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Huberman Lab

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Scicomm Media

Huberman Lab discusses neuroscience — how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. He has made numerous significant contributions to the fields of brain development, brain function and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills and cognitive functioning. Huberman is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. His lab’s most recent work focuses on the influence of vision and respiration on human performance and brain states such as fear and courage. He also works on neural regeneration and directs a clinical trial to promote visual restoration in diseases that cause blindness. Huberman is also actively involved in developing tools now in use by the elite military in the U.S. and Canada, athletes, and technology industries to optimize performance in high stress environments, enhance neural plasticity, mitigate stress and optimize sleep. Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals including Nature, Science and Cell and has been featured in TIME, BBC, Scientific American, Discover and other top media outlets. In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 5 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

#241

Dr. Marc Brackett: How to Increase Your Emotional Intelligence

In this episode, my guest is [Dr. Marc Brackett, Ph.D.] (https://marcbrackett.com/) , professor of psychology at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us. We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-marc-brackett-how-to-increase-your-emotional-intelligence) . Pre-Order Andrew's New Book --------------------------- Protocols: An Operating Manual for the Human Body: [https://protocolsbook.com] (https://protocolsbook.com/) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Eudēmonia: [https://eudemonia.net] (https://eudemonia.net) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Dr. Marc Brackett 00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia 00:06:03 What is Emotional Intelligence?; Self & Others 00:11:18 Language & Emotion 00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion 00:24:35 Sponsor: AG1 00:26:05 Parent/Teacher Support; Online Etiquette 00:31:24 Anonymity, Online Comments 00:35:46 Happiness vs. Contentment; Knowing Oneself 00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence 00:51:28 Sponsor: LMNT 00:52:40 Texting & Relationships 01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale 01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor 01:19:42 Discussing Feelings; Emotional Self-Awareness 01:25:00 Understanding Cause of Emotions, Stress, Envy 01:33:40 Framing Empathy, Compassionate Empathy 01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing 01:49:44 Stereotypes, “Emotional” 01:53:49 Emotions, Learning & Decision Making; Intention 02:02:43 Emotion App & Self-Awareness; Gratitude Practice 02:07:13 Bullying 02:18:06 Courage & Bullying; Emotion Education 02:25:33 Punishment; Uncle Marvin 02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

09 Sep 2024

2 HR 34 MINS

2:34:33

09 Sep 2024

#240

Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset

In this episode, my guest is [Dr. Jamil Zaki, Ph.D.] (https://www.jamil-zaki.com/) , professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health. We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-jamil-zaki-how-to-cultivate-a-positive-growth-oriented-mindset) . Pre-Order Andrew's New Book --------------------------- Protocols: An Operating Manual for the Human Body: [https://protocolsbook.com] (https://protocolsbook.com) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Maui Nui Venison: [https://mauinuivenison.com/huberman] (https://mauinuivenison.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Timestamps ---------- 00:00:00 Dr. Jamil Zaki 00:02:12 Sponsors: Maui Nui, Joovv & Waking Up 00:06:59 Cynicism 00:12:38 Children, Attachment Styles & Cynicism 00:17:29 Cynicism vs. Skepticism, Complexity 00:23:30 Culture Variability & Trust 00:26:28 Sponsor: AG1 00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence 00:35:59 Stereotypes, Threats 00:39:48 Cooperative Environments, Collaboration & Trust 00:44:05 Competition, Conflict, Judgement 00:48:46 Cynics, Awe, “Moral Beauty” 00:55:26 Sponsor: Function 00:57:13 Cynicism, Creativity & Workplace 01:04:19 Assessing Cynicism; Assumptions & Opportunities 01:11:11 Social Media & Cynicism, “Mean World Syndrome” 01:18:35 Negativity Bias, Gossip 01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 01:32:59 AI, Bias Correction 01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring 01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting 01:51:33 Tool: Testing & Sharing Core Beliefs 01:58:09 Polarization vs. Perceived Polarization, Politics 02:06:06 Challenging Conversations, Questioning Perceptions 02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

