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Huberman Lab

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Scicomm Media

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works. Huberman 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. He 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. 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 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

#258

Essentials: How to Focus to Change Your Brain

In this Huberman Lab Essentials episode, I explain how [neuroplasticity] (https://www.hubermanlab.com/topics/neuroplasticity-and-behavior-change) allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning. I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as [non-sleep deep rest (NSDR)] (https://www.hubermanlab.com/topics/nsdr-meditation-and-breathwork) and naps, support the brain to enhance learning. [Huberman Lab Essentials] (https://www.hubermanlab.com/essentials) are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-how-to-focus-to-change-your-brain) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) David: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) More Huberman Lab ----------------- Huberman Lab Premium: [https://go.hubermanlab.com/premium] (https://go.hubermanlab.com/premium) Huberman Lab Merch: [https://go.hubermanlab.com/merch] (https://go.hubermanlab.com/merch) Timestamps ---------- 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:03:27 Sponsor: David 00:04:43 New Neurons; Sensory Information, Brain & Customized Map 00:07:40 Recognition, Awareness of Behaviors 00:09:58 Sponsor: AG1 00:11:06 Attention & Neuroplasticity 00:15:40 Epinephrine, Acetylcholine & Nervous System Change 00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 00:20:39 Improve Attention, Acetylcholine, Nicotine 00:23:09 Sponsor: LMNT 00:24:26 Tool: Visual Focus & Mental Focus 00:29:54 Tool: Ultradian Cycles, Anchoring Attention 00:31:00 Sleep & Neuroplasticity; NSDR, Naps 00:33:34 Recap & Key Takeaways 00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

19 Dec 2024

37 MINS

37:25

19 Dec 2024

#257

Dr. Bernardo Huberman: How to Use Curiosity & Focus to Create a Joyful & Meaningful Life

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand. We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy. Read the full show notes at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-bernardo-huberman-how-to-use-curiosity-focus-to-create-a-joyful-meaningful-life) . Pre-order Andrew's new book, Protocols at [protocolsbook.com] (https://protocolsbook.com) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) ExpressVPN: [https://expressvpn.com/huberman] (https://expressvpn.com/huberman) Mateína: [https://drinkmateina.com/huberman] (https://drinkmateina.com/huberman) More Huberman Lab ----------------- Huberman Lab Premium: [https://go.hubermanlab.com/premium] (https://go.hubermanlab.com/premium) Huberman Lab Shop: [https://go.hubermanlab.com/merch] (https://go.hubermanlab.com/merch) Timestamps ---------- 00:00:00 Dr. Bernardo Huberman 00:02:13 Sponsors: Helix Sleep & BetterHelp 00:05:08 Early School, Science Interest, Argentina; Soccer 00:12:29 Physics, Childhood Teacher, Family 00:20:48 Music; Dictatorship; Humanistic Education 00:29:09 Sponsor: AG1 00:30:40 US Graduate School 00:39:27 Counterculture, Peer Pressure; Graduation, Job Search 00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon 00:54:49 Sponsors: LMNT & ExpressVPN 00:57:33 Relativity Theory, Quantum Mechanics 01:05:53 Chaos Theory, Fractals, Butterfly Effect 01:17:21 Scientists, Positive Contributions & Flaws 01:26:19 Sponsor: Mateína 01:27:45 Enjoyment of Life, Meditation; Goal Pursuit 01:35:44 Changing Fields, Computers 01:43:24 Mentors, Students; Restlessness, Curiosity 01:47:41 Industry, Academia, Graduate Degrees 01:54:02 Podcast, Interviewing; Mistakes, Working with Others 02:05:48 Quantum Internet, Unbreakable Code 02:09:48 Physics & Neuroscience; AI 02:15:06 Analog vs. Digital Life, Thinking about Future 02:21:38 Worry, Meditation 02:24:22 Beliefs, God; Spiritual Experiences, Randomness 02:33:53 Thinking about Past; Nostalgia 02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life 02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance 02:55:57 Etiquette, Clothing 03:04:11 Retirement, Money, Travel 03:12:00 Future Plans; Joyful Life 03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

