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Huberman Lab

ByScicomm Media
306 episodes

Podcast Summary

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.

#1

Healing From Grief & Loss | Dr. Mary-Frances O'Connor

My guest is Dr. Mary-Frances O’Connor, PhD, Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Wealthfront**: BetterHelp: Helix Sleep: Function: **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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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 Mary-Frances O’Connor 00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting 00:07:42 Sponsors: Wealthfront & BetterHelp 00:10:29 Sudden vs Slow Death, Attachment, ...

2025-06-02•2hr 32mins
#2

Essentials: Machines, Creativity & Love | Dr. Lex Fridman

In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD, a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast. We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Maui Nui: Function: David: Timestamps 00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning 00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism 00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction 00:14:26 Sponsors: AG1 & Maui Nui 00:17:47 Human & Robot Relationship, Loneliness, Time 00:22:38 Authenticity, Robot Companion, Emotions 00:27:55 Robot & Human Relationship, Manipulation, Rights 00:32:12 Sponsors: Function & David 00:35:14 Dogs, Homer, Companion, Cancer, Death 00:40:04 Dogs, Costello, Decline, Joy, Loss 00:47:31 Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-05-29•48mins
#3

Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Joovv: Eight Sleep: LMNT: Function: Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolu...

2025-05-26•1hr 52mins
#4

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com. Thank you to our sponsors AG1: Eight Sleep: LMNT: Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-05-22•37mins
#5

The Science & Art of Comedy & Creativity | Tom Segura

My guest is Tom Segura, renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Maui Nui: Helix Sleep: David Protein: Function Health: Timestamps 00:00:00 Tom Segura 00:01:45 Family, Sports, Running 00:09:35 Sponsors: Maui Nui & Helix Sleep 00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room 00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation 00:27:28 Ideas & Set List, Performance 00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction 00:40:56 Jokes, Self & Amusement; Evolution & New Material 00:48:26 Sponsors: AG1 & David Protein 00:51:24 Surprise, Hidden Thoughts; Acting 00:59:02 Voice Impersonation, Kids, Strength Training, Activities 01:05:40 Repeating Jokes; State Changes, Crowds & Energy 01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind 01:27:44 Sponsor: Function 01:29:32 Crowd Work, Comedy Clubs; Original Comedy 01:38:13 Comedy & Social Context; Dark Comedy 01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope 01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance 02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy 02:10:53 “Bad Thoughts” Show, Upcoming Projects 02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Net...

2025-05-19•2hr 17mins
#6

Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth

In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D., a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University. We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠hubermanlab.com⁠. Thank you to our sponsors AG1: David: Eight Sleep: Timestamps 00:00:00 Karl Deisseroth; Neurology vs Psychiatry 00:01:36 Speech; Blood Test?; Seeking Help 00:04:20 Feelings, Jargon; Psychiatric Treatment 00:09:40 Sponsor: David 00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics 00:19:40 Brain-Machine Interfaces 00:20:53 Sponsor: Eight Sleep 00:23:00 ADHD Symptoms, Lifestyle, Technology 00:29:34 Psychedelics, Depression Treatment, Risks 00:35:43 Sponsor: AG1 00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment 00:40:33 Projections: A Story of Human Emotions Book, Optimism Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-05-15•43mins
#7

How Different Diets Impact Your Health | Dr. Christopher Gardner

My guest is Dr. Christopher Gardner, Ph.D., professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health. We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health. We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy. The episode offers data-supported advice for healthier eating. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Eight Sleep: Mateina: BetterHelp: LMNT: Levels: Timestamps 00:00:00 Christopher Gardner 00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose 00:11:02 Sponsors: Eight Sleep & Mateina 00:13:49 Raw Milk, Lactose Intolerance 00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease 00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS 00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products 00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency 00:50:10 Sponsors: AG1 & BetterHelp 00:53:11 Industry Funding, National Institute of Health (NIH) 00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study 01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO) 01:17:14 Transforming American Diet; Taste, Health & Environment 01:22:26 Sponsor: LMNT 01:23:43 Food Preparation, Chefs, Improve School Food 01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss 01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations 01:45:33 Protein & Storage 01:52:12 Plants & Complete Pro...

2025-05-12•2hr 50mins
#8

Essentials: How Hearing & Balance Enhance Focus & Learning

In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus. I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: Eight Sleep: Function: Timestamps 00:00:00 Huberman Lab Essentials; Hearing & Balance 00:00:55 Sponsor: AG1 00:02:55 Ears, Sound Waves, Cochlea 00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears 00:10:09 Sponsor: Eight Sleep 00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety 00:16:03 Tool: White Noise & Learning 00:19:31 White Noise, Hearing Loss & Child Development 00:22:38 Sponsor: Function 00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names 00:29:31 Balance, Ears, Vestibular System 00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise 00:37:35 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-05-08•38mins

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#9

Contracts of Love & Money That Make or Break Relationships | James Sexton

My guest is James Sexton, Esq., a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations. We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes. This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Wealthfront**: BetterHelp: Our Place: Function: **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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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 James Sexton 00:02:19 Divorce & B...