02 Sep 2024

2 HR 16 MINS

2:16:42

02 Sep 2024

#239

Optimal Protocols for Studying & Learning

In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at [hubermanlab.com] (https://www.hubermanlab.com/episode/optimal-protocols-for-studying-learning) . Andrew's New Book ----------------- Protocols: An Operating Manual for the Human Body: [https://protocolsbook.com] (https://protocolsbook.com/) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Eight Sleep: [https://eightsleep.com/huberman ] (https://eightsleep.com/huberman%C2%A0) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

26 Aug 2024

1 HR 41 MINS

1:41:38

26 Aug 2024

#238

Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-teo-soleymani-how-to-improve-protect-your-skin-health-appearance) . Pre-order Andrew's new book, Protocols, at [protocolsbook.com] (Pre-order%20Andrew's%20new%20book,%20Protocols:%20https://protocolsbook.com) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress 00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

19 Aug 2024

2 HR 46 MINS

2:46:03

19 Aug 2024

#237

Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

I'm honored to share Episode 10, the final episode of Season 1 of [Perform with Dr. Andy Galpin] (https://performpodcast.com/) . Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your [preferred platform] (https://lnk.to/perform) to listen to all the episodes from Season 1 and to get notified when Season 2 is released. Show notes for this episode can be found at [performpodcast.com] (https://performpodcast.com/nutrition-to-support-brain-health-and-offset-brain-injuries/) . Timestamps ---------- 00:00:00 Introduction from Dr. Andrew Huberman 00:01:08 Brain Health & Injury 00:05:06 Sponsors: LMNT & Continuum 00:08:16 Nutrition & Supplements for Brain Injury 00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion 00:17:09 Brain Injury Pathophysiology 00:22:16 Burst Capillaries, Initial TBI Response 00:30:03 Delayed TBI Response, Neuroinflammation 00:34:19 Sponsors: Momentous & Maui Nui 00:36:52 Creatine Monohydrate; Second Impact Syndrome 00:41:52 Strength of Evidence Scale, Creatine 00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources 00:53:22 Sponsors: AG1 & David Protein 00:56:05 Fish Oil, DHA, EPA 01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index 01:04:46 Vitamin B2 (Riboflavin), Vitamin B 01:08:57 Riboflavin Dosages, Timing; Food Sources 01:11:25 Choline 01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage 01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep 01:25:04 BCAAs Dosage, Whole Food Sources 01:28:02 Magnesium 01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources 01:33:09 Blueberry Anthocyanins 01:35:28 Anthocyanins Dosage; Food Sources 01:37:17 Caffeine & Brain Injury Recovery 01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements 01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:42:56 Conclusion by Andrew Huberman [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

14 Aug 2024

1 HR 43 MINS

1:43:13

14 Aug 2024

#236

Dr. Layne Norton: Tools for Nutrition & Fitness

In this episode, my guest is [Dr. Layne Norton, Ph.D.] (https://biolayne.com/coach/layne-norton/) , one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity. We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health. We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others. Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitness) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Mateina: [https://drinkmateina.com/huberman] (https://drinkmateina.com/huberman) Eight Sleep: [https://www.eightsleep.com/huberman] (https://www.eightsleep.com/huberman) Maui Nui: [https://mauinuivenison.com/huberman] (https://mauinuivenison.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Dr. Layne Norton 00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui 00:06:39 Science-Based Evidence, Mechanism vs. Outcome 00:14:31 Meta-analysis, Methods, Evidence Quality 00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data 00:33:53 Sponsor: AG1 00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis 00:42:01 Protein Synthesis, Refractory Response; Resistance Training 00:46:05 Protein Intake, Intermittent Fasting & Training 00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis 01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth 01:05:34 Sponsor: LMNT 01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c 01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet 01:19:50 “The Norton Method”; Tool: Consistency 01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest 01:33:50 Mind & Body Effects, Stress; Belief Effects 01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training 01:50:24 Fatigue & Training to Failure, Speed, Strength Training 01:59:06 Tool: Training After 50, Consistency 02:09:12 Fat Cells, Diabetes, Exercise 02:16:50 Metabolism & Age-Related Changes?, Appetite 02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise” 02:33:42 GLP-1 Agonists, Judgement & Obesity 02:40:19 Sugar, Excess Calories, Body Weight 02:49:16 Satiety, Sugar & Calorie Budget 02:54:56 Tool: Individualization, Context & Diet Psychology 02:57:22 Seed Oils, Butter, Olive Oil 03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits 03:13:43 Saturated Fat, Cholesterol; Seed Oils 03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite 03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer 03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity 03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein 03:57:00 Evidence-Based Approach 04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

