Huberman Lab

My guest this episode is Dr. Emily Balcetis, PhD, Professor of Psychology at New York University (NYU). Dr. Balcetis’ research focuses on how our perception of the world, particularly our visual perceptions, influences our level and persistence of motivation, how we conceptualize goals, actual goal achievement, and our emotional state as we pursue goals. Dr. Balcetis explains how to best visualize and overcome challenges in pursuit of larger, complex goals. We also discuss the science of how to define goals and intermediate milestones, overcome obstacles, and effectively track progress. This episode highlights science-based, immediately actionable tools that anyone can use to set and achieve physical and/or cognitive goals more effectively. For the full show notes, visit hubermanlab.com Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Emily Balcetis, Visualization of Goals & Motivation (00:03:41) Sponsors: LMNT (00:08:08) Vision & Motivation (00:11:37) Tool: Narrowing Visual Focus & Improving Exercise (00:21:39) Adjusting Visual Attention & Perceived Fatigue (00:25:14) Tool: Visual Focus “Spotlight” (00:27:57) Tool: Goal Gradient Hypothesis, Visual Spotlight to Increase Effort (00:32:23) Sponsor: AG1 (00:35:00) Defining Goals vs. Accomplishing Goals, Dream Boards & Goal Lists (00:41:28) Tool: How to Setting Better Goals & Identify Obstacles (00:46:38) Vision is Unique, Challenging the Visual System, Realistic Goals & Micro-Goals (00:57:12) Do Fit People View the World Differently?, States of Body & Visual Experiences (01:05:54) Caffeine, Stimulants, Visual Windows & Motivation (01:10:13) Tools: Goal Setting & Cognitive (Non-Physical) Goals, Data Collection (01:21:54) Year in Review & Memory (01:26:32) Visual Tools & Mental Health, Depression & Visual Priming (01:31:33) Focusing Attention & Increasing Visual Detail/Resolution (01:36:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Instagram, Twitter, Momentous Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the biology, symptoms, causes and types of bipolar disorder (sometimes called bipolar depression). I discuss neuroplasticity and how the brain normally regulates mood, energy, and perceptions; then, I contrast that with the biology of bipolar disorder, which is characterized by extremes of energy and mood, e.g., mania and depression. I outline the mechanisms through which bipolar disorder manifests in the brain, including deficits of interoception and reduced connections between the parietal and limbic systems. I also outline how treatment options (such as lithium) work in part through homeostatic plasticity.’ I discuss not only lithium but also the treatment of bipolar with ketamine, different talk therapies, electroconvulsive therapy, transcranial magnetic stimulation, and nutraceuticals, including Omega-3 and Inositol supplementation. This episode should interest anyone who has or knows someone with bipolar disorder and, more broadly, those interested in how the brain works to create a balance between thoughts, energy levels, focus, and mood. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Bipolar Disorder (00:03:42) Tool: Appetite Suppression & GLP-1, Parallel Pathways, Yerba Mate (00:9:19) Sponsors: AG1, LMNT (00:14:24) Prevalence & Severity of Bipolar Disorder (00:16:30) Bipolar Disorder I, Diagnostic Criteria of Mania (00:28:58) Bipolar Disorder II, Individual Variability (00:33:07) Bipolar I vs. Bipolar II: Manic, Depressive & Symptom-Free States (00:38:20) Consequences of Bipolar Disorder, Heritability (00:46:53) Bipolar Disorder vs. Borderline Personality Disorder (00:51:51) Mania & Depression, Negative Impacts (00:53:06) History of Lithium Treatment (01:02:44) Lithium Treatment & Side-Effects (01:05:05) Effects of Lithium: BDNF, Anti-inflammatory & Neuroprotection (01:10:10) Neural Circuits of Bipolar Disorder, Interoception, Hyper- vs. Hypoactivity (01:17:11) Neural States & Mania, Parietal Lobe & Limbic System (01:22:58) Homeostatic Plasticity, Synaptic Scaling, Lithium & Ketamine (01:36:00) Talk Therapies: Cognitive Behavioral Therapy, Family-Focused Therapy, Interpersonal & Social Rhythm Therapy (01:43:18) Electroconvulsive Therapy (ECT), Transcranial Magnetic Stimulation (rTMS) (01:48:01) Psylocibin, Cannabis (01:51:50) Lifestyle Support, Supplements: Inositol & Omega-3 Fatty Acids (02:03:31) Omega-3s, Membrane Fluidity & Neuroplasticity (02:06:44) Mania, Creativity & Occupations (02:15:33) Bipolar Disorder: Diagnosis, Neural Circuits & Treatment (02:17:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Charles Zuker, Ph.D., Professor of Biochemistry, Molecular Biophysics and Neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute. Dr. Zuker is the world’s leading expert in the biology of taste, thirst and craving. His laboratory explores the mechanisms of taste perception, focusing on how our conscious and unconscious processing of specific foods and nutrients guide our actions and behaviors. We discuss the neural circuits of taste, the “gut-brain axis,” the basis of food cravings and the key difference between wanting (craving) and liking (perceiving) sugar. We also explore how taste perception relates to specific food satiety, thirst, to our emotions, and expectation. We also consider how sugar containing and highly-processed foods can hijack the natural balance of the taste and digestive systems. Dr. Zuker provides a true masterclass in the biology of taste and perception that ought to be of interest to anyone curious about how the brain works, our motivated behaviors and the neural, chemical perceptual aspects of the mind. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Charles Zuker & Taste Perception (00:03:22) Sponsors: AG1, LMNT (00:08:35) Sensory Detection vs. Sensory Perception (00:11:48) Individual Variations within Perception, Color (00:16:20) Perceptions & Behaviors (00:20:19) The 5 Taste Modalities (00:26:18) Aversive Taste, Bitter Taste (00:28:00) Survival-Based & Evolutionary Reasons for Taste Modalities, Taste vs. Flavor (00:30:14) Additional Taste Modalities: Fat & Metallic Perception (00:34:02) Tongue “Taste Map,” Taste Buds & Taste Receptors (00:39:34) Burning Your Tongue & Perception (00:42:54) The “Meaning” of Taste Stimuli, Sweet vs. Bitter, Valence (00:51:55) Positive vs. Negative Neuronal Activation & Behavior (00:56:16) Acquired Tastes, Conditioned Taste Aversion (01:01:44) Olfaction (Smell) vs. Taste, Changing Tastes over One’s Lifetime (01:09:14) Integration of Odor & Taste, Influence on Behavior & Emotion (01:17:26) Sensitization to Taste, Internal State Modulation, Salt (01:24:05) Taste & Saliva: The Absence of Taste (01:28:10) Sugar & Reward Pleasure Centers; Gut-Brain Axis, Anticipatory Response (01:36:23) Vagus Nerve (01:43:09) Insatiable Sugar Appetite, Liking vs. Wanting, Gut-Brain Axis (01:52:03) Tool: Sugar vs. Artificial Sweeteners, Curbing Appetite (01:54:06) Cravings & Gut-Brain Axis (01:57:30) Nutrition, Gut-Brain Axis & Changes in Behavior (02:01:53) Fast vs. Slow Signaling & Reinforcement, Highly Processed Foods (02:10:38) Favorite Foods: Enjoyment, Sensation & Context (02:15:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the biological roles of the four major neuromodulators—dopamine, epinephrine (aka adrenaline), serotonin, and acetylcholine—and describe how these neuromodulators impact a wide variety of mental states and behaviors, including focus, creativity, motivation, drive, learning, alertness, mood, relationships, and feelings of well-being. Then, with that foundational understanding in mind, I describe a potent toolkit of science-supported behavioral, nutrition, and supplementation tools that can be used to increase baseline levels of individual neuromodulators and that can be modified for specific goals. This episode summarizes low-or-no-cost, actionable, science-based tools that can benefit anyone in order to enhance their levels of brain chemicals and improve mental health, physical health, and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Optimizing Neurochemicals to Improve Health (00:05:30) Sleep & Maintaining Healthy Metabolism (00:09:52) Tools: How to Wake Up Earlier, Night Owls (00:18:58) Sponsors: AG1, LMNT (00:22:05) Nervous System Overview (00:31:32) How Neuromodulators Work (00:34:24) Baseline Neuromodulator Levels, 3 Daily Phases (00:42:15) Hormones Modulate Neuromodulators (00:52:12) The 4 Major Types of Neuromodulators (01:01:45) Tool Kit 1: Increase Baseline Dopamine & Focus (01:08:52) Tyrosine-rich Foods & Dopamine (01:10:59) Dopamine Supplementation: Mucuna Pruriens, L-tyrosine & Phenylethylamine (01:16:00) Deliberate Cold Exposure & Dopamine (01:21:12) Tool Kit 2: Additional Tips to Increase Dopamine (01:26:10) Tool Kit 3: Increase Epinephrine (Adrenaline) & Alertness (01:34:34) Tool Kit 4: Increase Acetylcholine & Attention/Learning; Choline-rich Foods (01:37:29) Acetylcholine Supplements: Nicotine, Alpha GPC, Huperzine (01:44:47) Tool Kit 5: Behavior to Increase Focus & Acetylcholine (01:46:56) Tool Kit 6: Behavior to Increase Serotonin & Feelings of Well-being (01:50:51) Tools: Tryptophan-Rich Foods & Serotonin (01:53:31) Tools: Serotonin Supplements: Cissus Quadrangularis, 5-HTP, Myo-inositol (02:02:14) Use the Neurochemical Toolkit to Meet Individual Goals (02:06:44) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Jeff Cavaliere, MSPT CSCS, a world-class physical therapist and Certified Strength & Conditioning Specialist. Jeff has coached athletes ranging from novice to professional and has taught science-based physical training protocols to tens of millions of everyday people via his enormously clear and actionable online programs. Jeff is a true expert on proper resistance and cardiovascular training, injury prevention and rehabilitation and has extensive knowledge on proper form, posture, nutrition and