Huberman Lab podcast

Huberman Lab

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.

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.

 

#228

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

In this episode, my guest is [Dr. Gabrielle Lyon, D.O.] (https://www.google.com/search?q=gabirelle+lyon&oq=gabirelle+lyon&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIGCAEQLhhA0gEIMTQ1NWowajGoAgCwAgA&sourceid=chrome&ie=UTF-8) , 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

23 hrs Ago

3 HR 03 MINS

3:03:36

23 hrs Ago


#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://go.hubermanlab.com/LgeyAbznNE)   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://go.hubermanlab.com/ag1NE) Joovv: [https://joovv.com/huberman] (https://go.hubermanlab.com/joovvNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Helix Sleep: [https://helixsleep.com/huberman] (https://go.hubermanlab.com/helixsleepNE) InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE) 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


#220

Dr. Gary Steinberg: How to Improve Brain Health & Offset Neurodegeneration

In this episode, my guest is [Dr. Gary Steinberg, MD, PhD] (https://med.stanford.edu/steinberg-lab.html) , a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation. This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-gary-steinberg-how-to-improve-brain-health-offset-neurodegeneration) . 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) ROKA: [https://roka.com/huberman] (https://go.hubermanlab.com/rokaNE) AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Timestamps ---------- 00:00:00 Dr. Gary Steinberg 00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple 00:06:16 Stroke, Hemorrhage & Blood Clot 00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol 00:16:19 Heart & Brain Health; Neurosurgery & Brain Function 00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques 00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes 00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs 00:38:24 Sponsor: AG1 00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery 00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk 00:48:31 Exploratory MRI: Benefits & Risks 00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT 01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables 01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion 01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery 01:17:36 Stem Cells, Immune System, Activity 01:21:27 Injury & Recovery, Restraint Therapy 01:23:46 Neuroprotection After Injury; Mild Hypothermia 01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy 01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry 01:47:40 Vagal Stimulation 01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

20 May 2024

1 HR 55 MINS

1:55:03

20 May 2024


#219

LIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney Theatre

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called [The Brain Body Contract] (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 ICC Sydney Theatre. 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) Timestamps ---------- 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

17 May 2024

51 MINS

51:18

17 May 2024


#218

Dr. James Hollis: How to Find Your True Purpose & Create Your Best Life

In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence. We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work. Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (www.hubermanlab.com/episode/dr-james-hollis-how-to-find-your-true-purpose-create-your-best-life) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Mateína: [https://drinkmateina.com/huberman] (https://drinkmateina.com/pages/huberman?utm_source=podcast&utm_medium=partnerships&utm_campaign=huberman+lab) Joovv: [https://joovv.com/huberman] (https://go.hubermanlab.com/joovvNE) BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE) Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

13 May 2024

2 HR 39 MINS

2:39:47

13 May 2024


#217

GUEST SERIES | Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming

This is episode 6 of a 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.  We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams. We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming. Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.  For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-the-science-of-dreams-nightmares-lucid-dreaming) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Helix Sleep: [https://helixsleep.com/huberman] (https://go.hubermanlab.com/helixsleepNE) WHOOP: [https://www.join.whoop.com/huberman] (https://go.hubermanlab.com/whoopNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- 00:00:00 Dreaming 00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep 00:05:06 Dreams & REM Sleep 00:12:20 Evolution of REM Sleep, Humans 00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity 00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking 00:30:51 Sponsor: AG1 00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution 00:41:27 Daily Experience vs. Dreaming, Emotions 00:45:08 Dream Interpretation & Freud, Dream Relevance 00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic” 01:00:28 Sponsor: Whoop 01:01:36 Nightmares; Recurring Nightmares & Therapy 01:11:08 Targeted Memory Reactivation, Sounds & Nightmares 01:15:38 Odor, Paired Associations, Learning & Sleep 01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams 01:25:38 Lucid Dreaming, REM Sleep, Paralysis 01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep? 01:44:07 Improve Lucid Dreaming 01:49:30 Tool: Negative Rumination & Falling Asleep 01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock 01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest 02:05:53 Tool: Older Adults & Early Waking; Sleep Medications 02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes 02:15:06 Remembering Dreams & Impacts Sleep Quality? 02:18:32 Tool: Sleep Supplements 02:26:48 Tool: Most Important Tip for Sleep 02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