12 Aug 2024

4 HR 04 MINS

4:04:29

12 Aug 2024

#235

Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination

In this episode, my guest is [Dr. Martha Beck, Ph.D.] (https://marthabeck.com/) , a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships. We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-martha-beck-accessing-your-best-self-with-mind-body-practices-belief-testing-imagination) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) Timestamps ---------- 00:00:00 Dr. Martha Beck 00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT 00:05:34 Tool: Perfect Day Exercise 00:15:31 “Clear Eyed”, Male vs. Female 00:23:31 Family & Work; Directed Attention & Miracles 00:30:21 Sponsor: AG1 00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear 00:37:22 Accessing the Subconscious; Compassionate Witness Self 00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting 00:54:01 Self, Radiance, Death; Awakening 00:59:14 Suffering & Compassionate Attention 01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind; 01:08:44 Sponsor: Waking Up 01:10:20 Western Society & Pressure 01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World” 01:25:02 Energy, Magnetoreception, Pet’s Death 01:33:49 Lying to Ourselves, Addiction 01:38:18 Tool: “Integrity Cleanse”, Lies; The Light 01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency 01:55:10 Romantic Relationships; Jobs & Family 02:02:06 Hurting Others, Relationship Imbalance 02:06:55 Tool: True Empathy 02:11:26 “Happiness is an Inside Job”, Codependency 02:18:58 Live Your Joy, Western Society 02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird” 02:30:42 “I Like It!”, Punk Rock Music, Love 02:34:24 Honesty & Essential Self; Helping People & Healers 02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

05 Aug 2024

2 HR 44 MINS

2:44:53

05 Aug 2024

#234

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium. Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors. If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to [join Huberman Lab Premium] (https://www.hubermanlab.com/premium) . By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our [Annual Letter 2023] (https://www.hubermanlab.com/annual-letter/2023) . If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode [here] (https://www.hubermanlab.com/episode/ama-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more%20) . Timestamps ---------- 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

02 Aug 2024

56 MINS

56:43

02 Aug 2024

#233

Dr. Peter Attia: Supplements for Longevity & Their Efficacy

In this episode, my guest is [Dr. Peter Attia, M.D.] (https://peterattiamd.com/) , a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of [The Drive] (https://peterattiamd.com/podcast/) podcast and author of the best-selling book [Outlive] (https://peterattiamd.com/outlive/) . We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-peter-attia-supplements-for-longevity-their-efficacy) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Levels: [https://levels.link/huberman] (https://levels.link/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Timestamps ---------- 00:00:00 Dr. Peter Attia, NAD Pathway 00:02:31 Sponsors: LMNT, Levels & Eight Sleep 00:06:38 Categories of Longevity Approaches 00:17:22 Peter’s Supplements; Rapamycin & Research Data 00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho 00:30:35 Sponsor: AG1 00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan 00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan 00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol 00:53:31 Perform with Dr. Andy Galpin Podcast 00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health 01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes 01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program 01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance 01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits 01:30:38 Longevity, NR & NMN Supplementation, Inflammation 01:41:00 Rapamycin & Immune Function 01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 01:55:24 Radiation & Cancer Risk 01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline 02:07:12 Tool: Exercise Timing & Energy Levels 02:11:22 Peter’s Supplements 02:18:46 Andrew’s Supplements 02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 02:26:52 NAD Pathway Supplementation for Longevity? 02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