supplementation. We discuss how to best design and optimize a physical training program to achieve your specific goals. We also discuss how to build and leverage mental focus during workouts, when and how to stretch, pain management and enhancing workout recovery and sleep, and how to personalize your training and nutrition program over time. Jeff’s knowledge and science-based approach ought to benefit everyone in reaching their desired fitness, aesthetic and overall health goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jeff Cavaliere, Physical Training (00:04:33) Sponsors: AG1, LMNT (00:08:38) Tool: A Fitness Plan for General Health (00:13:27) Tool: Optimizing Body Part Training Splits (00:20:12) Two-a-Day Training (00:22:33) Cardiovascular Conditioning, High-Intensity Interval Training (HIIT) & Skills (00:28:24) Tool: Mind-Muscle Connection, The Cavaliere Cramp Contraction Test (00:35:05) “Muscularity” & Resting Tone (00:41:31) Tool: Muscle Recovery & Soreness, Grip Strength (00:50:39) Sleep & Sleep Position (00:57:24) Active (Dynamic) vs. Passive Stretching, Timing & Healing Muscle (01:07:23) Tool: Jumping Rope (01:12:56) Internal & External Rotation, Upright Row vs. High Pull (01:24:27) Back Pain Relief & Medial Glutes, Body Pain & Origins (01:37:39) Tool: Properly Holding Weights & Deepening Grip (01:43:54) Tool: Physical Recovery, Heat & Cold Exposure (01:47:19) Tool: Record Keeping for Training Performance & Rest Time (01:51:47) Nutrition Principles & Consistency, Processed Foods & Sugar (02:00:15) Tool: “Plate Eating”: Protein, Fibrous & Starchy Carbohydrates (02:11:25) Training in Men vs. Women, Training for Kids & Adolescents (02:18:05) Tool: Pre- and Post-Training Nutrition (02:26:30) Intensity & Training Consistency (02:29:53) AthleanX, Jesse Laico & Fitness Journeys (02:38:27) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD)—a prevalent and debilitating condition. I also discuss the efficacy and mechanisms behind OCD treatments—both behavioral and pharmacologic as well as holistic and combination treatments and new emerging treatments, including directed brain stimulation. I explain the neural circuitry underlying repetitive “thought-action loops” and why in OCD, the compulsive actions merely make the obsessions even stronger. I review cognitive-behavioral therapies like exposure therapy and SSRIs, holistic approaches, and nutraceuticals, detailing the efficacy of each approach and what science says about how to combine and sequence treatments. I describe an often effective approach for treating OCD where clinicians use cognitive behavioral therapy (CBT) to deliberately bring patients into states of high anxiety while encouraging them to suppress compulsive actions in order to help them learn to overcome repetitious thought/action cycles. This episode should interest anyone with OCD, anyone who knows someone with OCD or OCPD, and more generally, those interested in how the brain works to control thoughts and actions, whether those thoughts are intrusive or not. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Obsessive-Compulsive Disorder (OCD) (00:04:06) Sponsors: AG1, LMNT (00:08:28) What is OCD and Obsessive-Compulsive Personality Disorder? (00:11:18) OCD: Major Incidence & Severity (00:15:10) Categories of OCD (00:21:33) Anxiety: Linking Obsessions & Compulsions (00:27:33) OCD & Familial Heredity (00:29:10) Biological Mechanisms of OCD, Cortico-Striatal-Thalamic Loops (00:39:36) Cortico-Striatal-Thalamic Loop & OCD (00:46:39) Clinical OCD Diagnosis, Y-BOCS Index (00:51:38) OCD & Fear, Cognitive Behavioral Therapy (CBT) & Exposure Therapy (01:01:56) Unique Characteristics of CBT/Exposure Therapy in OCD Treatment (01:10:18) CBT/Exposure Therapy & Selective Serotonin Reuptake Inhibitors (SSRIs) (01:22:30) Considerations with SSRIs & Prescription Drug Treatments (01:25:17) Serotonin & Cognitive Flexibility, Psilocybin Studies (01:31:50) Neuroleptics & Neuromodulators (01:36:09) OCD & Cannabis, THC & CBD (01:39:29) Ketamine Treatment (01:41:43) Transcranial Magnetic Stimulation (TMS) (01:46:22) Cannabis CBD & Focus (01:47:50) Thoughts Are Not Actions (01:51:27) Hormones, Cortisol, DHEA, Testosterone & GABA (02:00:55) Holistic Treatments: Mindfulness Meditation & OCD (02:03:28) Nutraceuticals & Supplements: Myo-Inositol, Glycine (02:09:45) OCD vs. Obsessive-Compulsive Personality Disorder (02:20:53) Superstitions, Compulsions & Obsessions (02:31:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Ido Portal, the world’s foremost expert on human movement. Ido has spent a lifetime studying, combining and evolving elements from an enormous range of martial arts, dance genres, athletic endeavors, and science, to develop a unified theory and practice of movement called “The Ido Portal Method.” Here we discuss all things movement, including the role of the nervous system, reflexive versus deliberate movement patterns, and the link between emotions and awareness in movement. We also discuss learning and neuroplasticity, the mind-body connection and how movement itself can be leveraged toward expanding other types of skills- cognitive, creative and otherwise. As one of the most sought out teachers of movement alive today, the knowledge Ido shares in this conversation can benefit everyone—children, adults, athletes, dancers, clinicians and trainers and the everyday person. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Ido Portal, Movement & Movement Practice (00:03:42) Sponsors: AG1, LMNT (00:07:49) What is Movement? (00:10:56) Movement & the Body-Mind Connection (00:14:47) Entry Points to Movement (00:18:08) Early Education in Movement: Awareness, Play & Examination (00:21:19) Stillness, Movement & the Environment, Playfulness (00:31:34) Unique Postures, Types of Movement, Contents vs. Containers (00:40:50) Discomfort: Marker of Movement, Failures & Learning (00:47:05) Movement Diversity, Squat Challenge, Injury, Movement Evolution (00:56:36) Animal & Human Movements, Gain & Change (01:02:04) Core Movement, Emotion & Memory, Spinal Waves, Evolution (01:12:39) Song, Dance & Complex Language, Movement as Language, Consilience (01:21:39) Movement Culture, Community, Collective Knowledge, Wild & Wise (01:26:36) Potential for Movement, “Humming” (01:32:18) Instructiveness vs Permissiveness, Degrees of Freedom (01:35:50) Variety, Diversity & Virtuosity (01:38:06) Vision & Movement, Focus & Awareness, Panoramic Awareness (01:48:28) Hearing & Movement (01:52:43) Walking Gaits (01:56:55) Playful Variability & Evolution, Improvisation & Openness (02:03:05) Reactivity & Personal Space, Touch & Proximity to Others, Play & Discomfort (02:18:13) Visualization & Experience, Feedback (02:20:14) Linear Movement & Movement Investigation, Examination (02:31:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the science behind limb range of motion and flexibility and how to increase them by using science-supported protocols. Flexibility is crucial for physical movements and can help prevent injuries, decrease inflammation, modulate physical and mental pain, impact exercise recovery speed and even potentially slow the progression of certain diseases. I explain the biology of flexibility, including the specific neural mechanisms that sense stretch and load (i.e., tension) on the muscles and limbs, as well as how specific brain regions like the insula combine those signals to ultimately control limb range of movement. I also provide science-based stretching and “micro-stretching” protocols that reliably improve limb flexibility with the minimum necessary time investment. I review all the details of those stretching protocols: how often to do them, for how long, their timing relative to other exercises, sets, the time between sets, measuring progress and more. All people, physically active or not, should benefit from the information and tools described in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Flexibility & Stretching (00:02:57) Sponsors: AG1, InsideTracker (00:07:22) Innate Flexibility (00:09:23) Movement: Nervous System, Connective Tissue & Muscle; Range of Motion (00:17:51) Golgi Tendon Organs (GTOs) & Load Sensing Mechanisms (00:20:20) Decreased Flexibility & Aging (00:22:38) Insula, Body Discomfort & Choice (00:30:02) von Economo Neurons, Parasympathetic Activation & Relaxation (00:42:00) Muscle Anatomy & Cellular ‘Lengthening,’ Range of Motion (00:47:16) Tool: Protocol - Antagonistic Muscles, Pushing vs. Pulling Exercises (00:51:57) Types of Stretching: Dynamic, Ballistic, Static & PNF (Proprioceptive Neuromuscular Facilitation) (00:59:36) Tool: Increasing Range of Motion, Static Stretching Protocol, Duration (01:05:56) Tool: Static Stretching Protocol & Frequency (01:13:55) Tool: Effective Stretching Protocol (01:17:12) Tool: Warming Up & Stretching (01:19:17) Limb Range of Motion & General Health Benefits (01:25:30) PNF Stretching, Golgi Tendon Organs & Autogenic Inhibition (01:31:23) Tool: Anderson Protocol & End Range of Motion, Feeling the Stretch (01:32:50) Tool: Effectiveness, Low Intensity Stretching, “Micro-Stretching” (01:41:33) Tool: Should you Stretch Before or After Other Exercises? (01:45:41) Stretching, Relaxation, Inflammation & Disease (01:51:37) Insula & Discomfort, Pain Tolerance & Yoga (02:00:36) Tools: Summary of Stretching Protocols (02:03:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Dr. Paul Conti, M.D., a psychiatrist and expert in treating trauma, personality disorders and psychiatric illnesses and challenges of various kinds. Dr. Conti earned his MD at Stanford and did his residency at Harvard Medical School. He now runs the Pacific Premiere Group—a clinical practice helping people heal and grow from trauma and other life challenges. We discuss trauma: what it is and its far-reaching effects on the mind and body, as well as the best treatment approaches