16 Dec 2024

3 HR 15 MINS

3:15:59

16 Dec 2024

#256

Essentials: Understand and Use Dreams to Learn and Forget

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma. I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation. [Huberman Lab Essentials] (https://www.hubermanlab.com/essentials) are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-understanding-and-using-dreams-to-learn-and-to-forget) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) More Huberman Lab ----------------- Huberman Lab Premium: [https://go.hubermanlab.com/premium] (https://go.hubermanlab.com/premium) Huberman Lab Shop: [https://go.hubermanlab.com/merch] (https://go.hubermanlab.com/merch) Timestamps ---------- 00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 00:01:04 Types of Sleep 00:02:57 Slow-Wave Sleep, Motor Learning 00:06:23 Sponsor: AG1 00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events 00:12:29 Lack of REM Sleep, Emotionality 00:15:02 REM Sleep, Learning & Meaning 00:18:54 Sponsor: Joovv 00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma 00:26:48 Ketamine Therapy, PCP, Trauma 00:29:52 Sponsor: Eight Sleep 00:31:23 REM Sleep as Therapy, Emotions 00:33:40 Tool: Improve Slow-Wave & REM Sleep 00:37:05 Recap & Key Takeaways [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

12 Dec 2024

38 MINS

38:49

12 Dec 2024

#255

Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility

In this episode, my guest is [Dr. Kelly Starrett, DPT] (https://thereadystate.com/?utm_source=hubermanlab.com&utm_medium=referral&utm_campaign=kelly_huberman_podcast) , a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Maui Nui Venison: [https://mauinuivenison.com/huberman] (https://mauinuivenison.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) More Huberman Lab ----------------- Huberman Lab Premium: [https://go.hubermanlab.com/premium] (https://go.hubermanlab.com/premium) Huberman Lab Shop: [https://go.hubermanlab.com/merch] (https://go.hubermanlab.com/merch) Timestamps ---------- 00:00:00 Dr. Kelly Starrett 00:02:44 Sponsors: Maui Nui & Joovv 00:05:46 Movement; Tool: Daily Floor Sitting 00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting 00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion 00:23:47 Sponsor: AG1 00:25:18 Warm-Ups & Play 00:30:51 Asymmetries & Training 00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10 00:42:41 Tool: Warming Up with Play; Breathwork 00:47:26 Sponsors: Function & Eight Sleep 00:50:35 Tool: Foam Rolling, Uses, Types & Technique 01:01:30 Injury vs. Incident, Pain 01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method 01:11:04 Posture, Neck Work 01:19:58 Sponsor: LMNT 01:21:33 Pelvic Floor, Prostate Pain 01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose 01:33:42 Mobilizing the Pelvic Floor, Urogenital Health 01:38:27 Abdominals, Rotational Power, Spinal Engine Work 01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities 01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity 01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch 02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture 02:21:06 Training for Life & Fun 02:30:20 Aging with Range of Motion & Control; Mental State & Training 02:35:38 Fascia, Myofascial Mobilization 02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort 02:45:14 Deliberate Heat & Cold, Training, Injury & Healing 02:54:35 Desire to Train, Physical Practice 02:58:54 Balanced Nutrition; Eating Behaviors & Social Media 03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule 03:14:30 Supplements 03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

09 Dec 2024

3 HR 26 MINS

3:26:09

09 Dec 2024

#254

Essentials: How to Defeat Jet Lag, Shift Work & Sleeplessness

In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life. I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents. The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-how-to-defeat-jet-lag-shift-work-sleeplessness) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) AeroPress: [https://aeropress.com/huberman] (https://aeropress.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) Timestamps ---------- 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

05 Dec 2024

30 MINS

30:27

05 Dec 2024

#253

Morgan Housel: Understand & Apply the Psychology of Money to Gain Greater Happiness