29 Jul 2024

2 HR 30 MINS

2:30:41

29 Jul 2024

#232

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

In this episode, my guest is [Dr. Stacy Sims, Ph.D.] (https://www.drstacysims.com/) , an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals. We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health. Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Maui Nui Venison: [https://mauinuivenison.com/huberman] (https://mauinuivenison.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) Timestamps ---------- 00:00:00 Dr. Stacy Sims 00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up 00:07:03 Intermittent Fasting, Exercise & Women 00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training 00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women 00:21:06 Pre-Training Meal & Brain, Kisspeptin 00:26:45 Post-Training Meal & Recovery Window 00:29:59 Sponsor: AG1 00:31:48 Hormones, Calories & Women 00:34:24 Women, Strength Improvements & Resistance Training 00:39:10 Tool: Women & Training Goals by Age Range 00:44:16 Women, Perimenopause, Training & Longevity 00:47:14 Women & Training for Longevity, Cardio, Zone 2 00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training 00:58:23 Perform with Dr. Andy Galpin Podcast 00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability 01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle 01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle 01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD 01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes 01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle 01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra 01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes 01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack” 01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene 01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3 01:57:21 Protein Powder; Adaptogens & Timing 02:00:11 Pregnancy & Training; Cold & Hot Exposure 02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity 02:09:38 Tool: Women in 20s-40s & Training, Lactate 02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery 02:17:22 Training for Longevity, Cellular & Metabolic Changes 02:19:30 Nutrition, 80/20 Rule 02:23:30 Listening to Self 02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

22 Jul 2024

2 HR 28 MINS

2:28:37

22 Jul 2024

#231

Dr. Stuart McGill: Build a Strong, Pain-Proof Back

In this episode, my guest is [Dr. Stuart McGill, Ph.D.] (https://www.backfitpro.com) , a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain. We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness. We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-stuart-mcgill-build-a-strong-pain-proof-back) . [Watch the clip] (https://youtu.be/6SSxgAUfFug) on back pain relief and spine anatomy that accompanies this episode. [Demonstration of The McGill Method] (https://youtu.be/f7HLP96HVNM) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman%20) Timestamps ---------- 00:00:00 Dr. Stuart McGill 00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up 00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy 00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs 00:20:25 Flexibility & Exercises; Discs & Collagen 00:25:43 Sponsor: AG1 00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes 00:36:17 Back Pain, Goals & Training Program 00:45:57 Spine Hygiene, Back Pain, Powerlifting 00:53:33 Genetics & Running 00:59:34 Sponsor: LMNT 01:00:46 Rehabilitation & Reducing Volume; Injury 01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints 01:17:40 Pain Types, Biopsychosocial Model of Pain 01:26:15 Coaching, Explosivity & Endurance 01:32:43 Virtual Surgery & Rest, Pain Recovery 01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability 01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support 01:51:09 Tool: Daily Walking; Sitting 01:55:33 Deadlift & Bone Density, Glute-Ham Raise 02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives 02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age 02:24:16 Platelet-Rich Plasma (PRP); Disc Damage 02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength 02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry 02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel 02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

15 Jul 2024

2 HR 52 MINS

2:52:15

15 Jul 2024

#230

Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

In this episode, my guest is [Dr. Matthew Hill, Ph.D.] (https://profiles.ucalgary.ca/matthew-hill) , a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress. We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea. Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-matthew-hill-how-cannabis-impacts-health-the-potential-risks) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Eight Sleep: [https://www.eightsleep.com/huberman] (https://www.eightsleep.com/huberman/) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) InsideTracker: [https://insidetracker.com/huberman] (https://insidetracker.com/huberman) Timestamps ---------- 00:00:00 Dr. Matthew Hill 00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp 00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes 00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception 00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids 00:26:19 Endocannabinoids Types: Anandamide, 2-AG 00:33:46 “Munchies”, Cannabis & Appetite 00:42:17 Sponsor: AG1 00:44:06 THC & Anandamide, Pharmacology 00:52:37 THC & CB1 Receptors, Intoxication & Appetite 00:58:57 Cannabis & Focus, Memory 01:04:09 Routes of Administration, Concentration, Cannabis Research 01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates 01:22:25 Sponsor: InsideTracker 01:23:36 Addiction & Cannabis, Cannabis Use Disorder 01:31:30 Cannabis Legalization & Use, Edibles & ER Visits 01:36:48 Oral Consumption, Edibles, Dosing & Time Course 01:41:12 Drug Testing & Cannabis, Exercise 01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality 01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis 02:04:07 Vaping 02:07:05 Psychosis, Anxiety & Cannabis 02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics 02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine 02:40:37 Schizophrenia, Cannabis Legalization 02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias 02:57:00 CBD, Pediatric Epilepsy, Adenosine 03:07:22 Entourage Effect; Placebo Effect, CBD & Doses 03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 03:27:08 Cyclic Vomiting Syndrome & Hot Shower 03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD) 03:40:18 Cannabis & Anxiety, Anandamide & Stress Response 03:45:55 Scientific Discussion, Clarification & Advancement 03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

