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Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

7 augustus 2023 · 1 uur 39 min
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In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Ketamine
(00:02:46) Sponsors: LMNT & Waking Up
(00:05:13) Ketamine & PCP; Clinical & Recreational Use
(00:09:00) Depression & Current Treatments
(00:15:17) Preclinical Models of Depression & Ketamine; “Learned Helplessness”
(00:22:11) Ketamine & Clinical Uses; Depression & Suicidality
(00:28:32) Ketamine & Other Psychiatric Challenges; Relief & Durability
(00:33:40) Sponsor: AG1 (Athletic Greens)
(00:34:29) NMDA Receptor & Neuroplasticity
(00:41:36) Excitatory & Inhibitory Communication, Seizure, NMDA Receptors & Ketamine
(00:48:26) How Ketamine Functions in Brain; A… Lees meer
Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk

31 juli 2023 · 2 uur 12 min
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In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Tony Hawk
(00:03:32) Sponsors: LMNT & Waking Up
(00:05:55) Childhood & Self-Concept
(00:11:08) Early Skateboarding & Skateparks
(00:16:58) Adolescence, Skateboarding
(00:23:10) Turning Professional, The Bones Brigade
(00:32:01) Sponsor: AG1 (Athletic Greens)
(00:35:27) Trick Development & Evolution
(00:40:33) Visualization, Dreaming
(00:47:09) “Feeling” While Skateboarding
(00:51:15) Drive & Discipline; Injuries
(00:58:46) Injury Recovery Practices
(01:06:52) Healthy Life Practices & Skateboarding
(01:15:03) Video Game Development
(01:23:00) Financial Investments, Birdhouse
(01:30:16) Professionalism; Hobbies
(01:35:43) Kids, Parents & Skateboarding
(01:44:15) Music; High School
(01:49:28) Females in … Lees meer
AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits

28 juli 2023 · 27 min
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Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.
Timestamps
(00:00:00) Introduction
(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?
(00:24:12) Huberman Lab Premium
In the full AMA episode, we discuss: Lees meer

How Does Infrared Sauna Compare to Traditional Sauna?

Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth

Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices
How to Shape Your Identity & Goals | Dr. Maya Shankar

24 juli 2023 · 2 uur 30 min
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In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Maya Shankar
(00:02:53) Sponsors: LMNT & Waking Up
(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines
(00:12:10) Identity & Adolescence; “Essence” & Shame
(00:16:58) Delight & Awe
(00:23:00) Delight & Possibilities for Self
(00:29:28) Playing Violin, Childhood
(00:35:17) Sponsor: AG1
(00:35:58) Intrinsic Motivation; Juilliard & Courage
(00:45:43) Competitive Environments; Curiosity & Growth
(00:53:46) Re-Creating of Self
(01:00:51) Pop-Science, Science Accessibility
(01:06:32) Passions & Curiosity
(01:13:20) Change, Cognitive Closure, End-of-History Illusion
(01:22:29) Self-Awarene… Lees meer
How to Enhance Performance & Learning by Applying a Growth Mindset

17 juli 2023 · 1 uur 38 min
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In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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) Growth Mindset
(00:03:11) Sponsors: LMNT & Waking Up
(00:05:17) Mindset & Narrative
(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels
(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence & Self-Representation
(00:26:45) Fixed Intelligence vs. Growth Mindset
(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels
(00:32:30) Sponsor: AG1
(00:34:36) Tool: Failure & Identity; Effort & Verbs
(00:35:41) Tool: Timing, Intelligence vs. Effort Praise & Performance
(00:40:080 Fixed Mindset vs. Growth Mindset: Failure & Performance
(00:50:28) Tool: Shift from Fixed Mindset
(00:54:23) Sponsor: Inside… Lees meer
How Your Brain’s Reward Circuits Drive Your Choices | Dr. Robert Malenka

10 juli 2023 · 2 uur 46 min
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In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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) Dr. Robert Malenka
(00:02:53) Sponsors: LMNT & Waking Up
(00:05:21) Dopamine & Reward Circuitry
(00:11:31) Reward, Arousal, Memory & Dopamine
(00:17:34) Context, Cues & Dopamine Modification
(00:25:38) Memory & Reward Scaling
(00:30:50) Dopamine, “Addictive Liability” & Route of Administration
(00:39:25) Sponsor: AG1 (Athletic Greens)
(00:40:40) Drugs of Abuse & Brain Changes; Addiction & Individual Variability
(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking
(00:57:500 Opioids, Psychostimulants & Dopamine
(01:04:51) Self-Doubt, Confidence & Career
(01:12:40) Autism Spectrum Disorder
(01:19:29) Pro-Social Interaction & Reward; Oxytocin, Serotonin & Dopami… Lees meer
Science-Supported Tools to Accelerate Your Fitness Goals