2025-05-05•3hr 38mins
#10

Essentials: How Smell, Taste & Pheromones Shape Behavior

In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people. I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds. Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: LMNT: Our Place: Timestamps 00:00:00 Huberman Lab Essentials; Smell & Taste 00:02:04 Tears, Biological Response & Communication 00:05:16 Sponsor: AG1 00:07:16 Smell, Innate vs Learned Response, Memory 00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect 00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning 00:16:06 Tool: Increase Sense of Smell 00:16:51 Sponsor: LMNT 00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell 00:20:11 Traumatic Brain Injury & Olfactory Dysfunction 00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint 00:24:32 Taste Modalities & Functions; Taste & Digestive System 00:30:47 Sponsor: Our Place 00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication 00:38:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone....

2025-05-01•39mins
#11

What Pets Actually Want & Need | Dr. Karolina Westlund

My guest is Dr. Karolina Westlund, Ph.D., a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them. We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Our Place: Eight Sleep: Joovv: Function: Timestamps 00:00:00 Karolina Westlund 00:02:19 Students & Animal Species; Horses 00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication 00:12:42 Sponsors: Our Place & Eight Sleep 00:16:09 Dog Breeds & Domestication, Bulldogs 00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory 00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training 00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions 00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy 00:48:39 Sponsors: AG1 & Joovv 00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial 00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization 01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement 01:08:17 “Pee Mail” & Communication; Wolves, Domestication 01:11:54 Zoos, Conservation; Tigers 01:18:53 Sponsor: Function 01:20:41 Stalking; Birds, Parrots 01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Fe...

2025-04-28•2hr 5mins
#12

AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.If you're an existing Huberman Lab Premium member, you can log in to access the full episode at You can access the transcript here.If you’re not a member, you can learn more and join Huberman Lab Premium at Wind Down™: Lab Essentials: Introduction 00:00:15 The Importance of Light Management for Sleep00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 ConclusionIn the full AMA episode, we cover: Creatine & Water Retention Creatine for Brain Health Creatine Use in Teenagers Safety & Effects of Smelling Salts Other Stimulants: Caffeine & Nicotine Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-04-25•18mins
#13

Essentials: Protocols to Improve Vision & Eyesight

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. 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 full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: Eight Sleep: ROKA: Timestamps 00:00:00 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 ...

2025-04-24•34mins
#14

Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave

My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: BetterHelp: Levels: LMNT: Function: Waking Up: Timestamps 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:...

2025-04-21•3hr 7mins
#15

Essentials: How to Build Endurance

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: LMNT: Eight Sleep: Function: Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaph...

2025-04-17•43mins
#16

How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman

My guest is Dr. Mark Hyman, M.D., a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Joovv: Eight Sleep: Function: ROKA: Timestamps 00:00:00 Dr. Mark Hyman 00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine 00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease 00:12:19 Sponsors: Joovv & Eight Sleep 00:15:06 Wholistic View of Body, Root Causes 00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods 00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise 00:36:27 Sponsors: Function & ROKA 00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach 00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12 00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition 01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods 01:09:03 Food Industrialization, Processed Foods 01:14:23 Sponsor: AG1 01:16:18 Declining American Health & Nutrition, Politics, MAHA 01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS) 01:29:25 SNAP Program & Soda, Food Industry & Lobbying 01:36:58 Big Food, Company Consolidation, Nutrition Labels 01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet 01:51:29 Cancer, Diets & Alcohol 01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don...

2025-04-14•2hr 42mins
#17

Essentials: Build Muscle Size, Increase Strength & Improve Recovery

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Timestamps 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Sponsors: Eight Sleep & LMNT 00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights? 00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength 00:15:55 Sponsor: AG1 00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength 00:24:29 Sponsor: Function 00:26:16 Testing for Recovery, Carbon Dioxide Tolerance 00:29:20 Ice Bath Timing; NSAIDs & Exercise 00:30:34 Salt & Electrolytes; Creatine; Leucine Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-04-10•34mins
#18

How to Find & Be a Great Romantic Partner | Lori Gottlieb

My guest is Lori Gottlieb, MFT, a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Helix Sleep: BetterHelp: David Protein: LMNT: Timestamps 00:00:00 Dr. Lori Gottlieb 00:02:01 Patient & First Question; Talked Out of Feelings 00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective 00:10:04 Sponsors: Helix Sleep & BetterHelp 00:12:36 Relationships, Childhood & Unfinished Business 00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy 00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks? 00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance 00:47:27 Sponsors: AG1 & David Protein 00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm 00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing 01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings 01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text 01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability 01:15:38 Sponsor: LMNT 01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions 01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation 01:33:01 Self-Reflection, Individual & Couples Therapy, Transfer...