08 Jul 2024

3 HR 52 MINS

3:52:37

08 Jul 2024

#229

How to Improve Skin Health & Appearance

In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at [hubermanlab.com] (https://www.hubermanlab.com/episode/how-to-improve-skin-health-appearance) . Andrew's New Book ----------------- Protocols: An Operating Manual for the Human Body: [https://protocolsbook.com] (https://protocolsbook.com) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA 00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

01 Jul 2024

2 HR 27 MINS

2:27:54

01 Jul 2024

#228

Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

In this episode, my guest is [Dr. Gabrielle Lyon, D.O.] (https://drgabriellelyon.com/) , a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity) . Andrew's New Book ----------------- Protocols: An Operating Manual for the Human Body: [https://protocolsbook.com] (https://protocolsbook.com) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Maui Nui Venison: [https://mauinuivenison.com/huberman] (https://mauinuivenison.com/huberman) Levels: [https://levels.link/huberman] (https://levels.link/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) InsideTracker: [https://insidetracker.com/huberman] (https://insidetracker.com/huberman) Timestamps ---------- 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

24 Jun 2024

3 HR 03 MINS

3:03:36

24 Jun 2024

#227

Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

I'm honored to share Episode 2 of the first season of [Perform with Dr. Andy Galpin] (https://performpodcast.com/) . Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your [preferred platform] (https://lnk.to/perform) . Show notes for this episode can be found at [performpodcast.com] (https://performpodcast.com/why-muscle-matters-and-how-to-build-it/) . Timestamps ---------- 00:00:00 Introduction from Dr. Andrew Huberman 00:01:06 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles 01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:56:10 Conclusion from Dr. Andrew Huberman [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

19 Jun 2024

1 HR 56 MINS

1:56:27

19 Jun 2024

#226

Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

In this episode, my guest is [Dr. Zachary Knight, Ph.D.] (https://knightlab.ucsf.edu/more-about-zachary-knight) , a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-zachary-knight-the-science-of-hunger-medications-to-combat-obesity) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/partner/huberman/ctr?utm_source=podcast&utm_medium=partnerships&utm_campaign=drhuberman_d35ct__a1294__o56&utm_term=variable__a1294__o56&utm_content=7-Health-Wellness__a1294__o56) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

17 Jun 2024

2 HR 18 MINS

2:18:56

17 Jun 2024

#225

Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

I'm honored to share the [first episode] (https://performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitness/) of the new podcast, [Perform with Dr. Andy Galpin] (https://performpodcast.com/) . Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory. Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it. Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery. While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform. Show notes for this episode can be found at [performpodcast.com] (https://performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitness/) . Timestamps ---------- 00:00:00 Introduction from Dr. Andrew Huberman 00:01:07 Heart 00:03:55 Sponsors: Vitality Blueprint & Rhone 00:07:27 Muscle Types 00:09:54 VO2 max, Health & Mortality 00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:25:23 Sponsor: AG1 00:26:54 Disease, Health & Mortality 00:30:02 Cardiac Muscle & Heart 00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:43:53 Pacemakers & Heart Rate, Vagus Nerve 00:50:35 Why Doesn’t the Heart Get Sore? 00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:59:21 Heart Rate Variability 01:02:41 Sponsors: Momentous & LMNT 01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:13:37 Respiratory Rate & Stress 01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges 01:23:16 Tool: Interpretation: VO2 Max & Ranges 01:30:45 Athletes & Highest VO2 Max Scores 01:35:53 Elite Athletes & Context for VO2 Max Scores 01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media 01:59:55 Conclusion from Dr. Andrew Huberman [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