In this episode, my guest is [Morgan Housel] (https://www.morganhousel.com/) , an expert in private wealth generation and management and author of the bestselling book [The Psychology of Money] (https://amzlink.to/az0UUEDppwnJS) . We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose. We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/morgan-housel-understand-apply-the-psychology-of-money-to-gain-greater-happiness) . Pre-order Andrew's new book, Protocols: [protocolsbook.com] (https://protocolsbook.com/) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Wealthfront**: [https://wealthfront.com/huberman] (https://wealthfront.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps ---------- 00:00:00 Morgan Housel 00:02:13 Sponsors: Wealthfront & BetterHelp 00:05:11 Spending Habits & Cynicism 00:08:44 Tool: Money & Future Regrets 00:16:07 Money Management Extremes; Credit & Hope 00:23:17 Money as a Tool, Happiness, Independence & Purpose 00:27:30 Sponsors: AG1 & ROKA 00:30:11 Unstructured Time; Independence, Identify & Money; Addiction 00:39:04 Longevity, Health & Money 00:47:42 Ambition, Social Media, Fame & Social Debt 00:53:37 Sponsor: Function 00:55:24 Resume Virtues vs. Eulogy Virtues 00:57:52 Compound Interest, Math vs. Behavior 01:01:42 Dopamine & Time, Marshmallow Test & Distraction 01:09:58 Motivation, Pleasure; Relationships 01:14:38 Freedom, Tool: Savings & Independence 01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly 01:24:07 Familial Wealth & Identity; Entrepreneurs 01:31:53 Life Purpose; Dogs; Social & Historical Comparison 01:39:58 Social Comparison & Geography, Angst 01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy 01:56:43 Envy & Spending Money; Wealth & Birth Rates 02:01:27 Tools: Parent Modeling; Resentment, Individual Goals 02:07:15 Purpose, Happiness & Money 02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

02 Dec 2024

2 HR 15 MINS

2:15:35

02 Dec 2024

#252

Essentials: Using Science to Optimize Sleep, Learning & Metabolism

In this [Huberman Lab Essentials] (https://www.hubermanlab.com/essentials) episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Read the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-using-science-to-optimize-sleep-learning-metabolism) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) David: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Timestamps ---------- 00:00:00 Introduction to Huberman Lab Essentials 00:00:37 Understanding Circadian Rhythms & Light 00:02:17 Impact of Red Light on Circadian Rhythms 00:03:12 Light Through Windows & Circadian Clocks 00:05:04 Seasonal Changes & Circadian Rhythms 00:07:38 Neurotransmitters & Mood Regulation 00:09:00 Sponsors: LMNT & Eight Sleep 00:11:47 Exercise & Circadian Rhythms 00:14:40 Neuroplasticity & Learning 00:20:16 Sponsor: AG1 00:21:49 Non-Sleep Deep Rest (NSDR) & Learning 00:23:43 Nootropics & Cognitive Enhancement 00:26:16 Temperature & Circadian Rhythms 00:31:25 Sponsor: David 00:32:41 Food, Neurotransmitters & Circadian Rhythms 00:35:28 Self-Experimentation & Conclusion [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