3 juli 2023 · 1 uur 32 min
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In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
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) Tools to Improve Fitness
(00:02:52) Sponsors: LMNT & Waking Up
(00:05:13) Foundational Fitness Program
(00:13:33) Tool 1: Zone 2 Cardio & Daily Activities
(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets
(00:33:11) Age-Related Strength Decline
(00:34:31) Sponsor: AG1 (Athletic Greens)
(00:38:08) Tool 3: “Sugarcane” Endurance Protocol
(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular & Muscular Endurance
(00:55:31) Tool 5: Rest Period & Physiological Sighs
(01:00:20) Tool 6: Down-Regulation Breathing & Recovery
(01:05:38) Tool 7: “The Line”
(01:09:55) Tool 8: Smartphone Use & Training
(01:13:44) Tool 9: Omega-3 Fatty Acids
(01:15:37) Tool 10: Creatine
(01:20:08) Tool 11… Lees meer
How to Improve Your Eye Health & Offset Vision Loss | Dr. Jeffrey Goldberg

26 juni 2023 · 2 uur 41 min
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In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.
For the full show notes, visit hubermanlab.com.
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) Dr. Jeffrey Goldberg
(00:03:25) Sponsors: LMNT & Waking Up
(00:06:29) Childhood & Eye Exams
(00:11:36) Eye Misalignment & Recovery
(00:20:38) Myopia (Near-Sightedness), Children & Sunlight
(00:27:03) Sponsor: AG1 (Athletic Greens)
(00:31:18) Eye Safety & Protection; Eye Hygiene
(00:40:07) Adults & Eye Exams; Optometrist vs Ophthalmologist
(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses
(00:54:54) Reading Glasses: Use & Recommendations
(00:58:34) Night Vision & Glasses
(01:03:54) Corrective Eye Glasses, Exercises
(01:09:52) Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion
(01:13:25) Supranormal Vision & Performance Training
(01:19:11) 20/20 Vision; V… Lees meer
AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

23 juni 2023 · 25 min
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Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.
Timestamps
(00:00:00) Introduction
00:01:46 Pros & Cons of Daily Caffeine Consumption
00:23:01 Huberman Lab Premium
In the full AMA episode, we discuss: Lees meer

Can Caffeine Have a Detrimental Effect on the Gut Microbiome?

What Are Some Ways of Recovering or Resetting From Decision Fatigue?

Effects of Social Isolation

Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices
How to Learn Better & Create Your Best Future | Tim Ferriss

19 juni 2023 · 3 uur 33 min
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In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.
For the full show notes, visit hubermanlab.com.
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) Tim Ferriss
(00:04:24) Sponsors: LMNT & Waking Up
(00:07:43) 4-Hour Body & Development Mindset
(00:15:22) Origins of Good Ideas
(00:20:06) Writing & Structured Thinking
(00:27:58) Writing, Night Owls
(00:29:50) Sponsor: AG1
(00:34:21) Investigating Outliers; Social Media & Smartphones
(00:40:37) Scientific Literacy, Randomized Clinical Trials
(00:45:09) Supplement & Experiment Fails; Cold Exposure & Hyperthermia
(00:50:46) Slow Carb Diet & Adherence
(01:03:35) Morning Protein Intake; Fasting
(01:09:53) Power of Place; Building Your Network & Volunteering
(01:21:43) Developing Skills; Examining Motivation & … Lees meer
The Science of MDMA & Its Therapeutic Uses: Benefits & Risks

12 juni 2023 · 2 uur 13 min
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In this episode, I discuss Methylenedioxymethamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.
For the full show notes, visit hubermanlab.com.
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) MDMA “Ecstasy”
(00:04:54) Sponsors: LMNT & Waking Up
(00:08:18) MDMA History & Synthesis; Legality
(00:14:45) MDMA, Methamphetamine (Meth), Dopamine & Serotonin
(00:23:30) MDMA vs Psychedelics vs Ketamine
(00:26:54) MDMA & Serotonin 1B Receptor, Subjective Feelings, Trauma
(00:30:12) Sponsor: AG1
(00:34:51) Amygdala & Threat Detection, Pro-Social Behavior, MDMA Dosages
(00:45:48) Interoception, MDMA & Post-Traumatic Stress Disorder (PTSD)
(00:52:36) Long-Term Effects, Threat Detection & PTSD
(00:56:14) MDMA, Social Connection & Empathy; Meth, SSRIs
(01:07:22) Oxytocin & MDMA
(01:16:10) Safety & Neurotoxicity; Recreational Use, Caffeine & Fentanyl
(01:2… Lees meer
How Emotions & Social Factors Impact Learning | Dr. Immordino-Yang