2025-04-07•3hr 22mins
#19

Essentials: Lose Fat With Science-Based Tools

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. 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 episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: David: LMNT: Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-04-03•37mins
#20

Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer

My guest is Dr. Chris Palmer, M.D., a board-certified psychiatrist and professor at Harvard Medical School. He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: Our Place: LMNT: Eight Sleep: Function: Timestamps 00:00:00 Dr. Chris Palmer 00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk 00:10:46 Sponsors: Our Place & LMNT 00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism 00:22:20 Mitochondrial Functions, Stress Response, Mental Health 00:31:09 Sponsors: AG1 & Eight Sleep 00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine 00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol 00:45:47 Nicotine; Substance Use, Metabolic Health & Disease 00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders 00:59:18 Sponsor: Function 01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS 01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding 01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar 01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism 01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting 01:38:40 Nutrition Research, Food Industry Lobbyists; Ult...

2025-03-31•3hr 12mins
#21

Essentials: How to Learn Skills Faster

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development. 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 episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠hubermanlab.com⁠⁠. Thank you to our sponsors AG1: LMNT: Mateina: Timestamps 00:00:00 Huberman Lab Essentials; Learning Motor Skills 00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus 00:03:58 Sponsor: LMNT 00:05:15 Skills & Realistic Expectations, Super Mario Effect 00:09:34 Tube Test & Brain, Tool: Increase Repetitions 00:12:19 Importance of Errors, Framing Effect, Neuroplasticity 00:14:39 Sponsor: AG1 00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning 00:19:44 Movement Speed, Ultra-Slow Movements 00:21:49 Skill Proficiency & Errors, Tool: Metronoming 00:24:16 Sponsor: Mateina 00:25:42 Mental Rehearsal & Limits, Tool: Visualization 00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine 00:32:14 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm...

2025-03-27•34mins
#22

How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman

My guest is Dr. Staci Whitman, DMD, a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health.Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer.This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age.Read the episode show notes at hubermanlab.com. Thank you to our sponsorsAG1: Sleep: Dr. Staci Whitman00:02:04 Oral Health & Oral Microbiome00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores00:08:45 Sponsors: Eight Sleep & BetterHelp00:11:38 Cavities & Teeth De-/Remineralization, Fluoride00:19:14 Cavities, Tool: Meal Frequency, Fasting00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath00:39:54 Sponsors: AG1 & Joovv00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders01:00:42 Gum Health, Flossing; Sexual Health01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding01:11:28 Sponsor...

2025-03-24•2hr 54mins
#23

Essentials: Supercharge Exercise Performance & Recovery with Cooling

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Read the episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠hubermanlab.com⁠⁠⁠. Thank you to our sponsors AG1: Eight Sleep: Function: Timestamps 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Sponsor: AG1 00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:06:42 Elevated Heat & Performance Barrier 00:08:26 Regulating Temperature, Glabrous Skin, “AVAs” 00:12:20 Sponsor: Eight Sleep 00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling 00:17:21 Endurance, Temperature & Willpower 00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:24:23 Sponsor: Function 00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:29:31 NSAIDs (Tylenol) & Training 00:31:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-03-20•33mins

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#24

How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan

My guest is Stuart McMillan, a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health.We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities.Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Place: Sleep: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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.Timestamps00:00:00 Stuart McMillan00:02:27 Running, Sprinting, Event Distances00:09:01 Sponsors: Our Place & Wealthfront00:12:13 Natural Sprinter...

2025-03-17•3hr 1mins
#25

Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠. Thank you to our sponsors AG1: BetterHelp: LMNT: Function: Timestamps 00:00:00 Huberman Lab Essentials; Immunity & Energy 00:01:34 Cortisol, Epinephrine (Adrenaline) 00:03:32 Sponsors: BetterHelp & LMNT 00:06:03 Cortisol & Epinephrine Biology 00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure 00:10:07 Daytime Stress, Learning & Cortisol 00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT 00:16:23 Sponsor: AG1 00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System 00:21:29 Brief Stressors & Immune System 00:25:12 Sponsor: Function 00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice 00:29:18 Stress & Gray Hair? 00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin 00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting 00:34:15 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-03-13•36mins
#26

Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Dr. John Kruse00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD)00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses00:11:43 Sponsors: Eight Sleep & Joovv00:14:26 ADHD, Interest & Careers00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect00:27:39 Hyperfocus, Flow States00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule00:41:06 Sponsor: AG100:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing00:52:30 Nighttime Waking Up; Cyclic Sighing00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks01:16:46 Sponsor: LMNT01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk?01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA01:49:38 Sponsor: Mateina01:51:04 Gut Microbiome01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction02:02:26 Guanfacine...