28 Nov 2024

38 MINS

38:24

28 Nov 2024

#251

Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

In this episode, my guest is [Dr. Ethan Kross, Ph.D.] (https://www.ethankross.com/) , professor of psychology at the University of Michigan, director of the [Emotion & Self-Control Laboratory] (https://selfcontrol.psych.lsa.umich.edu/) , and author of the bestselling book [Chatter] (https://amzn.to/3Z4JLFB) . We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-ethan-kross-how-to-control-your-inner-voice-increase-your-resilience) . Pre-order Andrew's new book, Protocols: [protocolsbook.com] (https://protocolsbook.com/) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) ExpressVPN: [https://expressvpn.com/huberman] (https://expressvpn.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Timestamps ---------- 00:00:00 Dr. Ethan Kross 00:02:45 Sponsors: ExpressVPN & Eight Sleep 00:05:38 Inner Voice & Benefits 00:10:33 Music & Emotions 00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions 00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch 00:27:16 Tool: Expressive Writing; Sensory Shifters 00:30:41 Sponsors: AG1 & Joovv 00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling 00:44:01 Decision Making, Individualization; Tool: Exercise 00:50:24 “Chatter,” Trauma, Depression, Anxiety 00:54:37 Sponsor: Function 00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media 01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting 01:13:41 Time, Chatter & Flow 01:18:01 Focusing on Present, Mental Time Travel 01:22:49 Texting, Social Media, Sharing Emotions 01:28:31 AI & Individualized Tools for Emotional Regulation 01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions 01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces 01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control 01:56:00 Emotional Regulation & Shifters, Screens 02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools 02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation 02:15:52 Tool: Stop Intrusive Voices; Anxiety 02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement 02:31:02 “Cognitive Velocity”; Resetting 02:36:43 Transition States, Tool: Goal Pursuit & WOOP 02:43:59 Attention, Emotional Flexibility; Avoidance 02:54:15 Emotional Contagion 03:00:22 Validating Emotions, Wisdom; Shift Book 03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

25 Nov 2024

3 HR 09 MINS

3:09:01

25 Nov 2024

#250

Essentials: Master Your Sleep & Be More Alert When Awake

This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-master-your-sleep-be-more-alert-when-awake) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) Timestamps ---------- 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

21 Nov 2024

38 MINS

38:52

21 Nov 2024

#249

Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI

In this episode, my guest is [Dr. Terry Sejnowski, Ph.D.] (https://www.salk.edu/scientist/terrence-sejnowski/) , professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills. We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions. We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-terry-sejnowski-how-to-improve-at-learning-using-neuroscience-ai) . Pre-order Andrew's new book, Protocols: [protocolsbook.com] (https://protocolsbook.com) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) David Protein: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) Timestamps ---------- 00:00:00 Dr. Terry Sejnowski 00:02:32 Sponsors: BetterHelp & Helix Sleep 00:05:19 Brain Structure & Function, Algorithmic Level 00:11:49 Basal Ganglia; Learning & Value Function 00:15:23 Value Function, Reward & Punishment 00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI 00:25:56 Learning & Brain Storage 00:30:08 Traveling Waves, Sleep Spindles, Memory 00:32:08 Sponsors: AG1 & David 00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs 00:42:02 Psilocybin, Brain Connectivity 00:45:58 Tool: ‘Learning How to Learn’ Course 00:49:36 Learning, Generational Differences, Technology, Social Media 00:58:37 Sponsors: LMNT & Joovv 01:01:06 Draining Experiences, AI & Social Media 01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function 01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria 01:16:58 AI, Imagined Futures, Possibilities 01:27:14 AI & Mapping Potential Options, Schizophrenia 01:30:56 Schizophrenia, Ketamine, Depression 01:36:15 AI, “Idea Pump,” Analyzing Research 01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes 01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines 01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning 02:12:40 Tool: Idea Generation, Mind Wandering, Learning 02:18:18 Dreams, Unconscious, Types of Dreams 02:22:56 Future Projects, Brain & Self-Attention 02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

18 Nov 2024

2 HR 34 MINS

2:34:10

18 Nov 2024

#248

Essentials: How Your Brain Works & Changes

This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/essentials-how-your-nervous-system-works-changes) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) David: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Timestamps ---------- 00:00:00 Introduction to Huberman Lab Essentials & the Nervous System 00:02:23 Understanding Sensation & Perception 00:04:56 Emotions & Neuromodulators 00:07:42 Thoughts & Deliberate Actions 00:08:22 Sponsor: AG1 00:09:54 Deliberate Processing & Neuroplasticity 00:15:59 The Mechanisms of Neuroplasticity 00:20:56 Sponsor: David 00:22:13 The Importance of Sleep & Rest 00:27:12 Understanding the Autonomic Nervous System 00:36:49 Leveraging Ultradian Rhythms [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

