social Connection, Oxytocin Levels & Autism
(01:33:45) Primate Model of Social Impairment
(01:42:47) Preclinical Animal Models, Mouse & Primates
(01:47:11) Prim… Lees meer -
A Process for Finding & Achieving Your Unique Purpose | Robert Greene
4 december 2023 · 3 uur 6 min
In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Robert Greene
(00:02:15) Sponsors: LMNT & Waking Up
(00:05:56) Mastery (The Book), Purpose
(00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement
(00:18:00) Early Interests, Delight & Discovery
(00:22:50) Love vs. Hate Experiences & Learning
(00:28:25) Self-Awareness, Frustration, Excitation
(00:30:51) Sponsor: AG1
(00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time
(00:43:57) Power & Relationships; Purpose & Mastery
(00:55:51) Seduction, Vulnerability, Childhood
(01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Conn… Lees meer -
AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors
30 november 2023 · 24 min
Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.
If you're an existing Premium member, you can login to access the full episode.
If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
Timestamps
(00:00:00) Introduction
(00:01:46) Does Cold Weather Make You Sick?
(00:21:58) Huberman Lab Premium
In the full AMA episode, we discuss:
Wim Hof Breathing and Sickness
Articles
Association of oral breathing with dental malocclusions and general health in children Lees meerTitle Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Unlock Your Potential, Motivation & Unique Abilities | Dr. Adam Grant
27 november 2023 · 3 uur 7 min
In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Adam Grant
(00:01:53) Sponsors: LMNT & Waking Up
(00:05:56) Procrastination & Emotion; Curiosity
(00:14:06) Creativity & Procrastination; Motivation
(00:20:48) Intrinsic Motivation & Curiosity
(00:27:59) Tool: Tasks & Sense of Purpose
(00:29:34) Spo… Lees meer -
A Science-Supported Journaling Protocol to Improve Mental & Physical Health
20 november 2023 · 1 uur 33 min
In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Journaling Protocol for Mental & Physical Health
(00:03:022) Sponsors: LMNT & Waking Up
(00:07:16) Journaling & Confronting Traumatic Events
(00:11:25) Tool: Expressive Writing
(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling
(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition
(00:24:38) Low Expressors vs. High Expressors
(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing
(00:35:02) Tool: Writing Session Tips
(00:38:20) Sponsor: AG1
(00:41:02) Positive Mental & Physical Benefits
(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection
(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures
(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telli… Lees meer -
LIVE EVENT Q&A: Dr. Andrew Huberman at Meridian Hall in Toronto
15 november 2023 · 39 min
Recently I had the pleasure of hosting a live event in Toronto, Ontario. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Meridian Hall.
We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Timestamps
(00:00:00) Introduction
(00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti?
(00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices
(00:12:46) Understanding and Fostering Sudden Inspiration in the Brain
(00:16:36) How Can Canadians Fight the Season Depression?
(00:22:45) How Do You Increase Neuroplasticity After 30?
(00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home?
(00:33:02) What Does Your Morning Meditation Consist Of?
(00:38:05) Conclusion
Title Card Photo Credit: Mike Blabac
Disclaimer
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Female Hormone Health, Fertility & Vitality | Dr. Natalie Crawford
13 november 2023 · 3 uur 23 min
In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Dr. Natalie Crawford
(00:01:52) Sponsors: LMNT & Waking Up
(00:04:59) Female Puberty & Growth Characteristics, Height
(00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF)
(00:17:31) Endocrine Disruptors, Fetal Development
(00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers
(00:25:13) Breast Milk vs. Formula & Fertility
(00:26:04) Menstruation Cycle & Hormones, Timing
(00:33:47) Sponsor: AG1
(00:35:59) Estrogen, Progesterone & Menstrual Cycle
(00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility
… Lees meer -
Improving Male Sexual Health, Function & Fertility | Dr. Michael Eisenberg
6 november 2023 · 2 uur 33 min