2025-03-10•2hr 38mins
#27

Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone

In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: Eight Sleep: David: Timestamps 00:00:00 Huberman Lab Essentials; Hormones & Metabolism 00:01:41 Hypothalamus, Pituitary, Thyroid 00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine 00:07:55 Sponsor: Eight Sleep 00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders 00:11:45 Growth Hormone Functions, Prescription Growth Hormone 00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting 00:16:07 Growth Hormone Release, Tool: Meditation 00:18:21 Sponsor: AG1 00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down 00:22:04 Growth Hormone Supplements, Arginine 00:24:07 Offsetting Age-Related Growth Hormone Decline 00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol 00:29:23 Sponsor: David Protein 00:30:38 Peptides, Sermorelin, Secretagogues, Risk 00:33:26 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-03-06•35mins
#28

How to Achieve Inner Peace & Healing | Dr. Richard Schwartz

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Protein: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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.Timestamps00:00:00 Dr. Richard Schwartz00:02:11 Internal Family Systems (IFS), Self & Parts00:07:23 Sponsors: BetterHelp & David Protein00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters00:15:32 Frustration & Anger, Surrender & Perspective00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self00:46:41 Sponsors: AG1 & Wealthfront00:49:24 IFS Therapy, Self-Explora...

2025-03-03•2hr 13mins
#29

Essentials: How to Control Hunger, Eating & Satiety

In this Huberman Lab Essentials episode, I explain how hormones regulate hunger, appetite and feelings of satiety (fullness), along with strategies to help control appetite. I describe how the body senses nutrient levels and how the brain processes these signals to stimulate hunger or suppress appetite. I also discuss how certain foods can help curb hunger, while processed foods and emulsifiers can interfere with satiety signals, leading to overeating. Additionally, I cover how lifestyle factors such as exercise and meal timing regulate blood glucose levels, which in turn impact hunger and appetite. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: David Protein: Mateina: LMNT: Timestamps 00:00:00 Huberman Lab Essentials; Hunger & Appetite 00:00:56 Hunger, Hypothalamus, Cortex & Mouth 00:04:46 Sponsor: David Protein 00:06:02 Melanocyte-Stimulating Hormone, AgRP Neurons, Ghrelin, Tool: Regular Meal Timing 00:10:13 Cholecystokinin (CCK), Tool: Omega-3s, Amino Acids & Blunting Appetite 00:13:26 Sponsor: AG1 00:14:30 Highly-Processed Foods, Emulsifiers, Tool: Whole Foods & Satiety Signals 00:19:10 Insulin, Glucose, Type 1 & 2 Diabetes 00:22:16 Sponsor: Mateina 00:23:41 Insulin & Glucagon, Tools: Food Order, Movement & Blood Glucose 00:27:26 Tool: Exercise & Stable Blood Sugar 00:29:38 Metformin, Ketogenic Diet, Blood Glucose 00:31:59 Sponsor: LMNT 00:33:16 Diabetes, Urine & Blood Sugar 00:35:40 Caffeine, Tool: Yerba Mate, Glucagon-Like Peptide -1 (GLP-1), Appetite 00:38:49 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-02-27•39mins
#30

How to Enhance Your Immune System | Dr. Roger Seheult

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses.Read the full show notes for this episode at hubermanlab.com.SponsorsAG1: Sleep: Place: Dr. Roger Seheult00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART00:08:03 Sponsors: Joovv & Eight Sleep00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals00:26:38 Infrared Light, Green Spaces, Health & Mortality00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure00:41:01 Sponsors: AG1 & LMNT00:43:32 Sunlight, Incidence of Influenza or COVID00:48:41 Tools: Sunlight Exposure Duration, Winter Months00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals01:11:33 Sponsor: Function01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks?01:38:13 Masks?, Flu; Handwashing01:42:...