for trauma. We also explore how to choose a therapist and how to get the most out of therapy, as well as how to do self-directed therapy. We discuss the positive and negative effects of antidepressants, ADHD medications, alcohol, cannabis, and the therapeutic potential of psychedelics (e.g., psilocybin and LSD), ketamine and MDMA. This episode is must listen for anyone seeking or already doing therapy, processing trauma, and/or considering psychoactive medication. Both patients and practitioners ought to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Paul Conti, Trauma & Recovery (00:02:48) Sponsors: AG1, LMNT (00:07:00) Defining Trauma (00:14:05) Guilt & Shame, Origins of Negative Emotions (00:21:38) Repeating Trauma, the Repetition Compulsion (00:28:23) How to Deal with Trauma & Negative Emotions/Arousal (00:37:17) Processing Trauma, Do You Always Need a Therapist? (00:45:30) Internal Self-talk, Punishing Narratives & Negative Fantasies (00:51:10) Short-Term Coping Mechanisms vs. Long-Term Change (00:53:22) Tools: Processing Trauma on Your Own, Journaling (00:57:00) Sublimination of Traumatic Experiences (01:02:34) Tool: Finding a Good Therapist (01:07:20) Optimizing the Therapy Process, Frequency, Intensity (01:14:51) Tool: Self-Awareness of Therapy Needs, Mismatch of Needs (01:16:35) Self-talk & Journaling, Talking to Trusted Individuals (01:19:00) Prescription Drugs & Treating Trauma, Antidepressants, Treating Core Issues (01:28:35) Short-term vs. Long-Term Use of Prescription Drugs, Antidepressants (01:32:18) Attention Deficient Hyperactivity Disorder (ADHD) & Prescription Drugs (01:37:31) Negative Effects of ADHD Prescription Drugs (01:40:37) Alcohol, Cannabis – Positive & Negative Effects (01:44:53) Psychedelics: Psylocibin & LSD, Therapeutic Uses, Trauma Recovery (01:54:32) Sentience, Language, Animals (01:55:48) Psychedelic Hallucinations, Trauma Recovery (02:00:01) MDMA (Therapeutic Uses) (02:04:47) Clinical Aspects of MDMA (02:07:28) Language, Processing Trauma, Social Media, Societal Divisions (02:15:09) Defining “Taking Care of Oneself” (02:21:13) Dr. Conti, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode, I discuss grief and the challenges of processing losses of different kinds. I explain the biological mechanisms of grief, including how neural circuits for emotional and factual memory combine with those for love and attachment, to create feelings of absence and yearning. I discuss how grief is distinct from depression, yet why they can feel so similar. I also provide science-based tools to assist with the grieving process, including how to reframe and remap the relationship with those we have lost while still maintaining a strong emotional connection to them. I also explain the importance of having and building strong foundational psychological and biological states so that we can better cope with grief when it happens. Finally, I describe tools to adjust those states, including those for accessing sleep, managing stress and emotional swings. This episode is for those suffering from grief but also for everyone, given that we all experience grief at some point in our lives. We recorded this episode before the recent mass shooting tragedies in the United States. While we hope the information in this episode will be of use to anyone suffering from grief of any kind and at any time, we are also careful to acknowledge that many people require additional support and resources. For that reason, we include mention of such resources and we generally hope people will access them if needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Grief & Bereavement (00:04:02) Sponsors: AG1, LMNT (00:08:35) Grief vs. Depression, Complicated Grief (00:12:20) Stages of Grief, Individual Variation for Grieving (00:16:05) Grief: Lack & Motivation, Dopamine (00:23:15) Three Dimensions of Relationships (00:29:52) Tool: Remapping Relationships (00:37:15) Grief, Maintaining Emotional Closeness & Remapping (00:44:40) Memories of Loved Ones & Remapping Attachments (00:48:04) Yearning for Loved Ones: Memories vs. Reality, Episodic Memory (00:51:40) Tools: Adaptively Processing Grief, Counterfactual Thinking, Phantom Limbs (01:00:32) Tool: Remembering Emotional Connection & Processing Grief (01:04:03) Memories, Hippocampal Trace Cells & Feeling An Absence (01:10:14) Yearning & Oxytocin, Individualized Grief Cycles (01:18:24) Tool: Complicated Grief & Adrenaline (Epinephrine) (01:24:37) Sentimental Attachment to Objects (01:26:13) Why do Some People Grieve More Quickly? Individual Attachment Capacity (01:29:42) “Vagal Tone,” Heart Rate, Breathwork & Grief Recovery (01:42:32) Complicated Grief & Cortisol Patterns (01:48:50) Tool: Improving Sleep & Grieving (01:54:28) Tools: Grief Processing & Adaptive Recovery (02:03:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Wendy Suzuki, Ph.D., Professor of Neural Science and Psychology and (soon) Dean of New York University, whose research focuses on memory, attention, brain plasticity and simple, daily habits that can be leveraged to improve learning, focus, memory and cognitive ability. We discuss the role of cardiovascular exercise, weight training, deliberate cold exposure, meditation, verbal affirmations, sleep, and other behavioral practices for enhancing learning, mood and stress management, and increasing attention span. Dr. Suzuki shares the mechanisms by which these practices change our brain in order to improve cognitive function fast and reduce age-related cognitive decline. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Wendy Suzuki, Learning & Memory (00:03:02) Sponsors: AG1, LMNT (00:07:27) How Memories Form (00:10:14) Hippocampus: Memory, Association & Imagination (00:16:20) Encoding Long-Term Memory (00:18:48) One-Trial Memory (00:21:56) Tool: Foundational Habits to Enhance Brain Performance (00:30:39) Exercise & Improved Memory, Making a “Big, Fat, Fluffy Hippocampus” (00:39:35) Cardiovascular Exercise, BDNF (Brain-Derived Neurotrophic Factor) (00:48:48) Neurogenesis (New Neuron Production) in Adults (00:51:50) Effects of Exercise on Memory (00:56:31) Tool: Timing Daily Exercise, Cortisol (01:00:02) Age-Related Memory Loss, Daily Exercise (01:05:33) Tool: Exercise Protocol for Improving Cognition (01:12:17) Anticipating Exercise, Daily Habits & Behaviors (01:17:09) “Every Drop of Sweat Counts” – Exercise & Cognitive Function (01:20:58) Positive Affirmations & Mood (01:27:28) Meditation & Cognitive Performance (01:32:27) How Meditation Works, Focusing on the Present (01:37:14) Tool: Strategies to Increase Attention (01:42:50) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I explain the mechanisms by which different types of memories are established in our brain and how to leverage the amount and timing of key neurochemicals and hormones, such as adrenaline (aka epinephrine) and cortisol, to improve your learning and memory abilities. I describe multiple science-based protocols to do this, including repetition, caffeine, emotional states, deliberate cold exposure, sleep, meditation, and the role of vision, including taking “mental snapshots.” I also describe how exercise and an associated hormone, osteocalcin, can improve cognitive ability and memory formation. I also describe unique aspects and forms of memory such as photographic memory, extreme facial recognition (aka super recognition), and the phenomenon known as déjà vu. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Memory, Improving Memory (00:03:09) Sponsors: AG1, LMNT (00:07:54) Sensory Stimuli, Nervous System & Encoding Memory (00:11:12) Context & Memory Formation (00:13:46) Tool: Repetition, Improving Learning & Memory (00:17:11) Co-Activation and intensity Neuron Activation (00:20:50) Different Types of Memory (00:25:40) Memory Formation in the Brain, Hippocampus (00:28:00) Hippocampus, Role in Memory & Learning, Explicit vs. Implicit Memory (00:31:49) Emotion & Memory Enhancement (00:36:44) Tool: Emotion Saliency & Improved Memory (00:41:42) Conditioned-Placed Avoidance/Preference, Adrenaline (00:47:14) Adrenaline & Cortisol (00:49:35) Accelerating the Repetition Curve & Adrenaline (00:53:03) Tool: Enhancing Learning & Memory - Caffeine, Alpha-GPC & Stimulant Timing (01:00:50) Tool: Enhancing Learning & Memory - Sleep, Non-Sleep Deep Rest (NSDR) (01:04:48) Tool: Enhancing Learning & Memory - Deliberate Cold Exposure, Adrenaline (01:08:42) Timing of Adrenaline Release & Memory Formation (01:12:36) Chronically High Adrenaline & Cortisol, Impact on Learning & Memory (01:15:12) Adrenaline Linked with Learning: Not a New Principle (01:17:25) Amygdala, Adrenaline & Memory Formation, Generalization of Memories (01:22:20) Tool: Cardiovascular Exercise & Neurogenesis (01:27:00) Cardiovascular Exercise, Osteocalcin & Improved Hippocampal Function (01:29:59) Load-Bearing Exercise, Osteocalcin & Cognitive Ability (01:34:41) Tool: Timing of Exercise, Learning & Memory Enhancement (01:37:29) Photographic Memory (01:38:49) “Super Recognizers,” Facial Recognition (01:41:46) Tool: Mental Snapshots, Photographs & Memory Enhancement (01:49:12) Déjà Vu (01:53:24) Tool: Meditation, Daily Timing of Meditation (02:02:21) How to Enhance Memory (02:05:51) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I describe the neural mechanisms that activate and control aggressive states and behaviors and the role of hormones—estrogen and testosterone—in mediating violent and and/or competive aggression. I also describe tools that can be used to modulate the factors that have been shown to ‘prime’ an individual for aggression, including sunlight, estrogen sensitivity, competition within social settings, and overall stress levels, and the hormone cortisol. I discuss how substances such as caffeine and alcohol can impact impulsive behaviors, and how nutrition and supplementation can be used to regulate mood and aggression. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Aggression, Types of Aggression (00:03:51) Sponsors: AG1, LMNT (00:08:29) Neural Circuits for Aggression, “Hydraulic Pressure Model” (00:15:50) Brain Regions Controlling Aggression, Ventromedial Hypothalamus (VMH) (00:22:14) Psychiatric Disorders & Aggression (00:23:36) Stimulation of the VMH, Estrogen Receptors & Aggression (00:31:57) Neural Circuits Mediating Physical Acts of Aggression, Biting (0:35:56) Testosterone & Competitiveness/Estrogen & Aggression (00:43:00) Sunlight, Melatonin & Aggression (00:45:46) Cortisol, Serotonin & Aggressive Behaviors (00:51:56) Tool: Omega-3 Supplementation & Mood (00:54:18) Tool: Sunlight, Sauna & Cortisol Reduction (00:55:54) Tool: Ashwagandha & Cortisol Reduction (00:57:06) Tool: Seasonality/Sunlight, Genetic Variation in Estrogen Sensitivity (01:00:37) Testosterone & Aggression, Competitive Work Environments (01:05:07) Testosterone, Amygdala, Challenge & Effort (01:09:27) Caffeine, Alcohol & Impulsivity (01:13:15) Tool: Caffeinated Alcohol Beverages, Impulsivity & Aggression (01:17:18) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior (01:24:10) Factors Affecting the “Hydraulic Pressure Model” of Aggression (01:25:44) Book by Dr. David Anderson, Aggression & Social Relationships (01:27:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Rhonda Patrick, Ph.D. She earned her doctoral degree in biomedical science from St. Jude Children’s Research Hospital at the University of Tennessee Health Science Center and has become one of the leading public health educators on the brain and general health, aging, cancer, and nutrition. We discuss the four major categories of micronutrients that regulate cellular and organ stress and antioxidants, inflammation, hormone regulation, immune system, and longevity. Dr. Patrick provides actionable protocols for obtaining key micronutrients from food and/or supplement-based sources. Additionally, Dr. Patrick outlines protocols for deliberate cold and deliberate heat exposure to benefit metabolism, cardiorespiratory fitness, mental health, and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Rhonda Patrick – Micronutrients, Cold & Heat Exposure (00:03:12) Sponsors: AG1, LMNT (00:09:42) Stress Response Pathways, Hormesis (00:16:38) Plants, Polyphenols, Sulforaphane (00:21:12) Tools 1: Sulforaphane - Broccoli Sprouts, Broccoli, Mustard Seed (00:23:50) Tool 2: Moringa & Nrf2 Antioxidant Response (00:25:25) Sulforaphane: Antioxidants (Glutathione) & Air Pollution (Benzene Elimination) (00:27:10) Plants & Stress Response Pathways, Intermittent Challenges (00:29:35) Traumatic Brain Injury, Sulforaphane, Nrf2 (00:35:08) Tools 3: Omega-3 Fatty Acids (ALA, EPA & DHA), Fish Oil, Oxidation (00:48:40) EPA Omega-3s & Depression (00:52:02) Krill Oil vs. Fish Oil Supplements? (00:54:23) Benefits of Omega-3 Fatty Acids, Omega-3 Index & Life Expectancy (00:59:24) Tool 4: Food Sources of EPA Omega-3s (01:06:07) Omega-3 Supplementation, Omega-3 Index Testing (01:10:22) Benefits of Omega-3s (01:14:40) Tool 5: Food Sources of DHA Omega-3s (01:17:07) Vitamin D & Sun Skin Exposure (01:22:18) Role of Vitamin D, Gene Regulation (01:25:30) Tool 6: Vitamin D Testing & Vitamin D3 Supplementation (01:33:15) Tool 7: Skin Surface Area & Sun Exposure, Vitamin D (01:34:23) Vitamin D & Longevity (01:36:46) Sun Exposure & Sunscreen (01:40:30) Role of Magnesium, Magnesium Sources, Dark Leafy Green Vegetables (01:44:50) Tool 8: Magnesium Supplements: Citrate, Threonate, Malate, Bisglycinate (01:50:57) Tool 9: Deliberate Cold Exposure Protocol & Mood/Anxiety (01:59:22) Tool 10: Cold Exposure, Mitochondria UCP1 & Heat Generation (02:02:30) Tool 11: Cold & Fat ‘Browning’, PGC-1alpha, Metabolism (02:05:08) Cold Exposure & High-Intensity Interval Training (HIIT), PGC-1alpha, Muscle (02:08:04) Tools 12: Exercise, HIIT, Tabata & Sauna (02:13:30) Tool 13: Sauna, Endorphins/Dynorphins, Mood (02:17:45) Tool 14: Mild Stress, Adrenaline & Memory (02:19:53) Sauna, Vasodilation & Alzheimer’s and Dementia Risk (02:25:30) Sauna Benefits, Cardiorespiratory Fitness, Heat Shock Proteins (HSPs) (02:31:29) Insulin signaling, FOXO3 & Longevity (02:33:22) Tools 16: Sauna Protocols, Hot Baths & Fertility (02:37:41) Tool 17: Exercise & Longevity, Osteocalcin (02:41:37) Tools 18: Red Light Sauna? Infrared Sauna? Sauna & Sweating of Heavy Metals (02:47:20) FoundMyFitness Podcast, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab on Instagram & Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe the mechanisms by which deliberate heat exposure impacts body temperature, metabolism, heart health, hormone production, exercise recovery, cognition, mood, and longevity. I detail specific protocols for deliberate heat exposure, including exposure times, temperature ranges to consider, time of day, and delivery mechanisms (sauna vs. hot bath vs. open air heat, etc.) in order to achieve different specific outcomes, including dramatic growth hormone releases, or reduction in cortisol levels. I also discuss the ability of locally applied heat to heal or otherwise improve various bodily tissues and new data on how local application of heat may induce the conversion of metabolically sluggish white fat to metabolically robust beige fat. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Heat & Health (00:03:37) Momentous Supplements (00:05:09) Sponsors: AG1, LMNT (00:09:31) Body Shell Temperature vs. Body Core Temperature (00:13:28) Thermal Regulation, Hyperthermia (00:17:36) Heat Removal Circuits, Pre-Optic Hypothalamus (POA) (00:26:30) Protocols & Benefits of Deliberate Heat Exposure (00:33:37) Tools & Conditions for Deliberate Heat Exposure (00:38:47) Deliberate Heat Exposure, Cortisol & Cardiovascular Health (00:44:50) Heat Shock Proteins (HSPs), Molecular Mechanisms of Heat Regulation (00:47:56) Longevity & Heat Exposure, FOXO3 (00:52:30) Deliberate Cold & Heat Exposure & Metabolism (00:54:48) Deliberate Heat Exposure & Growth Hormone (01:04:32) Parameters for Heat & Cold Exposure (01:08:26) Circadian Rhythm & Body Temperature, Cold & Heat Exposure (01:12:00) Heat Exposure & Growth Hormone (01:16:20) Tool: Hydration & Sauna (01:17:10) Heat, Endorphins & Dynorphins, Mood (01:28:44) Tool: Glabrous Skin To Heat or Cool (01:35:33) Local Hyperthermia, Converting White Fat to Beige Fat, Metabolism (01:47:00) Hormesis/Mitohormesis & Heat/Cold Exposure (01:49:11) Benefits of Heat Exposure (01:51:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe the mechanisms by which different wavelengths of light impact the cells, tissues and organs of the human body, and how specifically timed light exposure of specific wavelengths can be used to improve sleep, enhance alertness, modulate hormone levels, and improve mood. I also explain the use of ultraviolet and infrared phototherapies to relieve pain increase testosterone and estrogen levels; improve skin health, appearance and wound healing; and how red light can be used to offset age-related vision loss and provide neuroprotection. Throughout the episode, I describe the mechanisms of light-based therapies and actionable tools that people can use positively impact mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Using Light to Improve Health (00:04:49) Sponsors: AG1, LMNT (00:09:56) Physics of Light, Electromagnetic Energy (00:12:23) Wavelengths of Light (00:15:38) How Light Penetrates Tissues (00:20:13) Light & the Body: Direct & Indirect Signals (00:28:35) Light, Seasonality & Melatonin (00:33:40) Melatonin: Regulatory & Protective Effects (00:38:49) Tools: Optimizing Melatonin Levels (00:44:49) Sun (UVB light) Exposure, Mating Behavior, Testosterone & Estrogen (00:58:09) Seasonality, Romantic Passion & Testosterone (01:02:13) Tool: Skin Sun Exposure & Testosterone (01:06:13) Light & Improved Pain Tolerance (01:11:55) Protocol: Sun Exposure & Chronic Pain (01:12:48) Tools: Sunlight (UVB), Blue-Light Blockers, Seasonal Affective Disorder (SAD) (01:19:44) Light & Enhanced Immune Function (01:23:30) Tool: Light During Winter Months (01:26:18) Light Therapies: Local vs. Systemic Exposure (01:28:54) Tool: Improving Mood, Timing of Natural & Artificial Light (01:32:44) Light Conditions & Sleep Optimization (01:39:00) Infrared Light, Skin & Wound Healing (01:46:00) Infrared Light Therapy & Skin, Low-Level Laser (Light) Therapy (LLLT) (01:49:20) Infrared Light & Age-Related Vision Loss (01:59:36) Tools: Infrared Panels, Morning Exposure (02:05:22) Infrared Light at Night, Shift Work (02:08:35) Light Flicker Phototherapy & Neuroprotection (02:19:07) Phototherapies for Health (02:20:50) Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health and well-being in both men and women. We discuss how to improve hormones using behavioral, nutritional, and exercise-based tools and safely and rationally approach supplementation and hormone therapies. We discuss testosterone and estrogen and how those hormones relate to fertility, mood, aging, relationships, disease pathologies, thyroid hormone, growth hormone, prolactin, dopamine and peptides that impact physical and mental health and vitality across the lifespan. The episode is rich with scientific mechanisms and tools for people to consider. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett, MD, Hormone Optimization (00:03:28) Sponsors: AG1, LMNT (00:08:24) Preventative Medicine & Hormone Health (00:14:17) The Six Pillars of Hormone Health Optimization (00:17:14) Diet for Hormone Health, Blood Testing (00:20:21) Exercise for Hormone Health (00:21:06) Caloric Restriction, Obesity & Testosterone (00:23:55) Intermittent Fasting, Growth Hormone (GH), IGF-1 (00:29:08) Sleep Quality & Hormones (00:35:03) Testosterone in Women (00:38:55) Dihydrotestosterone (DHT), Hair Loss (00:43:46) DHT in Men and Women, Turmeric/Curcumin, Creatine (00:50:10) 5-Alpha Reductase, Finasteride, Saw Palmetto (00:52:30) Hair loss, DHT, Creatine Monohydrate (00:55:07) Hair Regrowth, Male Pattern Baldness (00:58:12) Polycystic Ovary Syndrome (PCOS), Inositol, DIM (01:04:00) Oral Contraception, Perceived Attractiveness, Fertility (01:10:31) Testosterone & Marijuana or Alcohol (01:14:27) Sleep Supplement Frequency (01:15:34) Testosterone Supplementation & Prostate Cancer (01:20:24) Prostate Health, Dietary Fiber, Saw Palmetto, C-Reactive Protein (01:24:05) Prostate Health & Pelvic Floor, Viagra, Tadalafil (01:30:54) Testosterone Replacement Therapy (TRT) (01:35:17) Estrogen & Aromatase Inhibitors, Calcium D-Glucarate, DIM (01:39:28) Lifestyle Factors to Increase Testosterone/Estrogen Levels, Dietary Fats (01:45:34) Aromatase Supplements: Ecdysterone, Turkesterone (01:47:04) Tongkat Ali (Long Jack), Estrogen/Testosterone levels (01:52:25) Fadogia Agrestis, Luteinizing Hormone (LH), Frequency (01:56:44) Boron, Sex Hormone Binding Globulin (SHBG) (01:58:13) Human Chorionic Gonadotropin (hCG), Fertility (02:04:18) Prolactin & Dopamine, Pituitary Damage (02:08:34) Augmenting Dopamine Levels: Casein, Gluten, Vitamin E, Vitamin B6 (P5P) (02:12:30) L-Carnitine & Fertility, TMAO & Allicin (Garlic) (02:18:19) Blood Test Frequency (02:19:41) Long-Term Relationships & Effects on Hormones (02:25:33) Nesting Instincts: Prolactin, Childbirth & Relationships (02:29:05) Cold & Hot Exposure, Hormones & Fertility (02:32:34) Peptide Hormones: Insulin, Tesamorelin, Ghrelin (02:37:24) Growth Hormone-Releasing Peptides (GHRPs) (02:39:38) BPC-157 & Injury, Dosing Frequency (02:45:23) Uses for Melanotan (02:48:21) Spiritual Health Impact on Mental & Physical Health (02:54:18) Caffeine & Hormones (02:56:19) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Review, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe mechanisms by which deliberate cold exposure can enhance mental health, physical health, and performance. I detail specific protocols to safely engage in deliberate cold exposure, including minimal exposure times, time-of-day effects, determining optimal temperatures, recovery, mindset, and movement during cold exposure. I discuss how cold exposure can be used to safely stress the body to improve attention, mood, and cognitive focus and boost metabolism and reduce inflammation. Also, I explain how cold exposure on specific regions of the body (called glabrous skin surfaces) can be leveraged to enhance endurance and weight training and increase work output. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Deliberate Cold Exposure, Health Warning (00:04:23) Tool: Moderate Exercise & Cognitive Work (00:11:04) Sponsors: AG1, LMNT (00:15:37) Circadian Rhythm & Body Temperature (00:18:41) Tool: Quickly Decrease Core Body Temperature, Glabrous Skin (00:25:26) Mental Effects of Cold Exposure (00:29:02) Physical Effects of Cold Exposure (00:30:11) How Cold Should the Temperature Be? (00:34:53) Cold Showers vs. Cold Water Immersion (00:38:27) Protocols for Cold Exposure (00:50:57) Optimal Mindset(s) During Cold Exposure (00:55:26) Tool: Using Movement During Cold Exposure (00:57:51) Optimal Frequency of Cold Exposure (01:00:22) Cold Exposure for Dopamine, Mood & Focus (01:12:55) Cold Exposure & Metabolism, Brown Fat (01:25:55) Tool: Caffeine, Dopamine & Cold Exposure (01:29:14) Tools: Increasing Metabolism w/Cold – The Søberg Principle, Shivering (01:34:15) Norepinephrine & Fat Cells (01:36:22) Cold, Physical Performance, Inflammation (01:47:36) Hyperthermia & Glabrous Skin Cooling (01:53:27) Tool: Palmar Cooling & Endurance (02:03:18) Cold Exposure to Groin, Increasing Testosterone (02:07:50) Tool: Optimal Timing for Daily Cold Exposure (02:11:16) Neural Network Newsletter, Zero-Cost Support, YouTube Feedback, Spotify Reviews, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss fundamental principles of strength and hypertrophy training and building endurance, along with the mechanisms underlying them. Joining me is Dr. Andy Galpin, Professor of Kinesiology at California State University, Fullerton, and one of the foremost experts in the world on the science and application of methods to increase strength, hypertrophy, and endurance performance. We review specific protocols to optimize training and recovery, and also delve into hydration, sleep, nutrition, supplements, and mental tools that can be leveraged to accelerate adaptations leading to enhanced strength, muscle growth, and/or endurance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin, Strength & Endurance Training (00:03:23) Sponsors: AG1, LMNT (00:08:20) Adaptations of Exercise, Progressive Overload (00:14:40) Modifiable Variables, One-Rep Max, Muscle Soreness (00:27:30) Modifiable Variables of Strength Training, Supersets (00:43:50) How to Select Training Frequency: Strength vs. Hypertrophy (00:58:45) Hypertrophy Training, Repetition Ranges, Blood Flow Restriction (01:08:50) Tools: Protocols for Strength Training, the 3 by 5 Concept (01:10:48) Mind-Muscle Connection (01:16:16) Mental Awareness (01:27:57) Breathing Tools for Resistance Training & Post-Training (01:37:25) Endurance Training & Combining with Strength (01:51:20) Tools: Protocols for Endurance Training (02:08:15) Muscular Endurance, Fast vs. Slow Twitch Muscle (02:16:35) Hydration & the Galpin Equation, Sodium, Fasting (02:35:57) Cold Exposure & Training (02:43:15) Heat Exposure & Training (02:53:47) Recovery (03:04:02) Tool: Sodium Bicarbonate (03:17:26) Tool: Creatine Monohydrate (03:20:08) Absolute Rest (03:29:08) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I explain how to blunt sugar cravings through fundamental knowledge of how sugar is sensed, metabolized, and utilized within the body. I explain how sugar is processed through the digestive tract and nervous system and how both the taste and nutritive components of sugar can lead to specific appetite changes and cravings. I discuss the connection between sugar, dopamine, and cravings and outline many tools to curb sugar cravings, specifically craving highly processed refined sugars. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sugar & Physiology (00:02:41) Sponsors: AG1, LMNT (00:07:40) Sugar & the Brain (00:10:06) Appetite & Hormones: Ghrelin & Insulin (00:14:17) Glucose & Brain Function (00:24:19) Glucose & Physical Activity (00:26:16) Fructose vs. Glucose (00:32:41) When to Eat High-Sugar Foods? (00:35:01) Sugar’s Taste vs. Nutritive Pathways, Sugar Cravings (00:41:46) Tool: Sugar & the Dopamine, Pleasure – Pain Dichotomy (00:48:43) Subconscious Sugar Circuits, Hidden Sugars in Food (00:58:03) Glucose Metabolism in the Brain (01:03:00) Tool: Glycemic Index, Blunting Sugar Cravings (01:12:08) Sugary Drinks, Highly Refined Sugars (01:14:33) Artificial Sweeteners (01:22:36) ADHD, Omega-3s (01:30:18) Tools: Reduce Sugar Cravings with EPA Omega-3s & Glutamine (01:35:15) Tool: Blunt Sugar Peaks & Craving with Lemon Juice (01:43:09) Tool: Reduce Sugar Cravings & Spikes with Cinnamon (01:45:10) Berberine, Sustained Low Blood Glucose Levels (01:51:24) Tool: Sleep & Sugar Cravings (01:56:33) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Instagram, Twitter, Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Role of Salt (00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings (00:10:36) Sponsors: AG1, Thesis (00:15:06) Salt Regulation (00:17:13) How the Brain Senses Salt (00:24:15) Salt & Thirst (00:29:27) Blood Pressure & Thirst (00:33:47) Kidneys & Urine Regulation (00:39:08) Vasopressin: Roles in Libido & Urination (00:45:46) How Much Salt Do You Need? (00:56:45) Should You Increase Your Salt Intake? (01:02:19) Tools: Determining Your Individual Salt Intake (01:14:02) Iodine, Sea Salt (01:17:13) Salt: Roles in Stress & Anxiety (01:24:20) Other Electrolytes: Magnesium & Potassium (01:27:57) Tools: Effects of Low-carbohydrate Diets & Caffeine (01:32:28) General Recommendations for Salt Intake (01:36:34) Perception of Salt & Sugar Taste, Processed Foods (01:47:13) Role of Sodium in Neuronal Function, Action Potentials (01:53:13) Dehydration (01:55:36) What Salt Intake is Best for You? (02:00:58) Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Dr. Justin Sonnenburg, Professor of Microbiology & Immunology at Stanford University. Dr. Sonnenburg’s research focuses on how microbes in our gut impact our mental and physical health and how diet and your environment shape your gut microbiome. We discuss the architecture of the gut microbiome and microbiota variability in different regions of the gastrointestinal (GI) tract and how these can change in response to diet, environment or genetics. We explore the early establishment of your microbiome and how your mode of delivery into the world (C-section or not) shapes your gut. We also discuss lifestyle factors that can alter your microbiome and the integral role the gut microbiome plays in communicating to other organs, including your brain. Dr. Sonnenburg details his recent clinical study, which found that diets rich in fermented foods (but not fiber) increase microbiota diversity and reduce signals of inflammation. Additionally, we examine how foods typical in Western Diets (e.g., high fat, low fiber, processed foods) can negatively impact the gut microbiome. Throughout the episode, we discuss actionable tools from peer-reviewed clinical findings that anyone can implement, regardless of budget, in order to optimize their gut microbiome and health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Justin Sonnenburg, Gut Microbiome (00:03:11) Sponsors: AG1, LMNT (00:08:30) What is the Gut Microbiome? (00:12:49) Gastrointestinal (GI) Tract & Microbiota Variability (00:16:00) Breast Feeding, C-Sections & Pets (00:21:56) The Human Microbiome Project at Stanford (00:26:30) Traditional vs. Industrialized Populations (00:28:58) Resilience