14 Nov 2024

37 MINS

37:44

14 Nov 2024

#247

Dr. Allan Schore: How Relationships Shape Your Brain

In this episode, my guest is [Dr. Allan Schore, Ph.D.] (https://www.allanschore.com/) , a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry. Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond. Access the full show notes for this episode, including referenced articles, resources, and people mentioned at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-allan-schore-how-relationships-shape-your-brain) . Use [Ask Huberman Lab] (https://go.hubermanlab.com/pnoUTEI) , our chat-based tool, for summaries, clips, and insights from this episode. Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) David Protein: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Timestamps ---------- 00:00:00 Dr. Allan Schore 00:02:37 Sponsors: David & Eight Sleep 00:05:49 Thoughts & Unconscious Mind 00:07:36 Right vs Left Brain, Child Development, Attachment 00:13:19 Attachment Styles & Development, Emotions & Physiology 00:18:12 Intuition, Arousal, Emotional Regulation & Attachment 00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment 00:28:33 Attachment Styles, Regulation Theory; Therapy 00:34:20 Sponsor: AG1 00:35:51 “Surrender,” Therapy, Patient Synchronization 00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation 00:45:07 Mother vs Father, Child Development; Single Caretakers 00:50:51 MDMA, Right Brain; Fetal Development 00:55:58 Sponsor: Function 00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love 01:03:33 Splitting, Borderline; Therapy & Emotions 01:09:24 Tool: Right Brain, Vulnerability & Repair 01:15:32 Right vs. Left Brain, Attention 01:19:26 Right Brain Synchronization, Eye Connection, Empathy 01:25:39 Music & Dogs, Resonance 01:30:58 Right Brain & Body; Empathic Connection, Body Language 01:36:47 Tool: Text Message, Communication, Relationships 01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain 01:50:10 Defenses, Blind Spots 01:53:14 Creativity, Accessing the Right Brain, Insight 01:59:31 Paternal Leave, Parent-Child Relationships, Attachment 02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

11 Nov 2024

2 HR 07 MINS

2:07:45

11 Nov 2024

#246

Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility

In this episode, my guest is [Dr. Shanna Swan, Ph.D.] (https://www.shannaswan.com/) , professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume. We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-shanna-swan-how-to-safeguard-your-hormone-health-fertility) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Timestamps ---------- 00:00:00 Dr. Shanna Swan 00:02:58 Sponsors: LMNT, ROKA & BetterHelp 00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates 00:13:30 Phthalate Syndrome, Animal Data, Male Offspring 00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies 00:27:30 Hyenas; Phthalate Syndrome in Males 00:32:49 Sponsor: AG1 00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring 00:39:03 Anogenital Distance & Sperm Count 00:45:03 Sperm Count & Fertility 00:49:24 Sponsor: Function 00:51:11 Sperm Count Decline 00:58:19 Sperm Quality & Pesticides 01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior 01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors 01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility 01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave 01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides 01:32:58 Funding 01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials 01:40:12 Europe vs. US Chemical Safety, REACH Program 01:46:20 Tool: Pregnancy & Fetal Health 01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature 01:58:04 Other Animals & Fertility Decline, Ecosystems 02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects 02:06:02 Tool: Consumer Guides, Personal & Household Products 02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans 02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

04 Nov 2024

2 HR 18 MINS

2:18:02

04 Nov 2024

#245

Bill Eddy: How to Deal With High Conflict People

In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships. We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive. Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/bill-eddy-how-to-deal-with-high-conflict-people) . 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) ExpressVPN: [https://expressvpn.com/huberman] (https://expressvpn.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) David Protein: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Timestamps ---------- 00:00:00 Bill Eddy 00:02:58 Sponsors: Maui Nui & ExpressVPN 00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns 00:10:48 Personality Disorders, Prevalence & Overlap 00:18:28 High-Conflict Personality vs. Personality Disorders, Blame 00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment 00:30:53 Sponsor: AG1 00:32:05 Relationship Stability, Tool: Vetting Potential Partners 00:38:54 Heightened Emotions, Negative Advocates, Divorce 00:47:50 Brain, Plasticity & Fear; Bullies, Polarization 00:54:51 Sponsors: Function & David 00:58:00 Emotions, Media, Politics 01:04:57 Tool: WEB Method, Identify High-Conflict Individuals 01:12:20 Body Cues, Identify High-Conflict Individuals 01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior 01:23:12 High Conflict Personalities & Occupations 01:28:18 Big Personalities: Evidence vs Assumptions 01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing 01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements 01:59:52 Large Families & Conflict Resolution 02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture 02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution 02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing 02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC 02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