In this episode, my guest is Dr. Michael Eisenberg, MD, a urologist and professor specializing in male sexual function and fertility at Stanford University. Based on his clinical work and research, he is considered a top world expert on male sexual and reproductive health. We discuss testosterone levels and what really impacts them, testosterone therapy, sperm quality and counts, penile and testicular health and function, pelvic floor and prostate and urinary tract health, erectile function and dysfunction and the various causes and treatments for common male sexual, hormonal and reproductive challenges. We also address post-finasteride syndrome and trends in penile length. This episode is rich in actionable information about men’s sexual and reproductive health, including key tests and at-home evaluations, and the behavioral, nutritional, exercise and prescription-based tools that can support male sexual and reproductive health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Michael Eisenberg
(00:02:05) Sponsors: LMNT & Waking Up
(00:04:20) Sperm Quality, Geographic & Environmental Factors
(00:12:00) Fertility & Sperm Quality; Testosterone, Cell Phones & Heat
(00:19:26) Testosterone, Age, Obesity
(00:26:49) Tool: Optimize Sperm Quality, Exogenous Testosterone, hCG
(00:35:56) Sponsor: AG1
(00:36:57) Tool: Lifestyle Factors & Sperm Quality, Alcohol
(00:43:27) Sperm Quality, Recreational & Over-the-Counter Drugs, Cannabis
(00:46:56) High-Impact Sports, Traumatic Brain Injury (TBI), Pituitary & Testosterone
(00:49:55) Bicycling, Numbness & Sexual Dysfunction; Walking & Testosterone
(00:55:39) Exogenou… Lees meer -
AMA #12: Thoughts on Longevity Supplements (Resveratrol, NR, NMN, Etc.) & How to Improve Memory
31 oktober 2023 · 29 min
Welcome to a preview of the 12th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
If you're an existing Premium member, you can login to access the full episode.
If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
Timestamps
(00:00:00) Introduction
(00:01:46) Resveratrol and Longevity Supplements
(00:26:49) Huberman Lab Premium
In the full AMA episode, we discuss:
What Is Working Memory and How to Improve It Lees meerTitle Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
30 oktober 2023 · 1 uur 57 min
In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Mood & Mental Health Toolkit
(00:03:27) Sponsors: LMNT & Waking Up
(00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health
(00:13:58) Pillar #1: Sleep & Sleep Routine
(00:18:00) Pillar #2: Light, Sunlight
(00:24:38) Tool: Nighttime Environment & Darkness
(00:28:33) Pillar #3: Movement; Pillar #4: Nutrition
(00:31:30) Sponsor: AG1
(00:34:51) Pillar #5: Social Connection
(00:40:00) Pillar #6: Stress Control; Physiological Sigh
(00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Ex… Lees meer -
Curing All Human Diseases & the Future of Health & Technology | Mark Zuckerberg & Dr. Priscilla Chan
23 oktober 2023 · 2 uur 11 min
In this episode, my guests are Mark Zuckerberg, CEO of Meta (formerly Facebook, Inc.), and his wife, Dr. Priscilla Chan, M.D., co-founder and co-CEO of the Chan Zuckerberg Initiative (CZI). We discuss how CZI plans to cure all human diseases by the end of this century by funding transformative projects and technologies at the intersection of biology, engineering, and artificial intelligence (AI). They describe their funding and development of Biohubs and the progress already underway to accelerate the understanding of cell function, pathways, and disease. Then, Mark discusses social media, its impact on mental health, and new tools for online experiences. We also discuss Meta’s virtual reality (VR), augmented and mixed reality tech, and how AI will soon completely transform our online and physical life experiences. This episode ought to interest anyone curious about biology, medicine, mental health, AI, and the future of technology and humanity.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Mark Zuckerberg & Dr. Priscilla Chan
(00:02:31) Sponsors: LMNT & Waking Up
(00:05:35) Chan Zuckerberg Initiative (CZI) & Human Disease Research
(00:08:51) Innovation & Discovery, Science & Engineering
(00:12:53) Funding, Building Tools & Imaging
(00:17:57) Healthy vs. Diseased Cells, Human Cell Atlas & AI, Virtual Cells
(00:21:59) Single Cell Methods & Disease; CELLxGENE Tool
(00:26:30) Sponsor: AG1
(00:29:53) AI & Hypothesis Generation; Long-term Projects & Collaboration
(00:35:14) Large Language Models (LLMs), In Silico Experiments
(00:42:11) CZI Biohubs, Chicago, New York
(00:50:52) Universities & Biohubs; Thera… Lees meer -
How to Understand Emotions | Dr. Lisa Feldman Barrett