of the Microbiome (00:35:10) Regional Differences Along Your GI Tract (00:42:04) Fasting, Cleanses & Gut Health (00:51:19) Dietary Differences (01:01:24) Simple vs. Complex Carbohydrates, Processed Foods (01:07:03) Artificial & Plant-based Sweeteners (01:12:44) Cleanses: Useful? Harmful? (01:14:50) Your Microbiome & Your Immune System (01:20:17) Dietary Fiber & Fermented Foods (01:32:13) High-Fiber vs. High-Fermented Diet; Inflammation (01:41:33) Ripple Effects of a Healthy Diet (01:45:00) Does a High-Fiber Diet Make Inflammation Worse? (01:47:22) Over Sterilized Environments (01:50:15) The Gut Microbiome’s Effect on Physiology (01:56:45) Gut-Brain Connection (01:59:30) Probiotics: Benefits & Risks (02:04:20) Prebiotics: Essential? (02:07:00) Tools for Enhancing Your Gut Microbiota (02:11:12) Dr. Sonnenburg’s Research, Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the profound effect the gut has on the nervous system. I cover the structure and function of the gut-brain axis and the role of the gut microbiome in the brain and overall health. I describe how the gut controls hunger or satiety by affecting neurons in our brain. I also contrast the many pathways by which the gut influences the brain: direct vs. indirect pathways, chemical vs. mechanical, and fast vs. slow signaling. Additionally, I discuss what defines a healthy microbiome and how your lifestyle impacts the gut microbiome, including the effects of stress, fasting, antibiotics, pets, environment, prebiotics and probiotics. I address how different foods shape the gut microbiome, in particular, the emerging data that fermented foods can increase the diversity of healthy gut microbiota. Throughout the episode, I explain peer-reviewed and textbook findings that reveal the critical role of the gut microbiome in supporting mental and physical health and I outline simple tools that anyone can use in order to enhance their gut microbiome health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Gut Microbiome (00:03:19) Sponsors: AG1, LMNT (00:06:55) Your Gut-Brain Axis (00:09:44) Gut-Brain Anatomy (00:15:32) Microbiota vs. Gut Microbiome (00:20:01) Roles of Gut Microbiome (00:23:03) Neuropod Cells: (Subconscious) Tasting with Your Stomach (00:34:13) Ghrelin: Slow Modulation of Your Brain in Hunger (00:38:02) Glucagon Like Peptide 1; GLP-1 (00:42:22) Tools: ‘Free Will’ & Food Cravings (00:44:46) Mechanical Cues from Gut to Brain (00:49:05) Dopamines, Vomiting (00:52:06) Indirect Signals from Gut Microbiota (00:59:30) Gut Microbiome “Critical Periods” (01:03:08) How Gut Health Controls Overall Health (01:12:25) What is a Healthy Gut Microbiome? (01:15:00) Tools: Enhance Your Gut Microbiome (01:23:49) Foods to Enhance Microbiota Diversity; Fermented Foods (01:37:07) High-Fiber Diets & Inflammation (01:40:58) Artificial & Non-Caloric Sweeteners (01:44:27) Structure & Function of Gut-Brain Axis (01:49:47) Zero-Cost Support, YouTube, Spotify, Apple Reviews, Sponsors, Supplements, Instagram, Twitter, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. David Spiegel MD, Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health and Director of the Center for Integrative Medicine at Stanford University School of Medicine. Dr. Spiegel has more than 40 years of clinical and research experience with hypnosis, stress physiology, and psychotherapy. In this episode, we examine the role of clinical hypnosis for the treatment of trauma, chronic pain, anxiety and more. Dr. Spiegel explains how to determine your level of ‘hypnotizability’ and provides case studies of incredible successes with hypnosis to treat a variety of ailments. We also discuss how breathing, vision and directed mental focus can modulate internal states and enhance performance. Additionally, we discuss how the adoption of self-hypnosis techniques can reduce stress and enhance sleep in anyone. Dr. Spiegel teaches us how hypnosis works at the neural circuit level to enhance cognitive flexibility. Throughout the episode, Dr. Spiegel summarizes key clinical trials and peer-reviewed findings and resources to work with a trained clinical professional or to do guided self-hypnosis. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. David Spiegel MD, Hypnosis (00:04:20) Sponsors: AG1, LMNT (00:09:09) Clinical Hypnosis (00:16:45) Stage Hypnosis (00:20:25) Neurobiology of Hypnosis (00:26:04) ADHD (00:28:22) Hypnosis for Stress & Sleep (00:32:12) Hypnosis to Strengthen Neural Connections (00:37:19) Restructuring Trauma Narratives (00:45:14) Ketamine Therapy (00:50:07) Self-directed Hypnosis, Reveri (00:56:53) Eliminating Obsessive Thoughts, Superstitions (01:01:50) ‘Hypnotizability’, the Spiegel Eye-roll Test (01:15:36) EMDR (Eye Movement Desensitization Reprocessing) (01:21:43) Confronting Stress & Trauma (01:27:56) The Mind-Body Connection (01:31:35) Dealing with Grief (01:35:45) Hypnosis in Children & Groups (01:40:06) Drug Therapies & Hypnosis (01:42:39) Breathing Patterns, Peak Performance (01:50:00) Zero-Cost Support, YouTube, Spotify & Apple Reviews, Sponsors, Supplements, Instagram, Twitter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the psychology and biology of desire, love and attachment. I explain how childhood attachment types are thought to inform adult attachment styles to romantic partners, and I describe some of the major theories of human mate selection, relationships and infidelity. Additionally, I explore the neurobiology and proposed subconscious processing underlying desire, love and attachment, including the roles of empathy and “positive delusion." I outline how self-awareness can shift one’s relationship attachment style towards securely bonded partnerships. Finally, I describe specific tools and supplements that have been researched to increase libido and sex drive. Throughout the episode, I explain the science and key mechanisms underlying romantic love and outline tools for those seeking to find a strong, healthy relationship, or for those wanting to strengthen an existing relationship. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Desire, Love & Attachment (00:02:59) Odor, Perceived Attractiveness & Birth Control (00:08:21) Sponsors: AG1, LMNT (00:14:13) Romance: Balancing Love & Desire (00:19:00) Animal Studies, Vasopressin & Monogamy (00:22:06) Strange Situation Task, Childhood Attachment Styles (00:32:52) Adult Attachment Styles (00:38:50) Secure Attachment (00:41:23) Autonomic Arousal: The “See-Saw” (00:50:39) Tool: Self-Awareness, Healthy Interdependence (00:53:11) Neurobiology of Desire, Love & Attachment (00:58:02) Empathy & Mating & the Autonomic Nervous System (01:10:02) Positive Delusion, Touch (01:15:20) Relationship Stability (01:21:22) Selecting Mates, Recognition of Autonomic Tone (01:38:28) Neural Mechanisms of Romantic Attachment (01:47:43) Autonomic Coordination in Relationships (01:56:13) Infidelity & Cheating (02:08:56) “Chemistry”, Subconscious Processes (02:12:44) Tools: Libido & Sex Drive (02:20:20) Maca (Maca root) (02:25:58) Tongkat Ali (Longjack) (02:28:56) Tribulus terrestris (02:33:14) Zero-Cost Support, YouTube, Spotify/Apple Reviews, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the transformative nature of play—how it changes our feelings, thoughts and actions and indeed, how it can rewire our brain to function better in all contexts. I explain the role of play in childhood, as well as adulthood in skill and social development and describe key characteristics of the mind and body during play. Additionally, I explore how play allows the brain to test contingencies in different roles/environments. Throughout, I discuss the underlying neurobiology of play. I also describe how low-stakes play, and tinkering can broaden and shape your future capabilities. Finally, I discuss how our childhood ‘personal play identity’ informs our adult personality. Throughout the episode, I use the science of play to outline recommendations for using play as a means to enhance neuroplasticity and explore novel situations, regardless of age. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Power of Play (00:02:23) Tool: Reading on Smart Phones, Sighing & Learning (00:09:33) Sponsors: AG1, LMNT (00:13:57) Homeostatic Regulation of Play (00:23:53) Childhood Play & Mindsets (00:29:21) Contingency Testing (00:32:17) The (Power of) Playful Mindset (00:36:13) Body Postures (00:44:03) Rule Testing & Breaking (00:48:24) Role Play (00:50:39) Neurobiology of Low-stakes Play (00:54:22) Expanding Capabilities through Tinkering (01:00:03) Play Is THE Portal to Neuroplasticity (01:04:44) Adulthood Play (01:10:14) Fire Together, Wire Together (01:18:03) Trauma & Play Deficits & Recovery (01:23:25) Competition & Dynamic Movement (01:27:36) Chess, Mental Roles, Novelty (01:32:52) Personal Play Identity (01:37:24) Play Transforms Your Future Self (01:40:55) Recommendations for Play (01:44:25) Zero-Cost Support, Spotify/Apple Reviews, YouTube, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss ways to set up your workspace to optimize productivity, focus and creativity. I discuss how to adjust light, physically arrange your work environment, and leverage body posture to enhance productivity. Additionally, I explore how to shift your work environment for particular types of tasks. Moreover, I review the role of body movement in the workspace. I also discuss sound-based tools that can either enhance or diminish cognitive functioning (the ability to focus on deep work). I describe a particular frequency of binaural beats that studies show can be used to enhance memory and recall. This episode covers quality peer-reviewed findings practical tools anyone can use, regardless of budget, in order to optimize their workspace to achieve heightened levels of productivity, increased alertness and focus, and creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Arranging