2025-02-24•3hr 28mins
#31

Essentials: How to Optimize Testosterone & Estrogen

In this Huberman Lab Essentials episode, I explain how to optimize hormones—particularly testosterone, estrogen, and related sex steroids—to enhance fertility and overall well-being. I discuss the sources of testosterone and estrogen and how their levels fluctuate with age in both males and females. I also cover how behaviors such as exercise, cold and heat exposure, light exposure, illness, and breathing patterns affect hormones. Additionally, I examine specific supplements and replacement therapies, highlighting important precautions to consider when adjusting hormone levels. Read the show notes for this episode at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: Eight Sleep: Function: Timestamps 00:00:00 Huberman Lab Essentials; Hormones 00:01:15 Testosterone & Estrogen Sources & Age, Adrenals 00:03:34 Sponsor: Eight Sleep 00:05:05 Competition, Males & Testosterone; Dopamine 00:09:27 Testosterone Decreases, Expectant Fathers, Illness 00:11:30 Sleep Apnea, Testosterone, Estrogen, Cortisol, Tool: Nasal Breathing 00:15:57 Sponsor: AG1 00:17:00 Dopamine, Cortisol, Fertility, Tool: Light Viewing Behavior 00:19:31 Heat, Cold & Hormone Levels 00:21:14 Resistance & Endurance Training, Testosterone, Tool: Exercise Order 00:23:26 Estrogen, Menopause, Hormone Therapy 00:25:07 Sponsor: Function 00:26:54 Vitamins, Opioids, Supplements, Tongkat Ali, Cancer Risk 00:31:26 Luteinizing Hormone, hCG, Fadogia Agrestis, Tool: Blood Tests 00:36:00 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-02-20•37mins
#32

How to Make Better Decisions | Dr. Michael Platt

My guest is Dr. Michael Platt, Ph.D., a professor of neuroscience and psychology at the University of Pennsylvania. We discuss how factors such as hormonal or social status influence what we value, how we make decisions, and even our perceptions across a range of areas, from who and what we find attractive to our political affiliations. We also discuss how humans evaluate and shift power in relationships and form hierarchies in groups. Dr. Platt also shares new science-based tools for improving focus, creativity, and attention.Read the full show notes for this episode at hubermanlab.com.SponsorsAG1: Place: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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.Timestamps00:00:00 Dr. Michael Platt00:02:12 Humans, Old World Primates & Decision-Making; Swiss Army Knife Analogy00:07:52 Sponsors: Our Place & Wealthfront00:11:01 Attention Allocation, Resource Foraging00:16:40 Social Media; Marginal Value Theorem, Distraction00:22:22 Tool: Remove Phone from Room; Attention & Urgency00:25:23 Tool: Self Conversation; Visual Input, Attention as a Skill00:29:29 Warming-Up Focus, Tool: Visual Aperture & Attention00:38:57 Sponsor: AG100:40:13 Control of Attention, Tool: Changing Environment00:44:07 Attention Continuum, P...

2025-02-17•3hr 48mins
#33

Essentials: How Hormones Shape Sexual Development

In this Huberman Lab Essentials episode, I explain the crucial role hormones play in shaping the sexual development of both the brain and body. I discuss how biological masculinization and feminization depend on factors such as genetics, hormone ratios, and receptor availability. I also explore how hormones like testosterone, estrogen, and other steroid hormones influence sexual characteristics and brain development. Additionally, I examine the impact of environmental factors—such as herbicides like atrazine, cannabis, alcohol, and even cell phones—on hormone function and reproductive health. Read the full episode show notes, including referenced articles, resources, and people mentioned at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: Function: Our Place: BetterHelp: Timestamps 00:00:00 Huberman Lab Essentials; Hormones, Sexual Development 00:01:25 Chromosomal Sex, Gonadal Sex, Hormonal Sex, Morphology 00:06:08 Sponsor: Function 00:07:56 Steroid Hormones, Sexual Characteristics 00:10:59 Primary & Secondary Sexual Characteristics, Dihydrotestosterone (DHT), Kisspeptin 00:15:12 Masculinization of Brain, Estrogen 00:16:29 Sponsors: Our Place, BetterHelp 00:19:15 Herbicides, Atrazine, Hormone Effects, Sperm Counts 00:25:04 Female Sexual Development, Androgen Insensitivity Syndrome 00:28:37 Sponsor: AG1 00:29:41 Cannabis & Aromatase Activity, Gynecomastia; Alcohol & Estrogen Activity 00:32:34 Cell Phones & Gonads 00:35:24 Beard & Hair Growth, DHT 00:38:42 Hyenas, Hormones, Androstenedione; Plants 00:43:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-02-13•44mins
#34

The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.Show notes: Sleep: Nui: Pavel Tsatsouline00:02:29 Fitness, Strength, Model Athlete00:07:19 Tool: Essential Training Movements00:13:46 Sponsors: Eight Sleep & Levels00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps00:38:38 Sponsor: AG100:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill00:48:27 Tool: Greasing the Groove Protocol00:54:12 Tool: Movement & Motivation; Nervous System01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training01:10:25 Soviet vs American Strength Schools, Periodization, Recovery01:20:00 Sponsors: LMNT & Joovv01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat01:27:15 Machines, Beginners vs Advanced?01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload01:32:04 Strength & E...