16 oktober 2023 · 2 uur 36 min
In this episode, my guest is Dr. Lisa Feldman Barrett, Ph.D., a Distinguished Professor of Psychology at Northeastern University who is a world expert in the science of emotions. She explains what emotions are and how the brain represents and integrates signals from our body and the environment around us to create our unique emotional states. We discuss the relationship between emotions and language, how our specificity of language impacts our emotional processing, the role of facial expressions in emotions, and how emotions relate to sleep, movement, nutrition and the building and reinforcement of social bonds. We also discuss actionable tools for how to regulate feelings of uncertainty and tools to better understand the emotional states of others. This episode ought to be of interest to anyone curious about the neuroscience and psychology underlying emotions and for those who seek to better understand themselves and relate to others and the world in richer, more adaptive ways.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Lisa Feldman Barrett
(00:03:18) Sponsors: LMNT & Waking Up
(00:05:46) Core Components of Emotions
(00:10:42) Facial Movement & Interpretation, Emotion
(00:19:33) Facial Expressions & Emotion, Individualization
(00:31:03) Emotion Categories, Culture & Child Development
(00:37:10) Sponsor: AG1
(00:37:50) Legal System, ‘Universal’ Emotions & Caution
(00:41:07) Language Descriptions, Differences & Emotion
(00:48:18) Questions & Assumptions; Language, Emotions & Nervous System
(00:53:40) Brain, Uncertainty & Categories
(01:03:57) Brain & Summaries; Emotions as “Multimodal Summaries”… Lees meer -
How to Increase Your Willpower & Tenacity
9 oktober 2023 · 2 uur 4 min
In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Tenacity & Willpower
(00:01:36) Sponsors: LMNT & Waking Up
(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation
(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy
(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress
(00:28:31) Sponsor: AG1
(00:28:58) Willpower as a Limited Resource (Theory)
(00:35:36) Willpower & Glucose, Brain Energetics
(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges
(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication
(01:14:54) Allostasis, Anterior Midcingulate Cortex Function
(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise
(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower
(01:50:58) Impossible Tasks, Super-Ag… Lees meer -
How to Succeed at Hard Conversations | Chris Voss
2 oktober 2023 · 2 uur 50 min
In this episode, my guest is Chris Voss, a former Federal Bureau of Investigation (FBI) agent who was the lead negotiator in many high-risk, high-consequence cases. Chris has taught negotiation courses at Harvard and Georgetown Universities and is the author of the book “Never Split the Difference.” We discuss how to navigate difficult conversations of all kinds, including in business, romance and romantic breakups, job firings and tense conversations with family and friends. Chris explains how to navigate online, in person and in written negotiations, the red flags to watch out for and how to read body and voice cues in face-to-face and phone conversations. He explains how to use empathy, certain key questions, proactive listening, emotional processing and more to ensure you reach the best possible outcome in any hard conversation. This episode ought to be of interest to anyone looking to improve their interpersonal abilities and communication skills and for those who want to be able to keep a level head in heated discussions.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Chris Voss
(00:02:34) Sponsors: LMNT & Waking Up
(00:04:59) Negotiation Mindset, Playfulness
(00:11:41) Calm Voice, Emotional Shift, Music
(00:18:59) “Win-Win”?, Benevolent Negotiations, Hypothesis Testing
(00:28:38) Generosity
(00:33:06) Sponsor: AG1
(00:33:44) Hostile Negotiations, Internal Collaboration
(00:39:40) Patterns & Specificity; Internet Scams, “Double-Dip”
(00:48:15) Urgency, Cons, Asking Questions
(00:54:46) Negotiations, Fair Questions, Exhausting Adversaries
(01:02:18) “Vision Drives Decision”, Human Nature & Investi… Lees meer -
AMA #11: Improve Task Switching & Productivity and Reduce Brain Fog
29 september 2023 · 35 min
Welcome to a preview of the 11th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at www.hubermanlab.com/premium.
Timestamps
(00:00:00) Introduction
(00:01:46) Is There a Way to Get Better at Task Switching?