5 juni 2023 · 2 uur 37 min
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In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.
For the full show notes, visit hubermanlab.com.
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) Dr. Mary Helen Immordino-Yang
(00:02:27) Sponsors: LMNT & Waking Up
(00:05:54) Inspiration, Awe & Story
(00:09:59) Brain-Body, Narratives
(00:15:58) Emotions, Durability & Lifespan
(00:21:47) Conjuring Stories, Historical Context & Emotion
(00:28:53) Sponsor: AG1
(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story & Emotion
(00:46:24) Emotional Development & Lifetime
(00:57:13) Narrative & Genocide; Checking Assumptions & Mental Flexibility
(01:05:22) Social Media, Cognitive Dissonance
(01:09:52) Education, Deconstructing Beliefs & Curiosity
(01:18:32) Emotion & Learning; Constructing Meaning
(01:28:59) Good Teachers & Curiosity
(01:33:25) Inter-disciplinary Education; Development & Culture
(01:50:58) Idea Exploration, Tolerance
(01:56:53) Reframing Education, Deconstructing Assumptions
(02:03:28) Safety, Creativit… Lees meer
AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

31 mei 2023 · 22 min
Afspelen

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.
Timestamps
(00:00:00) Introduction
(00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?
(00:20:02) Huberman Lab Premium Lees meer

In the full AMA episode, we discuss:

How Can You Increase Rapid Eye Movement (REM) Sleep?

What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance?

Articles

Immune system of cold-exposed and cold-adapted humans

Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

Sleep extension improves serving accuracy: A study with college varsity tennis players

The impact of extended sleep on daytime alertness, vigilance, and mood

Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices
Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

29 mei 2023 · 1 uur 57 min
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In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.
For the full show notes, visit hubermanlab.com.
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) Stimulants & Attention-Deficient/Hyperactivity Disorder (ADHD)
(00:03:38) Sponsors: LMNT & Waking Up
(00:06:35) The Brain-Body Contract
(00:07:22) Attention, Prefrontal Cortex & ADHD
(00:16:27) Stimulants “Sympathomimetics”
(00:21:29) Adderall, Dopamine & Norepinephrine
(00:25:58) Sympathomimetics, Dopamine & Norepinephrine
(00:27:21) Sponsor: AG1
(00:32:20) Vyvanse is Timed-Release D-Amp
(00:36:36) Ritalin, Concerta
(00:40:10) Dopamine & “Noise Reduction”; Norepinephrine & “Signal Amplification”
(00:45:28) ADHD: Focus, Hyperactivity & Impulsivity; Drug Selection & Dose
(00:50:57) How do Stimulants ‘Calm’ ADHD?
(00:54:480 Neuroplasticity & Neuromodulators
(00:58:06) Kids, ADHD Diagnosis & Treatmen… Lees meer
The Science of Psychedelics for Mental Health | Dr. Robin Carhart-Harris

22 mei 2023 · 2 uur 32 min
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In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.
For the full show notes, visit hubermanlab.com.
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) Dr. Robin Carhart-Harris
(00:02:28) Sponsors: LMNT & Waking Up
(00:05:41) The Brain-Body Contract
(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology
(00:12:05) Psychedelics & Revealing the Unconscious Mind, Psychotherapy
(00:17:32) Microdosing
(00:26:08) Psilocybin vs. Magic Mushroom Doses
(00:28:28) “Psychedelic-Therapy”, Music
(00:31:13) Sponsor: AG1
(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”
(00:43:01) … Lees meer
How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg

15 mei 2023 · 2 uur 25 min
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In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.
For the full show notes, visit hubermanlab.com.
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) Dr. Susanna Søberg
(00:03:39) Sponsors: Plunge, LMNT & Waking Up
(00:06:49) The Brain-Body Contract
(00:07:40) Physiology in Uncomfortably Cold Environments
(00:12:05) Tool: Water Temperature, “Cold Shock” & Discomfort
(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat
(00:22:11) Cold Receptors, Brown Fat & Temperature Homeostasis
(00:25:22) Shiver, “After Drop”, Healthy Stress
(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure
(00:31:51) Sponsor: AG1
(00:37:02) Blood Pressure & Heath
(00:38:26) Brown Fat, Insulin Sensitivity & Metabolism
(00:45:07) Temperature Regulation, Brown Fat vs. White Fat
(00:52:26) Cold Resilience, Scandinavia
(01:00:16) Winter Swimmers & Brown Fat; Discomfort
(01:10:28) Sex differences & Brown Fat, Cold-Adapted
(01:15:21) Diving Reflex & Parasympathetic Activation
(01:18:44) Tool: Deliberate Cold & Sauna Protocol
(01:23:11) Winter Swimmers, Shiv… Lees meer
How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

8 mei 2023 · 2 uur 4 min
Afspelen

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.
For the full show notes, visit hubermanlab.com.
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) Psilocybin, Legal Considerations
(00:08:48) Sponsors: LMNT & Waking Up
(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin
(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin
(00:21:40) Serotonin Receptor Expression; Visual Hallucinations & Eyes Closed
(00:26:02) Sponsor: AG1
(00:27:21) Safety & Cautions for Specific Patient Populations
(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”
(00:36:21) Psychedelic Journey: Set, Setting & Support
(00:43:43) Music & the Psilocybin Journey; Duration of Effects
(00:48:58) Psilocybin & the Brain: Subjective Experiences, Perception
(… Lees meer
How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel

1 mei 2023 · 3 uur 9 min
Afspelen

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.
For the full show notes, visit hubermanlab.com.
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) Dr. Noam Sobel
(00:04:03) Sponsors: LMNT & Waking Up
(00:06:46) Olfaction Circuits (Smell)
(00:14:49) Loss & Regeneration of Smell, Illness
(00:21:39) Brain Processing of Smell
(00:24:40) Smell & Memories
(00:25:11) Sponsor: AG1
(00:29:07) Humans & Odor Tracking
(00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System
(00:48:18) Cognitive Processing & Breathing
(00:54:47) Neurodegenerative Diseases & Olfaction
(01:00:12) Congenital Anosmia
(01:06:19) Handshaking, Sharing Chemicals & Social Sensing
(01:15:07) Smelling Ourselves & Smelling Others
(01:22:02) Odors & Romantic Attraction
(01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage
(01:40:20… Lees meer
AMA #6: Eye Health, Why We Yawn & Increasing Motivation

27 april 2023 · 36 min
Afspelen

Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye?
(00:33:55) Huberman Lab Premium Lees meer

In the full AMA episode, we discuss:

Why We Yawn and Don't Yawn During Sleep

How to Stay Motivated and Overcome Lethargy in Learning

Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices
Science-Based Mental Training & Visualization for Improved Learning

24 april 2023 · 1 uur 55 min
Afspelen

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training.
For the full show notes, visit hubermanlab.com.
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) Mental Training & Visualization
(00:05:01) Sponsors: LMNT & Waking Up
(00:08:04) Developmental vs. Adult Neuroplasticity
(00:11:42) Learning New Skills: Focus & Sleep
(00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills
(00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization
(00:26:35) Sponsor: AG1
(00:30:51) Principle #2: Mental Training Cannot Replace Real Training
(00:37:36) Principle #3: Combining Real & Mental Training
(00:43:17) Principle #4: Assigning Real-World Labels to Visualizations
(00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception
(00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency
(01:05:00) Adding Mental Training; Injury, Travel or Layoffs
(01:11:09) Timing of Mental Training & Sleep
(01:15:17) Role of Gender & Age on Mental Training
(01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed
(01:23:53) Physical Skills, Motor Cortex & Cerebellum
(01:31:15… Lees meer
Neuralink & Technologies to Enhance Human Brains | Dr. Matthew MacDougall

17 april 2023 · 1 uur 57 min
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In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion.
For the full show notes, visit hubermanlab.com.
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) Dr. Matthew MacDougall
(00:04:22) Sponsors: LMNT & Waking Up
(00:07:38) Brain Function & Injury; Brain Tumor Treatment
(00:13:52) Frontal Lobe Filter; Sleep Deprivation
(00:19:00) Neuroplasticity, Pharmacology & Machines
(00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery
(00:27:52) Sponsor: AG1
(00:32:20) Neocortex vs. Deep Brain
(00:36:45) Decoding Brain Signals
(00… Lees meer
The Science of Healthy Hair, Hair Loss and How to Regrow Hair

10 april 2023 · 2 uur
Afspelen

In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you.
For the full show notes, visit hubermanlab.com.
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) Hair
(00:04:29) Sponsors: LMNT & Waking Up
(00:08:04) Psychological States & Hair
(00:13:19) Hair Anatomy & Stem Cells
(00:26:05) 3 Phases of Hair Growth
(00:32:06) Sponsor: AG1 (Athletic Greens)
(00:36:55) Minoxidil & Blood Flow
(00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling
(00:56:10) Microneedling, Minoxidil & “Dead Zones”
(01:01:25) Botox Treatments
(01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair
(01:15:46) Topical Caffeine & Slowing Hair Loss
(01:21:06) IG… Lees meer
Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel

3 april 2023 · 2 uur 1 min
Afspelen

In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health.
For the full show notes, visit hubermanlab.com.
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) Dr. Elissa Epel
(00:02:33) Sponsors: LMNT & Waking Up
(00:06:18) Stress; Effects on Body & Mind
(00:12:50) Tools: Overthinking & Stress
(00:15:37) Acute, Moderate & Chronic Stress, Breathing
(00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response
(00:27:23) Sponsor: AG1 (Athletic Greens)
(00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields”
(00:37:400 Stress, Overeating, Craving & Opioid System
(00:48:55) Tools: Breaking Overeating Cycles, Mindfulness
(00:54:44) Soda & Sugary Drinks
(01:00:51) Smoking, Processed Food & Rebellion
(01:06:47) Tools: Mi… Lees meer
Leverage Dopamine to Overcome Procrastination & Optimize Effort