28 Oct 2024

2 HR 39 MINS

2:39:21

28 Oct 2024

#244

The Effects of Microplastics on Your Health & How to Reduce Them

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics. By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/the-effects-of-microplastics-on-your-health-how-to-reduce-them) . Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: [https://go.hubermanlab.com/zqHpOM6] (https://go.hubermanlab.com/zqHpOM6) Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Timestamps ---------- 00:00:00 Microplastics 00:02:46 Sponsors: LMNT & BetterHelp 00:05:40 Microplastics & Nanoplastics; Ingestion 00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA 00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles 00:26:57 Tool: Sea Salt 00:29:10 Sponsor: AG1 00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates 00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids 00:37:34 Measurement Tools & Advancements 00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) 00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health 00:52:17 Sponsors: Function & Eight Sleep 00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion 01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane 01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer 01:15:05 Tool: Sweating & Toxin Removal 01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry 01:25:11 Tools: Microwave Popcorn, Toothpastes 01:27:47 Developing Brain & Microplastics, ADHD, Autism 01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure 01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

21 Oct 2024

1 HR 36 MINS

1:36:53

21 Oct 2024

#243

Ari Wallach: Create Your Ideal Future Using Science-Based Protocols

In this episode, my guest is [Ari Wallach] (https://www.longpath.org/ari-wallach) , most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled [A Brief History of the Future] (https://www.pbs.org/show/a-brief-history-of-the-future/) . We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species. We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet. Access the full show notes for this episide at [hubermanlab.com] (https://www.hubermanlab.com/episode/ari-wallach-create-your-ideal-future-using-science-based-protocols) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) David Protein: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Helix Sleep: [https://helixsleep.com/huberman] (https://helixsleep.com/huberman) ROKA: [https://roka.com/huberman] (https://roka.com/huberman) LMNT: [https://drinklmnt.com/huberman] (https://drinklmnt.com/huberman) Timestamps ---------- 00:00:00 Ari Wallach 00:01:58 Sponsors: David, Helix Sleep & ROKA 00:06:13 Mental Time Travel; Technology & Present 00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today 00:22:00 Tool: Empathy for Others 00:26:09 Empathy for Future Generations, Emotion & Logic 00:31:48 Tool: Emotion to Guide Action 00:36:50 Sponsor: AG1 00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations 00:43:52 Egoic Legacy, Modeling Behavior 00:51:13 Social Media, Time Capsule, Storytelling 01:00:06 Sponsor: LMNT 01:01:18 Short-Term Thinking; Life Purpose, Science & Religion 01:09:23 Longpath, Telos, Time Perception 01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks 01:23:02 Tool: Visualizing Future You 01:30:17 Death, Western Society 01:36:20 Tool: Writing Letter to Future Self 01:41:01 Society, Future Harmony 01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia” 01:58:48 Tool: Behavior & Modeling for the Future 02:08:11 Tool: “Why Tuesdays?”, Examining Self 02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