(00:32:17) Huberman Lab Premium
In the full AMA episode, we discuss:
What Can I Do in Order to Avoid Getting Brain Fog? Lees meerTitle Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices -
GUEST SERIES | Dr. Paul Conti: Tools and Protocols for Mental Health
27 september 2023 · 2 uur 41 min
This is episode 4 of a 4-part special series on mental health with Stanford and Harvard-trained psychiatrist Dr. Paul Conti, M.D. Dr. Conti explains what true self-care is and how our mental health benefits from specific self-care and introspection practices — much in the same way that our physical health benefits from certain exercise and nutrition habits. He describes how the foundation of mental health is an understanding of one’s own mind and the specific questions to ask in order to explore the conscious and unconscious parts of ourselves. He describes how this process can be done either on our own, through journaling, meditation and structured thought, or in therapy with the help of a licensed professional. He also explains how unprocessed trauma can short-circuit the process and how to prevent that, and the role of friendships and other relational support systems in the journey of self-exploration for mental health. People of all ages and those with and without self-introspection and therapy experience ought to benefit from the information in this episode.
For show notes and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Self Care
(00:02:37) Sponsors: BetterHelp & Waking Up
(00:05:34) What is Self-Care?, Foundation, Self-Understanding
(00:13:18) Life Narratives
(00:15:24) Journaling, Self-Inquiry & Therapy
(00:24:41) Unconscious Mind, Salience & Journaling; Panic Attacks
(00:28:20) Self-Inquiry; Grief & Death
(00:33:23) Sponsor: AG1
(00:34:39) Self-Harm, Hopelessness & Therapy
(00:37:27) Apprehension of Unconscious Mind Exploration
(00:42:34) Mental Health Map: Cupboards, Agency & Gratitude, Generative Drive
(00:54:18) Structure of Self, Unconscious Mind, Abscess Analogy
(01:01:57) Exploring the Unconscious Mind, Curiosity, “Question the Given… Lees meer -
Efforts & Challenges in Promoting Public Health | U.S. Surgeon General Dr. Vivek Murthy
25 september 2023 · 2 uur 30 min
In this episode, my guest is Dr. Vivek Murthy, M.D., the acting U.S. Surgeon General who earned his undergraduate degree from Harvard and his M.D. from Yale School of Medicine. We discuss nutrition, food additives, social media and mental health, public health initiatives to combat the crisis of social isolation, the obesity crisis, addiction and other pressing issues in public health. Dr. Murthy explains the role of the U.S. government in promoting specific public health issues and the steps needed to rebuild public trust in scientific and medical information. We also discuss health care accessibility, insurance barriers and individual versus team-based medical care. We also discuss topics gleaned from listener questions, such as the facts and myths about “Big Pharma” and “Big Food” industries, scientific research and public health policies.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Vivek Murthy
(00:02:10) Sponsors: LMNT & Waking Up
(00:04:35) Surgeon General Roles
(00:07:44) Illness Framework, Enhancing Wellbeing
(00:12:42) Priorities as Surgeon General
(00:19:50) Public Health Message Distribution
(00:28:24) Diagnosis vs. Optimizing Health
(00:33:24) Sponsor: AG1
(00:34:01) Food Additives, Highly Processed Foods, Food Availability
(00:39:11) Difficulties Addressing Health Issues & Highly Processed Foods
(00:49:53) Retribution, Integrity & Public Trust
(00:54:41) Company Opposition
(00:59:50) Public Health Communication, Masks & COVID-19, Public Trust
(01:07:01) Masks, Humility; Building Public Trust
(01:10:45) Rebuilding Relationship to Public, Vaccines
(01:17:41) Community Core & Diversity… Lees meer -
GUEST SERIES | Dr. Paul Conti: How to Build and Maintain Healthy Relationships
20 september 2023 · 3 uur 5 min
This is episode 3 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a psychiatrist who did his medical training at Stanford School of Medicine and residency at Harvard Medical School. He is the author of the book, “Trauma: The Invisible Epidemic.” Dr. Conti explains how to find, develop and strengthen healthy relationships — including romantic relationships, work and colleague relationships, and friendships. He explains a roadmap of the conscious and unconscious mind that can allow anyone to navigate conflicts better and set healthy boundaries in relationships. We also discuss common features of unhealthy relationships and clinically supported tools for dealing with relationship insecurity, excessive anxiety, past traumas, manipulation and abuse. Dr. Conti explains how, in healthy relationships, there emerges a dynamic of the mutually generative “us” and how to continually improve that dynamic. The next episode in this special series explores true self-care, which can be cultivated through a process of building self-awareness along with other important practices.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