2025-02-10•4hr 15mins
#35

Essentials: The Science of Emotions & Relationships

In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships. I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life. Read the full episode show notes at hubermanlab.com. Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠⁠⁠hubermanlab.com⁠⁠⁠⁠⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: Eight Sleep: BetterHelp: LMNT: Timestamps 00:00:00 Huberman Lab Essentials; Emotions 00:03:01 Sponsor: Eight Sleep 00:04:39 Emotions & Childhood Development 00:06:35 Infancy, Anxiety 00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions 00:11:45 Infancy, Interoception & Exteroception 00:12:48 Sponsor: BetterHelp 00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation 00:18:04 Tool: Exteroception vs Interoception Focus? 00:23:07 Sponsor: AG1 00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration 00:31:56 Sponsor: LMNT 00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin 00:37:07 Vasopressin; Vagus Nerve & Alertness 00:41:34 Recap & Key Takeaway Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-02-06•42mins
#36

Using Your Mind to Control Your Physical Health & Longevity | Dr. Ellen Langer

In this episode, my guest is Dr. Ellen Langer, Ph.D., professor of psychology at Harvard University and the world’s leading researcher on the mind-body connection and the power our thinking has on our physical health. She explains how specific ways of framing and asking questions about the world shape our physical health and rate of aging. Dr. Langer also explains how our perception of time and control significantly impact our rate of physical healing, hormones, immune system, and longevity. She describes mindfulness as a way of framing life, not simply a meditation or other practice, and discusses data showing how to use one’s mind to overcome health challenges and achieve remarkable outcomes. Dr. Langer is a luminary and pioneer in researching the relationship between the mind and body with scientific rigor. Her work and our discussion are applicable to women and men of all ages and walks of life.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Place: Dr. Ellen Langer00:02:57 Mindfulness00:06:53 Mindless, Focus; Being Mindful00:11:03 Sponsors: BetterHelp & Helix Sleep00:13:41 Meditation00:14:47 Choices & Longer Life; Mind & Body Unity, Exercise, Nocebo & Placebo Effect00:25:39 Self, Mind-Body Interconnectedness00:32:16 Acupuncture; Cancer & Healing, Probabilities, Tool: Tragedy or Inconvenience?00:42:18 Sponsors: AG1 & Joovv00:44:46 Brain & Predictions, Control & Mindlessness; Resolutions00:48:09 “Should” Thoughts, Multitasking, Making Moments Matter, Work-Life Balance00:56:55 Sleep, Stress, Tool: Perceived Sleep & Performance01:01:58 Counterclockwise Study01:06:15 Pioneering a Field, Change, Decisions & Uncertainty01:16:47 Sponsor: Function01:18:35 Making Sense of Behavior, Forgiveness, Blame01:25:35 Technology, Human Drive; Tool: Noticing & Appreciating New Things01:32:50 Art, Mindfulness, Education, Awards01:39:30 Labels, Borderline Effect; Identity, “I Am”, Learning & Age01:49:44 Sponsor: Our Place01:50:56 Memory Loss...

2025-02-03•3hr 22mins
#37

Essentials: How to Increase Motivation & Drive

In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 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 episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Huberman Lab Essentials; Motivation00:01:57 Dopamine & Brain 00:04:08 Anticipation, Craving & Dopamine00:05:37 Sponsor: AG100:06:46 Food, Drugs & Dopamine Release00:10:18 Addiction, Pleasure & Pain Balance00:14:12 Sponsors: Eight Sleep & Mateina00:17:14 Dopamine, Pain, Yearning00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain00:26:15 Sponsor: LMNT00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)00:30:58 Dopamine Schedule, Subjectivity00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards00:38:51 Recap & Key TakeawayDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-01-30•39mins
#38

The Art of Learning & Living Life | Josh Waitzkin

In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Place: Sleep: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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 tra...

2025-01-27•3hr 16mins
#39

Essentials: How Foods & Nutrients Control Our Moods

In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.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 episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Huberman Lab Essentials; Emotions, Food & Nutrition00:02:30 Attraction & Aversion00:03:38 Vagus Nerve, Sugar00:06:31 Sponsor: Function00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids00:10:43 Dopamine, Craving, L-tyrosine00:14:45 Serotonin, Carbohydrates00:17:59 Sponsor: AG100:19:36 Tool: Omega-3s; Depression, SSRIs00:22:36 Gut-Brain Axis, Gut Microbiome00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability00:32:23 Sponsor: LMNT00:33:40 Tool: Belief Effects; Key TakeawaysDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-01-23•37mins
#40