14 Oct 2024

2 HR 17 MINS

2:17:37

14 Oct 2024

#242

Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity

In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins. Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-craig-koniver-peptide-hormone-therapies-for-health-performance-longevity) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) Joovv: [https://joovv.com/huberman] (https://joovv.com/huberman) BetterHelp: [https://betterhelp.com/huberman] (https://betterhelp.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Eight Sleep: [https://eightsleep.com/huberman] (https://eightsleep.com/huberman) Timestamps ---------- 00:00:00 Dr. Craig Koniver 00:04:52 Sponsors: Joovv & BetterHelp 00:07:40 What is a Peptide? 00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health 00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation 00:18:43 BPC-157, Inflammation 00:23:27 BPC-157, Injection & Oral Forms; Injury Repair 00:28:43 Sourcing, Anabolic Steroids, Testosterone 00:34:48 Black & Gray Market, Compounding Pharmacies, Purity 00:38:20 Sponsor: AG1 00:39:51 Partnering with a Physician, LPS 00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses 00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone 00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides 00:58:45 Sponsor: Function & Eight Sleep 01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health 01:05:16 Prescriptions, Physicians & Trust 01:14:09 Agency in Your Health 01:17:13 MK-677, Appetite 01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing 01:21:10 Methylated B Vitamins, Homocysteine 01:24:47 Peptides for Sleep, Pinealon, Epitalon 01:31:03 Glycine, Liver Detoxification; Dosage 01:37:19 GLP-1, Compounding Pharmacies 01:39:03 Stem Cell Therapy, PRP 01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health 01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses 01:50:20 Covid, NAD Infusion, NMN & NR Supplements 01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR 02:07:53 PT-141, Vyleesi, Libido; Nausea 02:10:57 FDA Approval & Removal, Pharmaceutical Companies 02:20:17 Positivity, Mindset & Health 02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

07 Oct 2024

2 HR 29 MINS

2:29:13

07 Oct 2024

#241

Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols

In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences. This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD. Access the full show notes for this episode at [hubermanlab.com] (https://www.hubermanlab.com/episode/dr-charan-ranganath-how-to-improve-memory-focus-using-science-protocols) . Thank you to our sponsors ------------------------- AG1: [https://drinkag1.com/huberman] (https://drinkag1.com/huberman) David Protein: [https://davidprotein.com/huberman] (https://davidprotein.com/huberman) Levels: [https://levels.link/huberman] (https://levels.link/huberman) Waking Up: [https://wakingup.com/huberman] (https://wakingup.com/huberman) Function: [https://functionhealth.com/huberman] (https://functionhealth.com/huberman) Timestamps ---------- 00:00:00 Dr. Charan Ranganath 00:02:06 Sponsors: David, Levels & Waking Up 00:06:48 Memory: Past, Present & Future; Sleep 00:13:23 Self, Memory & Age, Neuroplasticity 00:18:50 Tool: Curiosity & Dopamine 00:26:55 Dopamine, Forward Movement 00:33:09 Sponsor: AG1 00:34:22 Dopamine, Learning; Curiosity & Appraisal 00:40:31 Memory, Hippocampus 00:43:34 Prefrontal Cortex & Memory, Aging 00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination 00:58:53 Sponsor: Function 01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline 01:09:39 Exercise, Brain Function; ADHD 01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD 01:23:31 Forgetting, Intention vs. Attention 01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness 01:36:36 Tool: Pictures, Memories, Intention 01:45:46 Deep Focus, Dopamine 01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s 01:59:51 Déjà Vu 02:09:00 Serotonin, Reframing Memories, Trauma 02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy 02:27:53 Rumination, Trauma, Nostalgia, Narrative 02:30:30 Music, Pavlov’s Dogz Band 02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter [Disclaimer & Disclosures] (https://www.hubermanlab.com/disclaimer) ... Read more

30 Sep 2024

2 HR 39 MINS

2:39:08

30 Sep 2024

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#258

Essentials: How to Focus to Change Your Brain

#257

Dr. Bernardo Huberman: How to Use Curiosity & Focus to Create a Joyful & Meaningful Life

#256

Essentials: Understand and Use Dreams to Learn and Forget

#255

Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility

#254

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Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience

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Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI

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Dr. Allan Schore: How Relationships Shape Your Brain

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Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility

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Bill Eddy: How to Deal With High Conflict People

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The Effects of Microplastics on Your Health & How to Reduce Them

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Ari Wallach: Create Your Ideal Future Using Science-Based Protocols

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Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity

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