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Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Build Healthy Relationships
(00:02:04) Sponsors: BetterHelp & Waking Up
(00:05:01) Healthiest Self in Relationships
(00:10:51) Structure & Function of Self
(00:15:44) Relationships, Levels of Emergence
(00:22:48) Generative Drive in Relationships
(00:35:00) Sponsor: AG1
(00:36:26) Generative Drive, Aggressive Drive, Pleasure Drive
(00:45:16) Romantic Relationships & Matched Generative Drives, Trauma Bonds
(00:53:05) Generative Drive Expression, Libido, Giving & Taking
(01:04:29) Sponsor: Eight Sleep
(01:05:50) Generative Drive in Partnerships
(01:11:16) Libido, Avoidance & Working thr… Lees meer -
How to Use Music to Boost Motivation, Mood & Improve Learning
18 september 2023 · 1 uur 40 min
In this episode, I describe how your brain and body are fundamentally wired to perceive and respond to music and how those responses can be leveraged to improve your mood, allow for processing sad emotions and enhance learning and performance. I explain the data showing how music can increase motivation for cognitive or physical work, what specific music has been shown to enhance cognitive performance, and whether silence or music is more effective in enhancing focus while studying. I also discuss how specific musical pieces can rapidly reduce anxiety, as well as certain prescription medications. I explain how listening to certain types of music can improve various health metrics (e.g., heart rate). Finally, I discuss how music helps to enhance neuroplasticity (rewiring of brain connections), thereby improving learning and memory. Whether you sing, play an instrument or enjoy listening to music, this episode provides numerous science-informed tools for using music to enhance productivity, mood, emotional states, and overall enjoyment of life.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Music & Your Brain
(00:03:32) The Brain Body Contract
(00:03:49) Sponsors: LMNT & Waking Up
(00:07:09) Music & Emotions; Brain & Body Interpretation
(00:13:03) Music & Intent; Babies, Music & Movement
(00:19:19) Tool: Health Metrics & Music, Breathing & Heart Rate
(00:29:16) Sponsor: AG1
(00:30:50) Music, Brain & Predictions
(00:38:07) Music & Brain: Novelty, Arousal, Memories
(00:44:22) Tool: Movement; Motivation & Faster Music
(00:50:49) Tool: Cognitive Work & Binaural Beats
(00:54:11) Silence or Music for Studying?… Lees meer -
GUEST SERIES | Dr. Paul Conti: How to Improve Your Mental Health
13 september 2023 · 3 uur 15 min
This is episode 2 of a 4-part special series on mental health with Dr. Paul Conti, M.D., a Stanford and Harvard-trained psychiatrist currently running a clinical practice, the Pacific Premiere Group. Dr. Conti explains specific tools for how to overcome life’s challenges using a framework of self-inquiry that explores all the key elements of self, including defense mechanisms, behaviors, self-awareness and attention. We also discuss our internal driving forces, how to align them and ultimately, how to cultivate a powerful “generative drive” of positive, aspirational pursuits. Dr. Conti also explains how to adjust your internal narratives, reduce self-limiting concepts, overcome intrusive thoughts, and how certain defense mechanisms, such as “acting out” or narcissism, show up in ourselves and others. The next episode in this special series explores how to build healthy relationships with others.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
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BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
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Timestamps
(00:00:00) Improve Mental Health
(00:02:19) Sponsors: BetterHelp & Waking Up App
(00:05:26) Structure & Function of Healthy Self
(00:16:25) Agency & Gratitude
(00:21:14) Aggressive Drive, Pleasure Drive, Generative Drive
(00:30:00) Physical & Mental Health Similarities, Verb States
(00:37:05) Sponsor: AG1
(00:38:32) Lack of Motivation, Drives
(00:43:06) Video Games/Social Media & Distraction, Generative Drive
(00:51:46) Asking Better Questions, Psychiatric Medicine, Physical Health Parallels
(00:59:10) Sponsor: Eight Sleep
(01:00:30) Self-Reflection & Structure of Self “Cupboards”, Trauma & Agency
(01:08:53) Feeling Stuck, Defense Mechanisms & Sublimation, Character
(01:13:58) Self-Reflection & Function of Self “Cupboards”, Self-Awarene… Lees meer -
Journal Club With Dr. Peter Attia | Metformin for Longevity & the Power of Belief Effects
11 september 2023 · 2 uur 18 min
In this journal club episode, my guest is Stanford and Johns Hopkins-trained physician, Dr. Peter Attia, M.D., who is also the host of The Drive podcast and the author of the bestselling book "Outlive: The Science & Art of Longevity."
We each present a scientific paper and discuss the findings' strengths, weaknesses and actionable takeaways.