08 May 2024

2 HR 33 MINS

2:33:05

08 May 2024


#216

Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

In this episode, my guest is [Dr. Casey Means, M.D.] (https://www.caseymeans.com/) , a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, " [Good Energy] (https://amzn.to/4dsaKB1) ." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.  We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.  Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity. Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-casey-means-transform-your-health-by-improving-metabolism-hormone-blood-sugar-regulation) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Maui Nui Venison: [https://mauinuivenison.com/huberman] (https://go.hubermanlab.com/mauinuiNE)   Eight Sleep: [https://eightsleep.com/huberman] (https://go.hubermanlab.com/eightsleepNE)   AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE)   InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE)   Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- 00:00:00 Dr. Casey Means 00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress 00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot 00:14:17 Trifecta of Bad Energy 00:24:02 Western Living, United States, Specialization & Medicine 00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise 00:33:33 Sponsor: AG1 00:35:03 Tools: Walking & Glucose; Frequent Movement 00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill 00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT) 00:57:14 Sponsor: InsideTracker 00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function 01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing 01:16:46 Tool: Environmental Factors; Food, Life as a Process 01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients 01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion 01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support 01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine 02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat 02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity 02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes 02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality 02:33:10 Sleep; Continuous Monitoring & Biomarkers 02:37:39 Mindset & Safety, Stress & Cell Danger Response 02:44:04 Tool: Being in Nature, Sunlight, Fear 02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

06 May 2024

2 HR 56 MINS

2:56:26

06 May 2024


#215

GUEST SERIES | Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation

This is episode 5 of our 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.  We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.  We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.  We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored. This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.  The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-improve-sleep-to-boost-mood-emotional-regulation) . 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) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE) InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE)   Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Sleep & Mental Health (00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp (00:05:14) Emotions & Sleep, Amygdala (00:17:27) Emotional Memory & Sleep (00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline (00:29:13) Sponsor: AG1 (00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep (00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction (00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction (00:56:18) Sponsor: InsideTracker (00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep (01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin (01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States (01:16:46) Anxiety & Sleep, Mood vs. Emotions (01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality (01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol (01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares (01:46:21) Depression, Anxiety & Time Context (01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants (01:57:37) Sleep Deprivation & Depression (02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype (02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light” (02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

01 May 2024

2 HR 15 MINS

2:15:13

01 May 2024


#214

AMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning Strategies

Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of [Huberman Lab Premium] (https://www.hubermanlab.com/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] (https://www.tiny.foundation/) . Read our [Annual Letter 2023] (https://www.hubermanlab.com/annual-letter/2023) . If you're an existing Premium member, you can [login] (https://hubermanlab.supercast.com/) to access the full episode. If you're not a member, you can [join] (https://www.hubermanlab.com/premium) Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research. Resources --------- --- [Foundational Fitness Protocol] (https://www.hubermanlab.com/newsletter/foundational-fitness-protocol) Timestamps ---------- (00:00:00) Introduction to AMA #17 (00:00:14) Exciting Announcement (00:02:16) Diving Into the Foundational Fitness Protocol (00:09:37) Flexibility in Your Fitness Routine (00:17:12) Optimizing Workout Times & Prioritizing Health (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits In the full AMA episode, we discuss: ---Periodization & the Philosophy of Fitness ---Unlocking the Secrets of Sleep: Insights & Tools ---Chronotypes and Personalized Sleep Strategies ---The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep ---Exploring Naps & Non-Sleep Deep Rest (NSDR) ---Effective Learning & Note-Taking Strategies ---The Power of Teaching & Self-Testing in Learning Title Card Photo Credit: [Mike Blabac] (https://www.blabacphoto.com/) [Disclaimer] (https://www.hubermanlab.com/disclaimer/) ... Read more