Charting the Architecture of the Universe & Human Life | Dr. Brian Keating

In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.Read the full episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Dr. Brian Keating00:02:07 Cosmology, Origin of Universe00:05:41 Sponsors: LMNT & BetterHelp00:08:33 Stars, Planets, Early Humans, Time00:14:53 Astrology, Ophiuchus Constellation00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring00:29:19 Humans, Time Perception, Astronomy00:36:08 Sponsor: AG100:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 00:46:36 Light Refraction; Telescope, Eyeglasses00:51:36 Earth Rotation & Sun00:53:43 Glass, Microscope, Telescopes & Discovery01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 01:15:54 Giants of Astronomy 01:20:04 Sponsors: Function & Helix Sleep01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation01:30:20 Cosmic Microwave Background Radiation, BICEP01:37:58 Father & Son Relationship, Science & Rewards01:44:06 Loss, Mentor 01:49:55 Antarctica, South Pole01:56:49 Light & Heat Pollution, South Pole02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 02:08:26 Sponsor: ROKA02:10:08 Moon, Size & Horiz...

2025-01-20•3hr 7mins
#41

Essentials: Tools for Managing Stress & Anxiety

In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 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 episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Huberman Lab Essentials; Emotions & Stress00:02:37 What is Stress?00:04:23 Short-Term Stress Response00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction00:13:30 Sponsor: Function00:15:18 Short-Term Stress, Positive Benefits, Immune System00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection00:22:49 Sponsor: AG100:24:25 Raising Stress Threshold, Tool: Eye Dilation00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight00:32:22 Sponsor: Eight Sleep 00:33:52 Melatonin, Caution00:35:00 L-theanine, Ashwagandha00:36:13 Recap & Key TakeawaysDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-01-16•37mins
#42

Overcoming Guilt & Building Tenacity in Kids & Adults | Dr. Becky Kennedy

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: Place: Sleep: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. 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.Timestamps00:00:00 Dr. Becky Kennedy; LA Fires00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”00:11:24 Sponsors: Wealthfront & Our Place00:14:25 Empathy, Kids & Parents00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Disc...

2025-01-13•3hr 38mins
#43

Essentials: Control Pain & Heal Faster With Your Brain

In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 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.Thank you to our sponsorsAG1: Sleep: Huberman Lab Essentials; Neuroplasticity00:01:58 Somatosensory System, Pain00:05:22 Pain vs Injury; Genes00:07:38 Sponsor: Eight Sleep00:09:09 Touch, Sensitivity, Pain, Inflammation00:11:24 Phantom Limb Pain, Top-Down Modulation00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio00:20:36 Sponsor: AG100:21:49 Pain Interpretation, Adrenaline, Emotion & Love00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation00:32:15 Sponsor: David00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain00:34:29 Tools: Injury Management, Ice or Heat?00:38:10 Platelet-Rich Plasma (PRP), Stem Cells00:39:43 Recap & Key TakeawaysDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2025-01-09•40mins
#44

How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.Find show notes with articles, resources and more at hubermanlab.com.Pre-order Andrew's upcoming book, Protocols: you to our sponsorsAG1: Sleep: Nui: Exercise, Brain Health & Performance; Protocols Book00:04:03 Sponsors: BetterHelp & Helix Sleep00:06:55 Brain Health, Cardiovascular & Resistance Training00:11:51 Exercise & Positive Impact on Brain Performance; Arousal00:18:20 Learning & Arousal00:23:18 Sponsors: AG1 & David00:26:01 Exercise & Acute Learning00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline00:48:20 Tool: Core, Compound Movements; Mind-Body Connection00:53:58 Sponsor: Function00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity01:05:06 Lactate, Astrocytes & Brain Function; VEGF &...

2025-01-06•1hr 49mins
#45

Essentials: Optimize Your Learning & Creativity With Science-Based Tools

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: Huberman Lab Essentials; Neuroplasticity00:01:50 Types of Neuroplasticity 00:03:46 Autonomic Arousal, Sleep00:05:06 Sponsor: AG100:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration00:09:39 Alertness, Morning & Work Bout00:10:05 Dopamine & Learning; Tool: Music & Alertness00:14:24 Sponsor: David00:15:40 Tool: Exercise Early; Morning Work00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)00:19:21 Creativity: Exploring vs. Implementation00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work00:23:50 Sponsor: LMNT00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning Disclaimer & Disclosures Learn more about ...