27 maart 2023 · 1 uur 54 min
Afspelen

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence.
For the full show notes, visit hubermanlab.com.
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) Dopamine
(00:02:48) Sponsors: LMNT & Waking Up
(00:06:27) Dopamine Brain Circuits
(00:14:53) Goals & Addiction
(00:17:13) Dopamine Dynamics, “Wave Pool” analogy
(00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error
(00:24:46) Sponsor: AG1 (Athletic Greens)
(00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard”
(00:37:40) Addiction; Pleasure & Pain Imbalance
(00:44:55) Dopamine Release & Addictive Substances/Behaviors
(00:50:43) Addiction Recovery, Binding Behaviors
(00:53:25) Tools: Maintain Baseline Dopamine Levels
(01:03:26) Tool: Deliberate Cold Exposure & Dopamine
(01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens
(01:18:58) Dopamine Trough Recovery, Postpartum Depression
(01:23:31) Dopamine Dynamics, “Dopamine … Lees meer
AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

24 maart 2023 · 23 min
Afspelen

Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives
(00:21:07) Huberman Lab Premium Lees meer

In the full AMA episode, we discuss:

Continuous Glucose Monitors (CGMs)

How to Build Good Habits Alongside a Partner Who Challenges Them?

Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine

Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices
Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia

20 maart 2023 · 3 uur 25 min
Afspelen

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan.
For the full show notes, visit hubermanlab.com.
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) Dr. Peter Attia
(00:03:39) Sponsor: LMNT
(00:07:34) Lifespan vs. Healthspan
(00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis
(00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing
(00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution
(00:28:33) Sponsor: AG1
(00:33:29) Cholesterol, ApoB
(00:42:21) Cholesterol Levels, LDL & ApoB Testing
(00:49:29) ApoB Levels & Atherosclerosis, Causality
(01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors
(01:12:30) Monitoring ApoB
(01:18:30) Reduci… Lees meer
Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

13 maart 2023 · 2 uur 44 min
Afspelen

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity.
For the full show notes, visit hubermanlab.com.
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) Dr. Satchin Panda
(00:03:18) Sponsor: LMNT
(00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health
(00:14:38) Mealtimes & Circadian Clock
(00:21:34) Circadian Rhythm, Meal Anticipation, Digestion
(00:25:28) Breaking a Fast, Burning Fat
(00:28:45) Sponsor: AG1
(00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity
(00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS)
(00:52:40) Physical Activity, Nutrition & Feeding Window
(00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet
(01:03:00) Caffeine, Nighttime Social… Lees meer
How to Optimize Your Water Quality & Intake for Health

6 maart 2023 · 2 uur 17 min
Afspelen

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance.
For recommended water filters, tests and the full show notes, 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
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Water
(00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss
(00:15:42) Sponsor: LMNT
(00:19:27) Water: Physical Properties & Chemistry
(00:26:32) Bonds & Water Phases, “Structured Water”
(00:32:38) Sponsor: AG1
(00:34:07) Body, Cells & Water
(00:37:37) Water as a Solvent, Temperature & pH
(00:41:49) Water Transport in Cells, Aquaporin Channels
(00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport
(00:55:14) Wat… Lees meer
Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi

27 februari 2023 · 2 uur 27 min
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In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution.
For the full show notes, visit hubermanlab.com.
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) Dr. Oded Rechavi
(00:02:25) Sponsor: LMNT
(00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells
(00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits
(00:22:54) Paul Kammerer & Toad Morphology
(00:25:16) Sponsor: AG1
(00:30:06) James McConnell & Memory Transfer
(00:37:31) Weismann Barrier; Epigenetics
(00:45:13) Epigenetic Reprogramming; Imprinted Genes
(00:50:43) Nature vs. Nurture; Epigenetics & Offspring
(00:59:06) Generational Epigenetic Inheritance
(01:10:20) Model Organisms, C. elegans
(01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs
(01:26:02) RNA Interference, C. elegans & … Lees meer
AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More

24 februari 2023 · 23 min
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Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:01:27) How to achieve consistent state of motivation? [Martin Zokov]
In the full AMA episode, we discuss: Lees meer

Are there neurological benefits from different types of body work?

Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity?

Is anxiety useful? Can it be controlled?

Title Card Photo Credit: Mike Blabac
Disclaimer
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GUEST SERIES | Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness

22 februari 2023 · 3 uur 6 min
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In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Levels: https://levels.link/huberman
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Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Nutrition & Supplementation
(00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase
(00:16:51) Sponsors: Levels, LMNT
(00:20:31) Dehydration, Overhydration, Night Urination
(00:35:37) Tool: Hydration, Caffeine & Electrolytes
(00:41:22) Tool: Sweating, Salt & Performance
(00:48:57) Sponsor: AG1
(00:49:49) Galpin Equation for Hydration & Exercise, Focus
(00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt
(01:10:58) Electrolytes, Carbohydrates & Exercise
(01:15:44) Sponsor: InsideTracker
(01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing
(01:25:13) Caffeine & Endurance
(01:31:20) … Lees meer
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