30 Apr 2024

25 MINS

25:29

30 Apr 2024


#213

Protocols to Strengthen & Pain Proof Your Back

In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.  Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes.  I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more.  Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.  For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/protocols-to-strengthen-pain-proof-your-back) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE) Joovv: [https://joovv.com/huberman] (https://go.hubermanlab.com/joovvNE) Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) Plunge: [https://plunge.com/huberman] (https://go.hubermanlab.com/plungeNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Back Health (00:03:47) Sponsors: AeroPress, Joovv & Waking Up (00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord (00:12:07) Spinal Cord & Nerves; Herniated Discs (00:19:50) Build Strong Pain-Free Back; Bulging Discs (00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment  (00:34:58) Sponsor: AG1 (00:36:29) Tool: McGill Big 3 Exercises, Curl-Up (00:44:40) Tool: McGill Big 3 Exercises, Side Plank (00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain (01:04:10) Sponsor: Plunge (01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang (01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups  (01:21:28) Sciatica, Referred Pain, Herniated Disc (01:24:21) Tool: Improve Spine Stability, Strengthen Neck (01:29:23) Tools: Strengthen Feet, Toe Spreading (01:34:35) Tools: Belly Breathing; Stagger Stance (01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel (01:50:59) Tool: Psoas Stretching (01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back (02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

29 Apr 2024

2 HR 08 MINS

2:08:03

29 Apr 2024


#212

GUEST SERIES | Dr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory

This is episode 4 of a 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book " [Why We Sleep] (https://amzn.to/4bbEb8P) ." In this episode, we discuss the relationship between sleep, learning and creativity.  We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.  We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.  This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.  The next episode in this guest series explains how sleep benefits emotional regulation and mental health.  For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Helix Sleep: [https://helixsleep.com/huberman] (https://go.hubermanlab.com/helixsleepNE)   WHOOP: [https://join.whoop.com/huberman] (https://go.hubermanlab.com/whoopNE)   Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE)   InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE)   Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Sleep & Learning (00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up (00:05:48) Learning, Memory & Sleep (00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus (00:13:46) Naps & Learning Capacity (00:16:59) Early School Start Times, Performance & Accidents (00:26:38) Medical Residency & Sleep Deprivation (00:29:35) Sponsor: AG1 (00:30:49) Tool: Sleep Before Learning; Cramming Effect (00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind” (00:44:25) Memory Consolidation in Sleep (00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder (01:00:16) REM Sleep Paralysis, Alcohol, Stress (01:07:41) Sponsor: InsideTracker (01:08:46) Skills, Motor Learning & Sleep (01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement (01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles (01:27:21) Sleep, Motor Learning & Athletes; Automaticity (01:34:10) Can Learning Improve Sleep? (01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation (01:44:38) Pillars of Health; Dieting & Sleep Deprivation (01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia” (01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking (02:05:58) Sleep & Creativity (02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem” (02:20:51) Creative Insight & Sleep (02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

24 Apr 2024

2 HR 28 MINS

2:28:27

24 Apr 2024


#211

Dr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth Behaviors

In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors. She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use. We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now. This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.  For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-bonnie-halpern-felsher-vaping-alcohol-use-other-risky-youth-behaviors) . Use [Ask Huberman Lab] (https://ai.hubermanlab.com/s/Z0fMGYBi) , our new AI-powered platform, for a summary, clips, and insights from this episode. 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)   Mateina: [https://drinkmateina.com/huberman] (https://drinkmateina.com/huberman?utm_source=podcast&utm_medium=partnerships&utm_campaign=huberman+lab)   LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE)   Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Dr. Bonnie Halpern-Felsher (00:01:40) Sponsors: Eight Sleep, Mateina & LMNT  (00:05:38) Adolescence (00:09:19) Household Conflict, Parents; Smart Phones (00:12:35) Smart Phones & Social Media (00:18:25) Vaping, E-Cigarettes, Nicotine & Cannabis (00:23:46) Adolescent Nicotine Use: Marketing, Flavors (00:30:41) Sponsor: AG1 (00:32:13) Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration (00:41:35) Addiction & Withdrawal; E-Cigarette Access (00:48:48) Vaping Health Hazards, Aldehydes, Flavors (00:56:32) Sponsor: Waking Up (00:57:48) “Just Say No”, Adolescent Defiance (01:04:21) Cannabis & Potency, Blunts, E-Cigarette Combinations (01:10:30) Psychosis, THC & Adolescence (01:14:11) Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms (01:23:05) Social Pressures, Quitting Vaping, Environment Concerns (01:30:08) Teen Activities, Social Media, Autonomy (01:36:28) Risky Behaviors, Alcohol, Driving, Sexual Behavior (01:43:27) International E-Cigarette Use, Regulation (01:46:10) Nicotine Pouches, Health Risks; Tolerance (01:53:25) Tools: Vaping Interventions, Decision Making, Harm Reduction (02:02:37) Fentanyl, Drug Testing, Recreational Drug Use (02:13:45) Tool: Organic Conversations & Risky Behavior (02:17:20) Long-Term Goals & Teens; Vaping, Pornography & Teens (02:24:08) Mental Health Crisis & Substance Use (02:29:11) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