2025-01-02•34mins
#46

How to Best Guide Your Life Decisions & Path | Dr. Jordan Peterson

In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: Dr. Jordan Peterson00:02:32 Sponsors: David & Levels00:05:19 Brain, Impulses, Integration, Personalities00:14:08 Personalities, Motivation00:18:18 Context & Children; Religion, Motivation & Personality00:24:08 Hypothalamus, Context, Maturation00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction00:41:05 Sponsors: AG1 & ROKA00:43:58 Belief in God, Addiction00:50:34 Pornography, Dopamine, Processed Foods00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality01:04:44 Power, Target, Sin01:06:46 Sponsor: Function01:08:33 Abraham; Call to Adventure, Success, Respect, Community01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation01:26:52 Dopamine & Target, Sin; Frontal Eye Fields01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears01:40:36 Sponsor: LMNT01:41:51 Ultimate vs. Local Victory, Pearl of Great Price01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals01:51:20 Pornography, Effo...

2024-12-30•3hr 51mins
#47

Essentials: How to Learn Faster by Using Failures, Movement & Balance

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 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 at hubermanlab.com.Thank you to our sponsorsAG1: Huberman Lab Essentials; Learning00:01:29 Representational Plasticity, Performance Errors00:03:16 Neuroplasticity, Neurotransmitters00:05:03 Sponsor: AG100:06:11 Visual Adaptation, Children vs. Adults00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts00:18:43 Sponsor: David00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration00:25:56 Sponsor: BetterHelp00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm00:30:43 Balance, Errors & Neurotransmitters00:33:28 Tool: Enhance Neuroplasticity; MovementDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2024-12-26•37mins
#48

How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: Sleep: Dr. Laurie Santos00:02:52 Sponsors: Eight Sleep & ExpressVPN00:06:00 Happiness, Emotion & Cognition; Emotional Contagion00:11:18 Extrinsic vs. Intrinsic Rewards00:14:43 Money, Comparison & Happiness00:21:39 Tool: Increase Social Connection; Real-Time Communication00:32:16 Sponsor: AG100:33:47 Technology, Information, Social Interaction00:39:22 Loneliness, Youth, Technology00:42:16 Cravings, Sustainable Actions, Dopamine00:47:01 Social Connection & Predictions; Introverts & Extroverts00:57:22 Sponsors: Function & LMNT01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions01:25:01 Sponsor: David 01:26:17 Importance of Negative Emotions; Judgements about Happiness01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”01:47:40 Monkeys, Perspective, Planning01:53:58 Dogs, Cats, Dingos; Pets & Happiness02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 02:07:46 Hedonic Adaptation; Tool: Spacing ...

2024-12-23•3hr 8mins
#49

Essentials: How to Focus to Change Your Brain

In this Huberman Lab Essentials episode, I explain how neuroplasticity 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) and naps, support the brain to enhance learning. 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 at hubermanlab.com.Thank you to our sponsorsAG1: Huberman LabHuberman Lab Premium: Lab Merch: Huberman Lab Essentials; Neuroplasticity00:03:27 Sponsor: David00:04:43 New Neurons; Sensory Information, Brain & Customized Map00:07:40 Recognition, Awareness of Behaviors00:09:58 Sponsor: AG100:11:06 Attention & Neuroplasticity00:15:40 Epinephrine, Acetylcholine & Nervous System Change00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 00:20:39 Improve Attention, Acetylcholine, Nicotine00:23:09 Sponsor: LMNT00:24:26 Tool: Visual Focus & Mental Focus00:29:54 Tool: Ultradian Cycles, Anchoring Attention00:31:00 Sleep & Neuroplasticity; NSDR, Naps00:33:34 Recap & Key Takeaways00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, SponsorsDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

2024-12-19•37mins
#50

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

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.Pre-order Andrew's new book, Protocols at protocolsbook.com.Thank you to our sponsorsAG1: Sleep: Dr. Bernardo Huberman00:02:13 Sponsors: Helix Sleep & BetterHelp00:05:08 Early School, Science Interest, Argentina; Soccer00:12:29 Physics, Childhood Teacher, Family00:20:48 Music; Dictatorship; Humanistic Education00:29:09 Sponsor: AG100:30:40 US Graduate School00:39:27 Counterculture, Peer Pressure; Graduation, Job Search00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon00:54:49 Sponsors: LMNT & ExpressVPN00:57:33 Relativity Theory, Quantum Mechanics01:05:53 Chaos Theory, Fractals, Butterfly Effect01:17:21 Scientists, Positive Contributions & Flaws01:26:19 Sponsor: Mateína01:27:45 Enjoyment of Life, Meditation; Goal Pursuit01:35:44 Changing Fields, Computers01:43:24 Mentors, Students; Restlessness, Curiosity01:47:41 Industry, Academia, Graduate Degrees01:54:02 Podcast, Interviewing; Mistakes, Working with Others02:05:48 Quantum Internet, Unbreakable Code02:09:48 Physics & Neuroscience; A...

2024-12-16•3hr 15mins

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