First, we discuss an article that addresses whether taking the drug metformin can enhance longevity. Then, we discuss an article on belief effects (similar to placebo effects), showing how the effects of a drug on the brain and cognition depend on one's belief about the dose of the drug taken, not the actual dose.
Our conversation also highlights how to read, interpret and critique scientific studies. This episode ought to be of interest to those curious about health and longevity, medicine and psychology and for anyone seeking to better understand how to read and digest scientific findings.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Peter Attia, Journal Club
(00:03:43) Sponsors: LMNT & Waking Up
(00:06:11) Dreams
(00:12:36) Article #1, Metformin, Mitochondria, Blood Glucose
(00:19:47) Type 2 Diabetes & Causes, Insulin Resistance
(00:25:30) Type 2 Diabetes Medications, Metformin, Geroprotection, Bannister Study
(00:36:37) Sponsor: AG1
(00:37:15) TAME Trial; Demographics, Twin Cohort
(00:44:27) Metformin & Mortality Rate
(00:51:28) Kaplan-Meier Mortality Curve, Error Bars & Significance, Statistical Power
(01:02:23) Hazard Ratios, Censoring
(01:09:00) Metformin Advantage?, Variables, Interventions Testing Program
(01:16:02) Berberine, Acarbose, SGLT2 Inhibit… Lees meer -
GUEST SERIES | Dr. Paul Conti: How to Understand & Assess Your Mental Health
6 september 2023 · 3 uur 43 min
This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health.
For the full show notes, including articles, books, and other resources, visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
BetterHelp: https://betterhelp.com/huberman
Waking Up: https://wakingup.com/huberman
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Timestamps
(00:00:00) Dr. Paul Conti
(00:03:46) Sponsors: BetterHelp & Waking Up App
(00:06:55) What is a Healthy Self?
(00:10:41) Agency & Gratitude; Empowerment & Humility
(00:16:13) Physical Health & Mental Health Parallels
(00:20:21) Structure of Self; Unconscious vs. Conscious Mind; “Iceberg”
(00:26:15) Defense Mechanisms; Character Structure “Nest”, Sense of Self
(00:31:27) Predispositions & Character Structure
(00:36:01) Sponsor: AG1
(00:37:27) Character Structure & Action States; Physical Health Parallels
(00:46:20) Anxiety; Understanding Excessive Anxiety
(00:53:12) Improving Confidence: State Dependence & Phenomenology; Narcissism
(… Lees meer -
How Risk Taking, Innovation & Artificial Intelligence Transform Human Experience | Marc Andreessen
4 september 2023 · 2 uur 53 min
In this episode, my guest is Marc Andreessen, the legendary software innovator who co-created the internet browser Mosaic, co-founded Netscape, and is now at Andreessen Horowitz — a venture capital firm that finds and brings to life technologies that transform humanity. We discuss what it takes to be a true innovator, including the personality traits required, the role of environment and the support systems needed to bring revolutionary ideas to fruition. We discuss risk-taking as a necessary but potentially hazardous trait, as well as the role of intrinsic motivation and one’s ability to navigate uncertainty. We also discuss artificial intelligence (AI) and Marc’s stance that soon everyone will use AI as their personalized coach and guide for making decisions about their health, relationships, finances and more — all of which he believes will greatly enhance our quality of life. We also delve into nuclear power, gene editing, public trust, universities, politics, and AI regulation. This episode is for those interested in the innovative mind, psychology, human behavior, technology, culture and politics. Lees meer
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Marc Andreessen
(00:03:21) Sponsors: LMNT & Waking Up
(00:06:05) Personality Traits of an Innovator
(00:12:49) Disagreeableness, Social Resistance; Loneliness & Group Think
(00:18:48) Testing for Innovators, Silicon Valley
(00:23:18) Unpredictability, Pre-Planning, Pivot
(00:28:53) Intrinsic vs Extrinsic Motivation, Social Comparison
(00:32:53) Sponsor: AG1
(00:33:49) Innovators & Personal Relationships
(00:39:24) Risk Taking, Innovators, …
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AMA #10: Benefits of Nature & “Grounding," Hearing Loss Research & Avoiding Altitude Sickness
30 augustus 2023 · 22 min
Welcome to a preview of the 10th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.