22 Apr 2024

2 HR 31 MINS

2:31:24

22 Apr 2024


#210

LIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera House

Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called [The Brain Body Contract] (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 Sydney Opera House. 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) Timestamps ---------- (00:00:00) Introduction (00:00:15) Live Event Recap: The Brain Body Contract (00:00:36) Sponsor: AG1 & Eight Sleep (00:02:50) The Power of Mindset on Stress (00:05:23) David Goggins: A Case Study in Resilience (00:09:59) Exploring Time Perception & Frame Rate (00:18:20) Jet Lag Protocol: Adjusting to New Time Zones (00:26:44) The Science of Neuroplasticity (00:26:49) The Transformative Power of Psychedelics (00:29:26) Exploring Psilocybin & MDMA: Personal Experiences & Insights (00:36:12) The Science of Sleep: How Temperature Affects It (00:39:38) Understanding Stress Response & Habituation (00:41:20) Personal Anecdotes (00:47:00) Finding Your Passion: Advice for the Youth (00:51:20) Closing Thoughts & Gratitude [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

19 Apr 2024

52 MINS

52:53

19 Apr 2024


#209

GUEST SERIES | Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine

This is episode 3 of a 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/guest-series-dr-matt-walker-how-to-structure-your-sleep-use-naps-time-caffeine) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) Eight Sleep: [https://eightsleep.com/huberman] (https://go.hubermanlab.com/eightsleepNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

17 Apr 2024

2 HR 18 MINS

2:18:58

17 Apr 2024


#208

Dr. David Yeager: How to Master Growth Mindset to Improve Performance

In this episode, my guest is [Dr. David Yeager, Ph.D.] (https://liberalarts.utexas.edu/psychology/faculty/yeagerds) , professor of psychology at the University of Texas, Austin, and the author of the forthcoming book " [10 to 25] (https://amzn.to/4aYcQXD) ." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance. We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement. Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success. For show notes, including referenced articles, additional resources and people mentioned, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-david-yeager-how-to-master-growth-mindset-to-improve-performance) . Use [Ask Huberman Lab] (https://ai.hubermanlab.com/s/zsXbD6BC) , our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE) ROKA: [https://roka.com/huberman] (https://go.hubermanlab.com/rokaNE) Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Dr. David Yeager (00:01:49) Sponsors: AeroPress & ROKA (00:04:20) Growth Mindset; Performance, Self-Esteem (00:10:31) “Wise” Intervention, Teaching Growth Mindset (00:15:12) Stories & Writing Exercises (00:19:42) Effort Beliefs, Physiologic Stress Response (00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets (00:29:28) Sponsor: AG1 (00:30:58) Language & Importance, Stressor vs. Stress Response (00:37:54) Physiologic Cues, Threat vs Challenge Response (00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset (00:53:58) Sponsor: Waking Up (00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone (01:06:28) Growth Mindset & Transferability, Defensiveness (01:11:36) Challenge, Environment & Growth Mindset (01:19:08) Goal Pursuit, Brain Development & Adaptation (01:24:54) Emotions; Loss vs. Gain & Motivation (01:32:28) Skill Building & Challenge, Purpose Motivation (01:39:59) Contribution Value, Scientific Work & Scrutiny (01:50:01) Self-Interest, Contribution Mindset (01:58:05) Criticism, Negative Workplaces vs. Growth Culture (02:06:51) Critique & Support; Motivation; Standardized Tests (02:16:40) Mindset Research (02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