12 Jun 2024

2 HR 00 MINS

2:00:12

12 Jun 2024

#224

Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

In this episode, my guest is [Dr. Jonathan Haidt, Ph.D.] (https://jonathanhaidt.com/) , professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games. He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-jonathan-haidt-how-smartphones-social-media-impact-mental-health-the-realistic-solutions) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/LgeyAbznNE) Helix Sleep: [https://helixsleep.com/huberman] (https://go.hubermanlab.com/helixsleepNE) AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE) Joovv: [https://joovv.com/huberman] (https://go.hubermanlab.com/joovvNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Timestamps ---------- 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

10 Jun 2024

2 HR 26 MINS

2:26:55

10 Jun 2024

#223

LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called [The Brain Body Contract] (https://www.hubermanlab.com/events) . My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre. Sign up to get notified about future events: [https://www.hubermanlab.com/events] (https://www.hubermanlab.com/events) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Eight Sleep: [https://eightsleep.com/huberman] (https://go.hubermanlab.com/eightsleepNE) Resources Mentioned ------------------- --- [Huberman Lab Non-Sleep Deep Rest Protocols] (https://youtube.com/playlist?list=PLPNW_gerXa4MFy52YhdZJYhOk11KdfG9G&si=Mph7sgiNLXsLkCAK) --- [Huberman Lab Guest Series with Dr. Matt Walker] (https://youtube.com/playlist?list=PLPNW_gerXa4OoypUEgZI7uouI12WZrxeS&si=iKEjlAP0UddnzO8p) --- [Huberman Lab Guest Series with Dr. Paul Conti] (https://youtube.com/playlist?list=PLPNW_gerXa4PKMqne6CTj7tWvUvObWA3s&si=D2qVNxzG4pRsmCKY) --- [Huberman Lab Guest Series with Dr. Andy Galpin] (https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr&si=5pR2qqe19Aqf4s4Z) --- [Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds] (https://www.hubermanlab.com/episode/dr-becky-kennedy-protocols-for-excellent-parenting-improving-relationships-of-all-kinds) --- [Perform with Dr. Andy Galpin] (https://performpodcast.com) Timestamps ---------- 00:00 Introduction 00:31 Sponsors: AG1 & Eight Sleep 03:48 Nicotine Discussion 07:42 ADHD Management: Tools & Medications 12:43 Sleep Deprivation & Recovery 18:54 Understanding & Addressing Burnout 22:12 Daily Nutrition & Eating Habits 24:40 Understanding Food & Neural Pathways 26:21 The Benefits of Elimination Diets 27:21 Intermittent Fasting & Personal Diet Choices 28:23 Top Health & Fitness Recommendations 30:50 The Value of Non-Sleep Deep Rest (NSDR) 33:08 Testosterone Replacement Therapy Insights 38:02 Breathing Techniques for Stress & Focus 41:46 Morning Sunlight & Circadian Rhythms 43:18 Parenting Tips for a Healthy Start 49:03 Final Thoughts & Gratitude [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

07 Jun 2024

53 MINS

53:08

07 Jun 2024

#222

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

In this episode, my guest is [Dr. Mary Claire Haver, M.D.] (https://maryclairewellness.com/) , a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health. We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitality) . Thank you to our sponsors ------------------------- AG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps ---------- 00:00:00 Dr. Mary Claire Haver 00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp 00:06:26 Menopause, Age of Onset 00:09:50 Perimenopause, Hormones & “Zone of Chaos” 00:14:42 Perimenopause, Estrogen & Mental Health 00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health 00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy 00:29:42 Sponsor: AG1 00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs 00:38:18 Women’s Health: Misconceptions & Research 00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat 00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake 00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome 00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle 01:05:18 Sponsor: InsideTracker 01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition 01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse” 01:24:00 Estrogen & Testosterone: Starting HRT & Ranges 01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms 01:37:57 OB/GYN Medical Education & Menopause 01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack” 01:46:53 Collagen, Cellulite, Bone Density 01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors 02:01:55 Post-menopause & HRT, Sustained HRT Usage 02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol 02:09:09 Male Support; Rekindle Libido 02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat 02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