Timestamps
(00:00:00) Introduction
(00:01:42) Scientifically-Supported Benefits of Nature
(00:24:12) Huberman Lab Premium
In the full AMA episode, we discuss: Lees meerNew Research for Those With Sudden Hearing Loss
Science-Backed Methods for Altitude Sickness Prevention & Enhanced Acclimatization
Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Goals Toolkit: How to Set & Achieve Your Goals
28 augustus 2023 · 1 uur 31 min
In this episode, I describe science-based protocols to set and achieve your goals in a way that maximizes the likelihood of reaching them. I explain how to define a priority and reach a specific goal by systematically assessing the challenge level, measurability, milestones, and action states needed to make progress from start to finish. I also explain research-supported tools to improve your performance during cognitive or physical goal work — including directed visualization, variable reward timing, and optimizing your physical environment. I also dispel common myths about goal setting and achievement. This episode provides a science-supported toolkit of zero-cost strategies for goal-setting, goal-pursuit, and goal-completion that can be applied to any physical or cognitive endeavor.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Goal Setting Toolkit
(00:02:26) Sponsors: LMNT & Waking Up
(00:04:43) Biology of Goal Setting & Pursuit
(00:08:50) Tool 1: Choose a Priority Goal
(00:12:04) Tool 2: Pursue Lofty Goals
(00:17:23) Tool 3: Define Verb Actions, Measurability & Specificity; Writing vs. Typing
(00:24:06) Tool 4: Visual Reminder Myth; “Post-It Fallacy”
(00:26:44) Tool 5: Accountability Myth, “Don’t Tell the World” Rule
(00:31:35) Intrinsic Motivation & Goal Achievement
(00:33:22) Sponsor: AG1
(00:33:54) Tool 6: Measurable Goal; Quarterly Cycle
(00:37:35) Tool 7: Quantifiable Goals; Book Writing
(00:43:34) Tool 8: Visualization of End; Motivation & Negative Thinking
(00:50:38) Sponsor: InsideTracker
(00:51:44) Tool 9: Visual Target/Finish Line Training & Perceived Effort
(01:05:50) Tool 10: Distance… Lees meer -
Life, Death & the Neuroscience of Your Unique Experience | Dr. David Linden
21 augustus 2023 · 2 uur 32 min
In this episode, my guest is Dr. David Linden, Ph.D., professor of neuroscience at Johns Hopkins University School of Medicine and the author of many popular books about the brain. We discuss individual differences between people — focusing on differences in how people sense the world around them and the roles that chance, heredity, and life experiences (even in utero) play in determining our physical and cognitive traits. We discuss the bidirectional connection between the mind and body and how our thoughts and mental practices (e.g., meditation and breathwork) impact our health. We also discuss the link between inflammation and depression. We also discuss Dr. Linden’s terminal illness diagnosis, his mindset during chemotherapy and what his diagnosis has taught him about the mind, gratitude, time perception and life. This episode also covers sensual touch, cerebellar function, and epigenetic inheritance and ought to be of interest to all interested in neuroscience, genetics, psychology and human development.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) David Linden
(00:04:15) Sponsors: LMNT & Waking Up
(00:07:54) Sensory Touch & Genitals, Krause Corpuscles
(00:16:46) Sexual Experiences & Sensation
(00:19:14) Human Individuality & Variation; Senses & Odor Detection
(00:29:32) Sponsor: AG1
(00:31:22) Visual Individuality; Heat Tolerance; Early Life Experiences & Variation
(00:40:28) Auditory Variability, Perfect Pitch
(00:42:08) Heritability & Human Individuality: Cognitive & Physical Traits
(00:49:36) Heritability, Environment, Personality; Twin Studies
(01:01:19) Development, Chance; Transgene… Lees meer -
Improving Sexual & Urological Health in Males and Females | Dr. Rena Malik
14 augustus 2023 · 2 uur 50 min
In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health.
Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Rena Malik
(00:04:21) Sponsors: LMNT & Waking Up
(00:07:45) Pelvic Floor: Urination & Sexual Function
(00:14:13) What is a Healthy Pelvic Floor?
(00:19:44) Kegels, Benefits & Risks, Urinary Incontinence
(00:24:08) Pelvic Floor Relaxation; Exercise & Pelvic Floor
(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow & Nerves
(00:35:31) Sponsor: AG1
(00:37:07) Pelvic Floor: Medical Professionals & Physical Therapy
(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty
(00:43:13) Desire & Arousal Issues; Erectile Dysfunction, … Lees meer