15 Apr 2024

2 HR 26 MINS

2:26:09

15 Apr 2024


#207

GUEST SERIES | Dr. Matt Walker: Protocols to Improve Your Sleep

This is episode 2 of a 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , a professor of neuroscience and psychology and founder of the [Center for Human Sleep Science] (https://www.humansleepscience.com/) at the University of California, Berkeley. We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications.  Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep “confidence.”  We also discuss the current status of sleep research for developing advanced techniques to optimize sleep.  This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health.  The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Helix Sleep: [https://helixsleep.com/huberman] (https://go.hubermanlab.com/helixsleepNE) WHOOP: [https://join.whoop.com/huberman] (https://go.hubermanlab.com/whoopNE) Waking Up: [https://wakingup.com/huberman] (https://go.hubermanlab.com/wakingupNE) InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Improving Sleep (00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up (00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light (00:12:05) Light, Day & Night; Cortisol, Insomnia (00:18:45) Temperature; “Walk It Out”; Alcohol & Caffeine (00:26:05) Sleep Association, Bed vs. Sofa (00:29:43) Tool: Falling Asleep; Meditation, Breathing (00:35:23) Sponsor: AG1 (00:36:37) Alcohol & Sleep Disruption (00:40:01) Food & Sleep, Carbs, Melatonin (00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking (00:55:52) Caffeine Metabolism & Sleep, Individual Variation (01:01:19) Sponsor: InsideTracker (01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal (01:12:03) Sleep Hygiene Basics (01:16:08) Tool: Poor Sleep Compensation, “Do Nothing” (01:20:23) Tool: Sleep Deprivation & Exercise (01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence (01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones (01:41:29) Advanced Sleep Optimization, Electric Manipulation (01:50:07) Temperature Manipulation, Elderly, Insomnia (01:58:57) Tool: Warm Bath Effect & Sleep, Sauna (02:04:36) Acoustic Stimulation, White Noise, Pink Noise (02:13:30) Rocking & Sleep, Body Position (02:24:17) Enhance REM Sleep & Temperature; Sleep Medications (02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia (02:34:12) Acetylcholine, Serotonin, Peptides; Balance (02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

10 Apr 2024

2 HR 42 MINS

2:42:54

10 Apr 2024


#206

Coleman Ruiz: Overcoming Physical & Emotional Challenges

In this episode, my guest is [Coleman Ruiz] (https://teamrwb.org/coleman-ruiz) , a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Coleman’s story is a real-life hero’s journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds. Note: This conversation includes profanity and topics that are not suitable for all audiences and ages. For show notes, including additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/coleman-ruiz-overcoming-physical-emotional-challenges) . Use [Ask Huberman Lab] (https://ai.hubermanlab.com/s/8SkJCfDn) , our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE) Maui Nui Venison: [https://mauinuivension.com/huberman] (https://go.hubermanlab.com/mauinuiNE)   Eight Sleep: [https://eightsleep.com/huberman] (https://go.hubermanlab.com/eightsleepNE)   Plunge: [https://plunge.com/huberman] (https://go.hubermanlab.com/plungeNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Coleman Ruiz (00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep (00:06:06) Childhood, “Wildness” (00:13:24) Wrestling, Combat Sports & Respect (00:22:26) Divorce, College Applications & Naval Academy (00:29:51) Sponsor: AG1 (00:31:22) Prep School, Patriotism, Fear (00:40:08) Growth Mindset, 24-Hour Horizon (00:43:02) Naval Academy, Mentor, Focus (00:52:45) Wife, Work Ethic (00:59:23) Sponsor: Plunge (01:00:51) Navy SEALs, BUD/S, Hell Week (01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion (01:16:30) Patriotism, Navy SEALs, Green Team (01:22:15) Advanced Training, Tier One, Free-Fall (01:26:13) Special Operations, Deaths & Grief (01:36:08) Mentor Death & Facing Mortality (01:47:49) Warriors & Compassion; Trauma, Family (01:52:37) Civilian Life Adjustment (01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD (02:07:03) Massage, Perspective, Space-Time Bridging (02:14:10) Psychedelics, Connection, Warrior Culture (02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol (02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality (02:30:42) Suicide, Asking For Help & Support (02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology (02:44:54) Healing Process: Unsatisfaction & Asking For Help (02:54:03) Daily Routine, Movement, Nutrition (03:02:22) Manhood, Range, Parenthood, Surrender (03:10:08) Current Pursuits (03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