20 februari 2023 · 2 uur 14 min
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In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode.
For the full show notes, visit hubermanlab.com.
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) Breathing
(00:05:57) Sponsor: LMNT
(00:09:36) Respiration, Oxygen & Carbon Dioxide
(00:18:18) Breathing Mechanics
(00:26:30) Sponsor: AG1
(00:31:23) Chemistry of Breathing, Hyperventilation
(00:40:35) High Altitudes, Oxygen & Breathing
(00:47:16) Tool: Sleep Apnea, Nasal Breathing
(00:51:50) Brain Centers & Breathing Rhythm
(00:57:23) Brain, Hyperventilation & “Over-breathing”
(01:03:53) What is Healthy Breathing?
(01:09:44) Tool: Train Healthy Breathing, Carbon Diox… Lees meer
GUEST SERIES | Dr. Andy Galpin: Maximize Recovery to Achieve Fitness & Performance Goals

15 februari 2023 · 3 uur 5 min
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In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Recovery
(00:04:17) Exercise & Delayed Muscle Soreness, Pain
(00:11:35) Muscle Spindles, Reduce Soreness
(00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level
(00:30:20) Recovery Timescales, Adaptation & Optimization
(00:35:10) Adaptation & Biomarkers Levels
(00:40:36) 4 Recovery Levels, Enhance Recovery
(00:47:28) Sponsor: AG1
(00:48:19) Overreaching vs. Overtraining
(00:52:53) Tool: Acute Overload & Recovery, Breathwork
(01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing
(01:08:27) Tool: Acute Soreness, Massage, Temperature
(01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility
(01:20:44) Sponsor: Insi… Lees meer
Use Sleep to Enhance Learning, Memory & Emotional State | Dr. Gina Poe

13 februari 2023 · 2 uur
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My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance.
For the full show notes, visit hubermanlab.com.
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) Dr. Gina Poe
(00:02:52) Sponsor: LMNT
(00:06:58) Sleep Phases, Perfect Night’s Sleep
(00:10:32) Can You Oversleep?
(00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories
(00:19:01) Tool: Growth Hormone Release & Sleep
(00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles
(00:24:55) Middle Sleep States & REM, Schema, Waking at Night
(00:30:33) Deep Sleep, Dreams & Senses
(00:33:22) Sponsor: AG1
(00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking
(00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep
(00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls
(00:54:30) Locus Coeruleus, Learning & REM Sleep
(01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep
(01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepre… Lees meer
GUEST SERIES | Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity

8 februari 2023 · 3 uur 6 min
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In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Optimal Fitness Programming
(00:07:19) Sponsors: Eight Sleep
(00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals
(00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing
(00:26:25) Multiple Goals, Synergistic Goals, Interference Effects
(00:36:13) Sponsor: AG1
(00:37:060 Physical Goal “Bins”, Specificity
(00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…”
(01:04:330 Sponsor: InsideTracker
(01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency
(01:10:33) #5: Exercise Selection, Progression
(01:18:200 #6: Exercise Order, Identify Friction
(01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine
(01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading”
(01:43:59) #9: Rest Intervals, #10: “Chaos Management”
(01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise
(01:53:41) Tool: Year-Long Program Example for Overall Fitness
(02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons
(02:25:49) Training & Life Challenges: Sleep, Illness
(02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program
(02:37:12) Physical Activity vs. Exercise
(02:40:12) Tool:4-Day Weekly Training Program, M… Lees meer
How to Stop Headaches Using Science-Based Approaches

6 februari 2023 · 2 uur 21 min
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In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them.
For the full show notes, visit hubermanlab.com.
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) Headache
(00:03:51) Sponsor: LMNT
(00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges
(00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache
(00:23:21) 3 Neuron Types, Pain, Tension Headaches
(00:29:29) Sponsor: AG1
(00:31:05) Tension Headaches
(00:34:29) Migraine Headaches, Aura, Photophobia
(00:43:10) Cluster Headaches
(00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause
(00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health
(01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI
(01:12:22) InsideTracker
(01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid)
(01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation
(01:28:11) Hormone Headache Treatment & Omega-3s
(01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light
(01:44:15) Tool… Lees meer
GUEST SERIES | Dr. Andy Galpin: How to Build Physical Endurance & Lose Fat

1 februari 2023 · 3 uur 49 min
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This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Endurance: Benefits, Mechanics & Breathing
(00:07:30) Tool: “Exercise Snacks”
(00:14:21) Sponsor: Levels, LMNT
(00:18:01) Endurance Categories
(00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism
(00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories
(00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate
(00:47:03) Sponsor: AG1
(00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate E… Lees meer
How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

30 januari 2023 · 2 uur 30 min
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My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also benefit from our discussion because it includes actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females.
For the full show notes, visit hubermanlab.com.
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) Dr. Sara Gottfried
(00:04:07) Sponsor: LMNT
(00:07:50) Women, Family History, Heredity & Environment
(00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs)
(00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing
(00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease
(00:27:33) Sponsor: AG1
(00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation
(00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid
(00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors
(00:45:13) Constipation, Stress & Trauma, Autonomic Balance
(00:55:35) Constipation Relief, Stress, Breathwork & Meditation
(01:02:58) Systemic & Societal Stress Unique to Females
(01:09:23) Testing & Futur… Lees meer
GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles

25 januari 2023 · 4 uur 39 min
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In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Benefits of Strength & Hypertrophy Training, Aging
(00:10:52) Strength & Hypertrophy Training, Aesthetics
(00:14:02) Sponsors: Eight Sleep, Levels
(00:17:48) Strength vs. Hypertrophy Training: Adaptations
(00:22:42) Ligaments, Tendons & Resistance Training
(00:28:05) Bone Strength & Resistance Training, Age, Women
(00:32:38) Strength Training & Major Adaptations
(00:41:32) Sponsor: AG1
(00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis
(00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis
(00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy
(00:56:37) Muscle Physiology & Plasticity, Muscle “Memory”
(01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training
(01:11:51) Sponsor: InsideTracker
(01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning
(01:22:02) Warming Up & Training, Dynamic Movements
(01:30:55) … Lees meer
How to Optimize Fertility in Males & Females

23 januari 2023 · 4 uur 17 min
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I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age.
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) Fertility, Vitality & Longevity
(00:04:24) Sponsors: LMNT
(00:08:20) Eggs & Sperm, Genes, Fertilization
(00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin
(00:23:38) Onset Trends of Puberty, Odors Effects
(00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH)
(00:31:46) Sponsor: AG1
(00:36:34) Ovulatory & Menstrual Cycle
(00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen
(00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation
(00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability
(01:04:18) Sex Chromosomes, Sperm
(01:11:40) Tool: Testicular Temperature & Fertility
(01:17:22) Sperm Production, Seminal Fluid, Vasectomy
(01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization
(01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone
(01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy
(01:44:14) Tool: Sexual Intercourse Frequency … Lees meer
GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

18 januari 2023 · 2 uur 1 min
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In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
InsideTracker: https://www.insidetracker.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Dr. Andy Galpin
(00:02:04) Assessing Fitness
(00:05:40) 9 Exercise-Induced Adaptations
(00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health
(00:13:33) Sponsors: LMNT, Eight Sleep
(00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics
(00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins
(00:33:49) Aging, Muscle Fibers & Exercise
(00:37:12) Lifetime Strength Training & Outcomes
(00:39:58) Sponsor: AG1
(00:40:51) Exercise Physiology History; Strength Training Popularity
(00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training
(00:57:22) Women & Weight Training
(01:04:19) Exercise Physiology History & Current Protocol Design
(01:06:15) Sponsor: InsideTracker
(01:07:18)… Lees meer
How to Access Your Creativity | Rick Rubin

16 januari 2023 · 2 uur 55 min
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My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity.
For the full show notes, visit hubermanlab.com.
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) Rick Rubin
(00:04:24) Sponsor: LNT
(00:08:23) Creativity & Ideas, Cloud Analogy
(00:12:26) Language & Creativity; Kids
(00:17:36) Feelings & Creative Ideas
(00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions
(00:29:59) Sponsor: AG1
(00:30:20) Changing Perspective & Creativity
(00:35:04) Scientific Knowledge; Opinions & Art
(00:41:27) Finishing Projects; The Source & Nature
(00:47:40) Perception Filters, Contrast & Novelty
(00:58:42) Music & Identity, Evolving Tastes
(01:04:14) Focus, Disengaging & Subconscious; Anxiety
(01:13:22) Collaboration, Art & Rigorous Work
(01:18:26) Process & “Cloud”; Perception & Storytelling
(01:29:13) Limited Resolution, Considering the Inverse
(01:35:38) Wrestling, Energy & Reality; Dopamine
(01:49:43) Wrestling, Style & Performance
… Lees meer
AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

13 januari 2023 · 32 min
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Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:01:27) Adaptogens
(00:29:42) Huberman Lab Premium
In the full 1.5 hour+ AMA episode, we discuss: Lees meer

Caloric restriction in fertile women

Cognitive load limits

Potential risks of Bluetooth, Wi-Fi, EMFs

Creatine and aging

Title Card Photo Credit: Mike Blabac
Disclaimer
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Developing a Rational Approach to Supplementation for Health & Performance

9 januari 2023 · 1 uur 56 min
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In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
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Timestamps
(00:00:00) Supplements
(00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol
(00:12:09) Sponsor: LMNT
(00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins
(00:21:07) Supplement Considerations: Cost, Nutrition & Schedule
(00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens
(00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutr… Lees meer
Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

2 januari 2023 · 4 uur 17 min
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My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit.
For the full show notes, visit hubermanlab.com.
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) Dr. Sam Harris
(00:04:54) Sponsor: LMNT
(00:08:54) Sense of Self & Meditation, Dualism of Self
(00:18:07) Sense of Self in Brain & Body
(00:25:28) Consciousness vs. Contents, Me… Lees meer
How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

26 december 2022 · 3 uur 59 min
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My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life.
Access the full show notes, including referenced articles, resources and more at hubermanlab.com.
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) Jocko Willink
(00:04:07) Sponsor: LMNT & Waking Up
(00:08:42) Sense of Self, Discovery & Autonomy
(00:19:11) Mindsets in the Military: Garrison vs. Combat
(00:25:02) Militar… Lees meer
The Science of Creativity & How to Enhance Creative Innovation