03 Jun 2024

2 HR 18 MINS

2:18:31

03 Jun 2024

#221

Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis

In this episode, my guest is [Dr. Diego Bohórquez, PhD] (https://gutbrains.com/) , professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings. Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-diego-bohorquez-the-science-of-your-gut-sense-the-gut-brain-axis) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/partner/huberman/ctr?utm_source=podcast&utm_medium=partnerships&utm_campaign=drhuberman_d35ct__a1294__o56&utm_term=variable__a1294__o56&utm_content=7-Health-Wellness__a1294__o56) Joovv: [https://joovv.com/huberman] (https://joovv.com/pages/andrew-huberman?afmc=1g1&utm_campaign=1g1&utm_medium=affiliate&utm_source=leaddyno) LMNT: [https://drinklmnt.com/huberman] (https://partners.drinklmnt.com/free-gift-with-purchase?utm_campaign=agwp&rfsn=6327528.ecaabe8&utm_medium=sponsor&utm_source=andrewhuberman&utm_content=&utm_term=&rfsn_cn=EXCLUSIVE+GIFT+FOR+THE+HUBERMAN+LAB+COMMUNITY) Helix Sleep: [https://helixsleep.com/huberman] (https://go.helixsleep.com/audio-partner/?utm_source=podcast&utm_medium=audio&utm_campaign=huberman) InsideTracker: [https://insidetracker.com/huberman] (https://info.insidetracker.com/huberman) Timestamps ---------- 00:00:00 Dr. Diego Bohórquez 00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe 00:06:49 Gut-Brain Axis 00:11:35 Gut Sensing, Hormones 00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing 00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus 00:35:28 Sponsor: AG1 00:37:00 Neuropod Cells & Nutrient Sensing 00:43:55 Gastric Bypass Surgery, Cravings & Food Choice 00:51:14 Optogenetics; Sugar Preference & Neuropod Cells 01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome 01:03:03 Sponsor: InsideTracker 01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol 01:07:38 GLP-1, Ozempic, Neuropod Cells 01:11:46 Food Preference & Gut-Brain Axis, Protein 01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’ 01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System 01:36:15 Plant Wisdom, Agriculture, Indigenous People 01:41:48 Evolution of Food Choices; Learning from Plants 01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm 01:56:58 Yerba Mate, Chocolate, Guayusa 02:00:22 Brain, Gut & Sensory Integration; Variability 02:06:01 Electrical Patterns in Gut & Brain, “Hangry” 02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition 02:22:00 Vagus Nerve & Learning, Humming 02:26:46 Digestive System & Memory; Body Sensing 02:32:51 Listening to the Body, Meditation 02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

27 May 2024

2 HR 42 MINS

2:42:12

27 May 2024

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#241

Dr. Marc Brackett: How to Increase Your Emotional Intelligence

#240

Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset

#239

Optimal Protocols for Studying & Learning

#238

Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

#237

Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

#236

Dr. Layne Norton: Tools for Nutrition & Fitness

#235

Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination

#234

AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

#233

Dr. Peter Attia: Supplements for Longevity & Their Efficacy

#232

Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

#231

Dr. Stuart McGill: Build a Strong, Pain-Proof Back

#230

Dr. Matthew Hill: How Cannabis Impacts Health & the Potential Risks

#229

How to Improve Skin Health & Appearance

#228

Dr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & Longevity

#227

Perform with Dr. Andy Galpin: Why Muscle Matters & How to Build It

#226

Dr. Zachary Knight: The Science of Hunger & Medications to Combat Obesity

#225

Perform with Dr. Andy Galpin: How & Why to Strengthen Your Heart & Cardiovascular Fitness

#224

Dr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic Solutions

#223

LIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition Centre

#222

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

#221

Dr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain Axis