08 Apr 2024

3 HR 18 MINS

3:18:02

08 Apr 2024


#205

GUEST SERIES | Dr. Matt Walker: The Biology of Sleep & Your Unique Sleep Needs

In this episode 1 of a 6-part special series on sleep with [Dr. Matthew Walker, Ph.D.] (https://www.sleepdiplomat.com/) , professor of neuroscience and psychology and founder of the [Center for Human Sleep Science] (https://www.humansleepscience.com/) at the University of California, Berkeley, and the author of the book “ [Why We Sleep] (https://amzn.to/4aEUMSc) ” discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation. We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)—a key framework for optimizing your sleep and therefore daytime energy and focus, and overall health. The next episode in this special series explores how to improve one’s sleep. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (www.hubermanlab.com/episode/%20guest-series-dr-matthew-walker-the-biology-of-sleep-your-unique-sleep-needs) . 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)   BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE)   LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE)   InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Importance of Sleep (00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT (00:06:00) Sleep; Non-REM & REM Sleep (00:11:40) Sleep Cycles, Individuality, Women vs. Men (00:14:49) Tool: Wakefulness in Bed, Insomnia (00:19:08) Non-REM Stages of Sleep (00:27:05) Role of Deep Sleep (00:34:02) Sponsor: AG1 (00:35:15) Light Sleep Stages, Hypnogogic Jerks (00:42:00) REM Sleep, Paralysis & Bizarre Dreams; “Falling” Asleep (00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea (00:57:43) Yawning & Theories, Contagion (01:04:03) Nodding Off, Afternoon & Postprandial Dip (01:08:46) Sponsor: InsideTracker (01:09:51) Sleep, Animals & Evolution (01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation (01:27:13) Positive Effects of Good Sleep, Health Improvements (01:31:56) Sleep & Mood; Appetite & Weight Management (01:42:55) Sleep Deprivation & Looking Tired, “Beauty Sleep” (01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality (01:56:45) Tool: Sleep Regularity, Mortality Risk (02:03:15) Tool: Sleep Timing, Chronotypes (02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work (02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps (02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance (02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure (02:43:02) Adenosine & Sleepiness (02:46:13) Tool: Growth Hormone & Deep Sleep (02:50:47) Cortisol & Circadian Rhythm, “Tired But Wired” (02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

03 Apr 2024

2 HR 59 MINS

2:59:33

03 Apr 2024


#204

Benefits & Risks of Peptide Therapeutics for Physical & Mental Health

In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination.  This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/benefits-risks-of-peptide-therapeutics-for-physical-mental-health) . Use [Ask Huberman Lab] (https://ai.hubermanlab.com/s/ACvZcwQB) , our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Mateína: [https://drinkmateina.com/huberman] (https://drinkmateina.com/pages/huberman?utm_source=podcast&utm_medium=partnerships&utm_campaign=huberman+lab) Levels: [https://levels.link/huberman] (https://go.hubermanlab.com/levelsNE) Joovv: [https://joovv.com/huberman] (https://go.hubermanlab.com/joovvNE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Peptides (00:03:20) Sponsors: Mateina, Levels & Joovv (00:07:44) What is a Peptide? (00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS) (00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis (00:21:50) BPC-157 & Tissue Injury; Mode of Delivery (00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk (00:35:16) Sponsor: AG1 (00:36:43) Tissue Repair: Thymosin Beta-4, TB-500 (00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks (00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295 (00:52:21) Sponsor: LMNT (00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing (00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing (01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon) (01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks (01:17:21) Vitality: Kisspeptin (01:21:46) Peptides, Potential Benefits, Side-Effects & Risks (01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

01 Apr 2024

1 HR 26 MINS

1:26:41

01 Apr 2024


#203

Asi Wind: What Magic & Mind Reading Reveal About the Brain

In this episode, my guest is [Asi Wind] (https://www.asiwind.com/) . He's one of the world’s top magicians and mentalists.  We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks.  Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur.  We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft.  Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality.  For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/asi-wind-what-magic-mind-reading-reveal-about-the-brain) . Use [Ask Huberman Lab] (https://ai.hubermanlab.com/s/PQEUgS4N) , our new AI-powered platform, for a summary, clips, and insights from this episode. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) LMNT: [https://drinklmnt.com/huberman] (https://go.hubermanlab.com/lmntNE)   BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE)   AeroPress: [https://aeropress.com/huberman] (https://go.hubermanlab.com/aeropressNE)   InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE)   Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Asi Wind (00:02:48) Sponsors: LMNT, BetterHelp & AeroPress (00:07:07) “Jazzy Magic”, Tricks & Improvisation, Memory (00:14:57) Magic & Imagination (00:24:06) Memory “Experiments” (00:29:18) Sponsor: AG1 (00:30:46) Reality Augmentation, Free Will (00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing (00:41:20) Audience, Empathetic Attunement & Connection; Skeptics (00:49:10) Trick Explanation, Props (00:57:21) Exposing Magic, Misdirection, Storytelling (01:07:29) Sponsor: InsideTracker (01:08:36) Delight, Hypnosis, Behavior Patterns (01:17:35) Hypnotists & Guiding Attention; Social Media (01:23:01) “Power of Pauses” & Memory; Tool: Gap Effects & Learning (01:30:14) Tension, Understanding Magic (01:36:16) Storytelling (01:43:00) Painting & Composition (01:51:08) Truths, Clean Slate, Art & Storytelling (01:59:03) Art & Motivation, Honesty (02:05:17) Inspiration & Creativity, “Sponge” (02:12:38) Morning Routine & Creativity (02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity (02:29:53) Body Language (02:33:01) Perfectionism; Negative Emotions, Photography (02:40:19) Sensitivity, Empathy, Family (02:45:16) Incredibly Human Show (02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