19 december 2022 · 2 uur 11 min
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In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life.
For the full show notes, visit hubermanlab.com.
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) Creativity
(00:04:47) Sponsors: AG1, LMNT, Waking Up
(00:08:51) What is Creativity?
(00:11:16) Creativity in Visual Arts, Escher & Banksy
(00:23:37) Neural Circuits of Creativity
(00:27:54) Sponsor: AG1
(00:33:13) Creative Ideas & Divergent Thinking
(00:42:09) Testing Creative Ideas & Convergent Thinking
(00:46:41) Dopamine, Convergent & Divergent Thinking Pathways
(00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking
(01:07:38) Tool: Focused Attention Meditation & Convergent Thinking
(01:11:06) Mood, Creativity & Dopamine
(01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine
(01:23… Lees meer
LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York

14 december 2022 · 47 min
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Recently I had the pleasure of hosting a live event in New York, New York. 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 Beacon Theatre.
Get notified when new live events are announced: https://hubermanlab.com/tour
Thank you to our sponsors
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Huberman Lab Premium
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Timestamps
(00:00:00) Introduction
(00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much?
(00:07:44) How Has Hypnosis Been Impacting Your Life?
(00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome?
(00:18:38) Why Do Humans Love/Need Dogs so Much?
(00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds"
(00:27:04) How Do You See Your Podcast Growing Over the Next Few Years?
(00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety?
(00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years?
(00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast?
(00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path?
(00:46:36) Conclusion
Title Card Photo Credit: Mike Blabac
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices Lees meer
Tools for Hormone Optimization in Males | Dr. Kyle Gillett

12 december 2022 · 2 uur 19 min
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My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.
For the full show notes, visit hubermanlab.com.
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) Dr. Kyle Gillett & Male Hormone Optimization
(00:03:56) Sponsor: LMNT
(00:07:43) Puberty: Height, Resistance Training, Childhood Obesity
(00:15:14) “First” vs. “Second” Puberty
(00:17:17) Hormone Optimization & Blood Work
(00:22:14) Diet, Exercise, Sleep & Hormones
(00:28:23) Hormones, Stress, Social Connection & Purpose
(00:32:19) Hormones, Supplementation & Medication
(00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire
(00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool”
(00:47:56) Sponsor: AG1
(00:49:46) Sustainable Exercise Regimen for Hormone Health
(00:58:12) Testosterone Replacement… Lees meer
AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More

8 december 2022 · 30 min
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Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:00:54) Are there any science-backed protocols to increase deep sleep?
(00:28:11) Huberman Lab Premium
In the full 1.5 hour AMA episode, we discuss: Lees meer

What is your studying routine?

What's the ideal amount of protein intake?

Any tips to eliminate sugar cravings?

What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure?

Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week?

Title Card Photo Credit: Mike Blabac
The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
Learn more about your a…

Alle afleveringen

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Harnessing Passion, Drive & Persistence for Lifelong Success | Tony Hawk

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How to Enhance Performance & Learning by Applying a Growth Mindset

How Your Brain’s Reward Circuits Drive Your Choices | Dr. Robert Malenka

Science-Supported Tools to Accelerate Your Fitness Goals

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The Science of MDMA & Its Therapeutic Uses: Benefits & Risks

How Emotions & Social Factors Impact Learning | Dr. Immordino-Yang

AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

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How to Use Cold & Heat Exposure to Improve Your Health | Dr. Susanna Søberg

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

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AMA #6: Eye Health, Why We Yawn & Increasing Motivation

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The Science of Healthy Hair, Hair Loss and How to Regrow Hair

Control Stress for Healthy Eating, Metabolism & Aging | Dr. Elissa Epel

Leverage Dopamine to Overcome Procrastination & Optimize Effort

AMA #5: Intrusive Thoughts, CGMs, Behavioral Change, Naps & NSDR

Improve Vitality, Emotional & Physical Health & Lifespan | Dr. Peter Attia

Intermittent Fasting to Improve Health, Cognition & Longevity | Dr. Satchin Panda

How to Optimize Your Water Quality & Intake for Health

Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi

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How to Optimize Female Hormone Health for Vitality & Longevity | Dr. Sara Gottfried

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How to Optimize Fertility in Males & Females

GUEST SERIES | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness

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AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

Developing a Rational Approach to Supplementation for Health & Performance

Using Meditation to Focus, View Consciousness & Expand Your Mind | Dr. Sam Harris

How to Become Resilient, Forge Your Identity & Lead Others | Jocko Willink

The Science of Creativity & How to Enhance Creative Innovation

LIVE EVENT Q&A: Dr. Andrew Huberman at Beacon Theatre in New York

Tools for Hormone Optimization in Males | Dr. Kyle Gillett

AMA #2: Improve Sleep, Reduce Sugar Cravings, Optimal Protein Intake, Stretching Frequency & More