25 Mar 2024

2 HR 51 MINS

2:51:37

25 Mar 2024


#202

LIVE EVENT Q&A: Dr. Andrew Huberman at Plenary in Melbourne

Recently I had the pleasure of hosting a live event in Melbourne, Australia. This event was part of a lecture series called [The Brain Body Contract] (https://www.hubermanlab.com/events?utm_campaign=chicago_question_answer&utm_source=podcast_show_notes&utm_medium=text_link) . My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Plenary. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://go.hubermanlab.com/ag1NE) Eight Sleep: [https://eightsleep.com/huberman] (https://go.hubermanlab.com/eightsleepNE) Resources --------- --- [Ask Huberman Lab] (https://ai.hubermanlab.com/) (AI platform) --- [10 Minute Non-Sleep Deep Rest (NSDR)] (https://go.hubermanlab.com/10-min-nsdrNE) Timestamps ---------- (00:00:00) Introduction (00:02:50) Strategies for Preventing Dementia (00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training? (00:22:40) Minimizing Circadian Disruption for Shift Workers (00:29:24) Difference Between NSDR & Meditation (00:37:32) Combatting Mindless Phone Scrolling (00:42:18) Dream Clinical Trials (00:55:55) Conclusion [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

22 Mar 2024

58 MINS

58:25

22 Mar 2024


#201

Dr. E.J. Chichilnisky: How the Brain Works, Curing Blindness & How to Navigate a Career Path

In this episode, my guest is [Dr. E.J. Chichilnisky, Ph.D.] (https://med.stanford.edu/chichilnisky.html) , a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind.  We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally.  We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity.  We also discuss E.J.’s unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life.  This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey. For show notes, including referenced articles and additional resources, please visit [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-ej-chichilnisky-how-the-brain-works-curing-blindness-how-to-navigate-a-career-path) . 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)   ROKA: [https://roka.com/huberman] (https://go.hubermanlab.com/rokaNE)   BetterHelp: [https://betterhelp.com/huberman] (https://go.hubermanlab.com/betterhelpNE)   InsideTracker: [https://insidetracker.com/huberman] (https://go.hubermanlab.com/insidetrackerNE) Momentous: [https://livemomentous.com/huberman] (https://go.hubermanlab.com/momentousNE) Timestamps ---------- (00:00:00) Dr. E.J. Chichilnisky (00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp (00:06:06) Vision & Brain; Retina (00:11:23) Retina & Visual Processing (00:18:37) Vision in Humans & Other Animals, Color (00:23:01) Studying the Human Retina (00:29:48) Sponsor: AG1 (00:31:16) Cell Types (00:36:00) Determining Cell Function in Retina (00:43:39) Retinal Cell Types & Stimuli (00:49:27) Retinal Prostheses, Implants (01:00:25) Artificial Retina, Augmenting Vision (01:06:05) Sponsor: InsideTracker (01:07:12) Neuroengineering, Neuroaugmentation & Specificity (01:17:01) Building a Smart Device, AI (01:20:02) Neural Prosthesis, Paralysis; Specificity (01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity (01:34:00) Career Journey, Music & Dance, Neuroscience  (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga (01:47:50) Body Signals & Decisions; Beauty (01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter [Disclaimer] (https://www.hubermanlab.com/disclaimer) ... Read more

18 Mar 2024

2 HR 00 MINS

2:00:06

18 Mar 2024