Environment for Focus (00:02:44) Sponsors: AG1, LMNT (00:07:55) How to Increase Focus (00:10:02) Lighting Your Work in Phase 1 (00:16:00) Lighting Your Work in Phase 2 (00:19:45) Lighting Your Work in Phase 3 (00:24:17) Where to Look While You Work (00:28:02) Arranging Your Environment (00:31:24) Body Posture (00:34:22) How Long to Do Deep Work (00:36:50) Set the Right Visual Window Size (00:42:15) 45 min / 5 min Rule (00:44:23) The Cathedral Effect: Analytic vs Creative Work (00:55:50) Leveraging Background Noise (01:02:20) Binaural Beats for Work (01:06:38) The Best Binaural Frequency for Work (01:11:17) How Binaural Beats Increase Focus (01:13:56) Minimizing Interruptions (01:20:01) Sit or Stand, or Both? (01:25:18) Movement in the Workspace (01:31:00) Summary & Shifting Work Environments (01:39:36) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Alia Crum, Associate (tenured) Professor of Psychology at Stanford University and Director of the Stanford Mind & Body Lab. Dr. Crum is a world expert on mindsets and beliefs and how they shape our responses to stress, exercise, and even to the foods we eat. We discuss how our mindset about the nutritional content of food changes whether it is satisfying to us at a physiological (hormonal and metabolic) level. She also tells how mindsets about exercise can dramatically alter the effects of exercise on weight loss, blood pressure, and other health metrics. Dr. Crum teaches us how to think about stress in ways that allow stress to grow us and bring out our best rather than diminish our health and performance. Throughout the episode, Dr. Crum provides descriptions of high-quality peer-reviewed scientific findings that we can all leverage toward better health and performance in our lives. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Alia Crum from Stanford University (00:03:31) Sponsors: AG1, LMNT (00:08:26) What Is a Mindset & What Does It Do? (00:14:45) Mindsets Change Our Biological Responses to Food (00:22:28) Beliefs About Our Food Matter (00:25:57) Placebo vs Beliefs vs Nocebo Effects (00:28:57) Mindset (Dramatically) Impacts the Effects of Exercise (00:33:44) Motivational Messaging & Mindset About Fitness (00:39:30) The Power of a ‘Potency & Indulgence’ Mindset (00:42:03) Mindsets About Sleep, Tracking Sleep (00:45:00) Making Stress Work For (or Against) You (01:01:50) Mindsets Link Our Conscious & Subconscious (01:04:50) 3 Best Ways to Leverage Stress (01:10:40) 4 Things That Shape Mindsets, Influencers & Mindsets (01:19:40) Mindsets About Medicines & Side Effects (01:26:25) How to Teach Mindsets (01:31:47) Dr. Crum’s Research, Clinical & Athletic Backgrounds (01:36:20) The Stanford Mind & Body Lab, Resources for Stress (01:38:30) Synthesis, Participating in Research (01:39:04) Subscribe, Sponsors, Instagram, Twitter, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the science of setting, assessing, and pursuing goals. I explain the neural (brain) circuits that underlie goal setting and pursuit. Then I describe nine science-supported tools anyone can apply toward their goals. I explain when and how to use goal visualization, when to use multitasking and how to use specific rewards to improve the likelihood of reaching your goals. I also explain why envisioning failures and their consequences are effective and how to set goals of the appropriate level of challenge. I also explain how the molecule dopamine is used to gauge our progress toward milestones and long-term overarching goals and how to leverage dopamine for goal pursuit. Finally, I explain a unique tool called 'space-time bridging' that can be used to support all aspects of goal setting, assessment, and pursuit. This episode ought to be useful for anyone seeking to improve their performance in work, school, exercise, athletics, or personal development. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) The Neuroscience of Goals (00:01:56) Tool 1: Learn Fast(er) by the 85% Rule (00:06:18) Sponsors: LMNT & Waking Up (00:13:55) Brain Circuits for Setting & Pursuing Goals (00:21:52) Determining the Value of Goals (00:24:33) Psychology of Goal Setting: Assessing Value, Action Steps (00:30:29) Peripersonal Space vs. Extrapersonal Space (00:35:39) Visually Focusing on a Goal Line Improves Performance (00:43:50) How Vision Improves Performance: Blood Pressure (00:51:55) Tool 2: Use Focal Vision to Initiate Goal Pursuit (00:54:40) Tool 3: Use Aged Self-Images to Self-Motivate (00:59:33) Tool 4: Visualization of Goals is Only Helpful at the Start (01:02:05) Tool 5: Visualizing Failure is the Best Ongoing Motivator (01:07:26) Tool 6: Make Goals Moderately Lofty (01:13:05) Tool 7: Avoid Goal Distraction; Focus on 1-2 Major Goals Per Year (01:15:57) Tool 8: Ensure Specificity of Goals, Weekly Assessment (01:19:57) Dopamine, Motivation & Pleasure in Seeking Goals (01:22:43) Dopamine Reward Prediction Error, Controlling Dopamine (01:34:26) How Dopamine Influences Vision & Vice Versa (01:38:10) Interim Summary of Goal-Pursuit Steps (01:39:50) Tool 9: Space-Time Bridging (01:49:59) Summary (01:51:50) Subscribe, Sponsors, Supplements, Instagram, Twitter, Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode my guest is Dr. Jack Feldman, Distinguished Professor of Neurobiology at the University of California, Los Angeles and a pioneering world expert in the science of respiration (breathing). We discuss how and why humans breathe the way we do, the function of the diaphragm and how it serves to increase oxygenation of the brain and body. We discuss how breathing influences mental state, fear, memory, reaction time, and more. And we discuss specific breathing protocols such as box-breathing, cyclic hyperventilation (similar to Wim Hof breathing), nasal versus mouth breathing, unilateral breathing, and how these each affect the brain and body. We discuss physiological sighs, peptides expressed by specific neurons controlling breathing, and magnesium compounds that can improve cognitive ability and how they work. This conversation serves as a sort of "Master Class" on the science of breathing and breathing-related tools for health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Dr. Jack Feldman (00:03:20) Sponsors: LMNT & Waking Up (00:10:35) Why We Breathe (00:14:35) Neural Control of Breathing: “Pre-Botzinger Complex” (00:16:20) Nose vs Mouth Breathing (00:18:18) Skeletal vs. Smooth Muscles: Diaphragm, Intracostals & Airway Muscles (00:20:11) Two Breathing Oscillators: Pre-Botzinger Complex & Parafacial Nucleus (00:26:20) How We Breathe Is Special (Compared to Non-Mammals) (00:33:40) Stomach & Chest Movements During Breathing (00:36:23) Physiological Sighs, Alveoli Re-Filling, Bombesin (00:49:39) If We Don’t Sigh, Our Lung (& General) Health Suffers (01:00:42) Breathing, Brain States & Emotions (01:05:34) Meditating Mice, Eliminating Fear (01:11:00) Brain States, Amygdala, Locked-In Syndrome, Laughing (01:16:25) Facial Expressions (01:19:00) Locus Coeruleus & Alertness (01:29:40) Breath Holds, Apnea, Episodic Hypoxia, Hypercapnia (01:35:22) Stroke, Muscle Strength, TBI (01:38:08) Cyclic Hyperventilation (01:39:50) Hyperbaric Chambers (01:40:41) Nasal Breathing, Memory, Right vs. Left Nostril (01:44:50) Breathing Coordinates Everything: Reaction Time, Fear, etc. (01:57:13) Dr. Feldman’s Breathwork Protocols, Post-Lunch (02:02:05) Deliberately Variable Breathwork: The Feldman Protocol (02:06:29) Magnesium Threonate & Cognition & Memory (02:18:27) Gratitude for Dr. Feldman’s Highly Impactful Work (02:20:53) Zero-Cost Support, Sponsors, Instagram, Twitter, Supplements Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I review the science of habit formation and habit elimination and how the process of neuroplasticity (brain rewiring) underlies these processes. I describe two new systems for habit formation. The first system is grounded in the neuroscience of brain states and our ability to perform (and to avoid) certain tasks at different phases of the 24-hour day. The second system focuses on 21-day habit formation and consolidation. I also discuss "task bracketing" as an approach to enhancing habit formation and eliminating unwanted habits and the neural circuits that underlie task bracketing in the basal ganglia (a brain region for generating and stopping behaviors). I also review the science of dopamine rewards and how to apply that knowledge to shaping habits. The science and tools in this episode ought to be helpful for anyone looking to build better habits and eliminate unwanted habits for school, work, fitness, relationships, creative endeavors, and more—indeed for any person or situation where behavioral changes are needed. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Introducing Habits; New Programs (00:02:46) Sponsors: LMNT & Waking Up (00:06:52) Habits versus Reflexes, Learning, Neuroplasticity (00:08:51) Goal-Based Habits vs. Identity-Based Habits (00:11:40) How Long It (Really) Takes to Form a Habit; Limbic-Friction (00:16:07) Linchpin Habits (00:18:55) Mapping Your Habits; Habit Strength, Context-Dependence (00:22:55) Automaticity (00:24:03) Tool 1: Applying Procedural Memory Visualizations (00:27:48) Hebbian Learning, NMDA receptors (00:31:00) Tool 2: Task Bracketing; Dorsolateral Striatum (00:37:08) States of Mind, Not Scheduling Time Predicts Habit Strength (00:38:16) Tool 3: Phase-Based Habit Plan: Phase 1 (00:46:29) Tool 3: Phase-Based Habit Plan: Phase 2 (00:55:24) Tool 3: Phase-Based Habit Plan: Phase 3 (01:01:34) Habit Flexibility (01:04:57) Should We Reward Ourselves? How? When? When NOT to. (01:10:30) Tool 4: “Dopamine Spotlighting” & Task Bracketing (01:18:22) Tool 5: The 21-Day Habit Installation & Testing System (01:28:26) Breaking Habits: Long-Term (Synaptic) Depression (01:35:49) Notifications Don’t Work (01:37:50) Tool 6: Break Bad Habits with Post-Bad-Habit “Positive Cargo” (01:44:26) Addictions as Habits: https://hubermanlab.com/dr-anna-lembke-understanding-and-treating-addiction (01:45:28) Conclusion & Synthesis (01:48:27) Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I am joined by Dr. David Sinclair, tenured Professor of Genetics at Harvard Medical School and an expert researcher in the field of longevity. Dr. Sinclair is also the author of the book Lifespan: Why We Age & Why We Don't Have To, and the host of the Lifespan Podcast, which launches January 5, 2022. In this interview, we discuss the cellular and molecular mechanisms of aging and what we all can do to slow or reverse the aging process. We discuss fasting and supplementation with resveratrol, NAD, metformin, and NMN. We also discuss the use of caffeine, exercise, cold exposure, and why excessive iron load is bad for us. We discuss food choices for offsetting aging and promoting autophagy (clearance of dead cells). And we discuss the key blood markers everyone should monitor to determine your biological versus chronological age. We also discuss the future of longevity research and technology. This episode includes lots of basic science and specific, actionable protocols, right down to the details of what to do and when. By the end, you will have in-depth knowledge of the biology of aging and how to offset it. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Sinclair, Harvard Medical School 00:03:45 Sponsors: AG1, LMNT & Waking Up 00:07:45 “Aging as a Disease” vs. Longevity & Anti-Aging 00:10:23 What Causes Aging? The Epigenome 00:15:53 Cosmetic Aging 00:17:15 Development Never Stops, Horvath Clock 00:20:12 Puberty Rate as a Determinant of Aging Rate 00:23:00 Fasting, Hunger & Food Choices 00:32:44 Fasting Schedules, Long Fasts, (Macro)Autophagy 00:34:50 Caffeine, Electrolytes 00:35:56 Blood Glucose & the Sirtuins; mTOR 00:37:55 Amino Acids: Leucine, “Pulsing” 00:44:35 Metformin, Berberine 00:50:29 Resveratrol, Wine 00:53:20 What Breaks a Fast? 00:56:45 Resveratrol, NAD, NMN, NR; Dosage, Timing 01:09:10 Are Artificial Sweeteners Bad for Us? 01:12:04 Iron Load & Aging 01:15:05 Blood Work Analysis 01:19:37 C-Reactive Protein, Cholesterol: Serum & Dietary 01:26:02 Amino Acids, Plants, Antioxidants 01:33:45 Behaviors That Extend Lifespan, Testosterone, Estrogen 01:40:35 Neuroplasticity & Neural Repair 01:46:19 Ice Baths, Cold Showers, “Metabolic Winter” 01:48:07 Obesity & How It Accelerates Aging, GnRH 01:52:10 Methylation, Methylene Blue, Cigarettes 01:56:17 X-Rays 01:59:00 Public Science Education, Personal Health 02:05:40 The Sinclair Test You Can Take: www.doctorsinclair.com 02:08:13 Zero-Cost Support & Resources, Sponsors, Supplements, Instagram Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I discuss the science of social bonding- the process by which we form attachments. I explain the neural and hormonal basis for "social homeostasis" (our drive for a given amount of socializing) which reveals why we get lonely, why we seek out connection with others and how power dynamics (hierarchies) shape those connections. I also discuss the neurochemical basis of introversion and extroversion, of trust and how shared experiences that promote similar physiological states in two or more individuals, leads to more rapid bonding. I also discuss how food and oxytocin play key roles in social bonding. This episode covers quality peer-reviewed science and practical tools for anyone seeking to find, build or end relationships. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Social Bonding: Child-Parent, Romantic, Friendship, Breakups 00:03:10 Sponsors: AG1, LMNT & Waking Up 00:07:08 Social Bonding as a Biological Process 00:10:03 Social Isolation 00:13:32 Social Homeostasis & Neural Circuits for Social Drive 00:18:55 Brain Areas & (Neuro)Chemistry of Social Drive 00:22:48 What Is Social Homeostasis & Dopamine 00:27:00 When We Lack Social Interactions: Short- Versus Long-Term 00:28:10 Introverts & Extroverts 00:31:00 “Good” Versus “Bad” Social Interactions & Hierarchies 00:33:54 Loneliness & Dorsal Raphe Nucleus & Social Hunger 00:37:33 Tools 00:38:05 Socializing & Food Appetite: Crossover Craving 00:42:45 Falling in Love 00:45:05 Tools for Social Bonds: Merging Physiologies; Story 00:53:54 Childhood Attachment Patterns in Adulthood 01:03:45 Attachment Styles: Autonomic Versus Intellectual Attachment 01:06:10 Emotional Empathy & Cognitive Empathy, Arguing 01:09:45 Allan N. Schore & “Right Brain Psychotherapy” 01:10:40 Oxytocin & Trust, In Males Versus Females, Hormonal Glue 01:16:10 Repairing Broken Bonds to Self & Others 01:18:56 Social (Media) Butterflies: Biological Basis 01:24:08 Key Points for Bonding & Understanding Social Bonds 01:27:07 Breaking Up 01:28:36 Synthesis 01:31:17 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. David Berson, Ph.D., Professor & Chairman of Neuroscience at Brown University. Dr. Berson discovered the neurons in your eye that set your biological rhythms for sleep, wakefulness, mood and appetite. He is also a world-renowned teacher of basic and advanced neuroscience, having taught thousands of university lectures on this topic. Many of his students have become world-leading neuroscientists and teachers themselves. Here Dr. Berson takes us on a structured journey into and around the nervous system, explaining: how we perceive the world and our internal landscape, how we balance, see, and remember. Also, how we learn and perform reflexive and deliberate actions, how we visualize and imagine in our mind, and how the various circuits of the brain coordinate all these incredible feats. We discuss practical and real-life examples of neural circuit function across the lifespan. Dr. Berson gives us a masterclass in the nervous system—one that, in just less than two hours, will teach you an entire course's worth about the brain and how yours works. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. David Berson 00:03:11 Sponsors: AG1, LMNT & Waking Up 00:08:02 How We See 00:10:02 Color Vision 00:13:47 “Strange” Vision 00:16:56 How You Orient In Time 00:25:45 Body Rhythms, Pineal Function, Light & Melatonin, Blueblockers 00:34:45 Spending Time Outdoors Improves Eyesight 00:36:20 Sensation, Mood, & Self-Image 00:41:03 Sense of Balance 00:50:43 Why Pigeons Bob Their Heads, Motion Sickness 01:00:03 Popping Ears 01:02:35 Midbrain & Blindsight 01:10:44 Why Tilted Motion Feels Good 01:13:24 Reflexes vs. Deliberate Actions 01:16:35 Basal Ganglia & the “2 Marshmallow Test” 01:24:40 Suppressing Reflexes: Cortex 01:33:33 Neuroplasticity 01:36:27 What is a Connectome? 01:45:20 How to Learn (More About the Brain) 01:49:04 Book Suggestion, My Berson Appreciation 01:50:20 Zero-Cost Ways to Support the HLP, Guest Suggestions, Sponsors, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Fear, Trauma & Trauma 00:02:31 Sponsors: AG1, LMNT & Waking Up 00:06:49 What is Fear? 00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness” 00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis) 00:17:36 “The Threat Reflex”: Neural Circuits for Fear 00:28:24 Controlling Fear: Top-Down Processing 00:32:27 Narratives: “Protective or Dangerous” 00:35:58 Attaching Fear to Events: Classical Conditioning & Memory 00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA 00:46:10 Extinguishing (Reducing) Fears 00:50:25 Cognitive (Narrative) Therapies for Fear 00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good 01:05:28 EMDR: Eye Movement Desensitization Reprocessing 01:14:00 Social Connection & Isolation Are Chemically Powerful 01:18:23 Trans-Generational Trauma 01:25:00 PTSD Treatments: Ketamine, MDMA, Oxytocin 01:39:25 How Do You Know If You Are Traumatized? 01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma 01:49:50 Erasing Fears & Traumas in 5 Minutes Per Day 01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma 02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava 02:10:00 Synthesis 02:11:46 Zero-Cost Support, Sponsors, Supplements, Instagram, Twitter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. David Buss, Ph.D., Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology. Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad” — features common in stalkers and narcissists that relate to sexual and psychological violence in relationships. This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. David Buss 00:04:27 Sponsors: AG1, LMNT & Waking Up 00:08:33 Choosing a Mate 00:13:40 Long Term Mates: Universal Desires 00:18:31 What Women & Men Seek in Long-Term Mates 00:25:10 Age Differences & Mating History 00:32:20 Deception in Courtship 00:37:30 Emotional Stability 00:38:40 Lying About Long-Term Interest 00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects 00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching 00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference 00:57:00 Long-Term vs. Short-Term Cheating, Concealment 00:59:15 Emotional & Financial Infidelity 01:04:35 Contraception 01:06:22 Status & Mating Success 01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence 01:24:13 Specificity of Intimate Partner Violence 01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc. 01:27:33 Narcissism, Machiavellianism, Psychopathy 01:33:25 Stalking 01:39:15 Influence of Children on Mate Value Assessments 01:43:24 Attachment Styles, Mate Choice & Infidelity 01:46:40 Non-Monogamy, Unconventional Relationships 01:54:00 Mate Value Self Evaluation, Anxiety About the Truth 02:02:12 Self Deception 02:05:35 The Future of Evolutionary Psychology & Neuroscience 02:06:56 Books: When Men Behave Badly, The Evolution of Desire, Textbooks 02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Supplements Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Gratitude Science & Surprises 00:01:50 Controlling Heart Rate with Story 00:04:48 Sponsors: AG1, LMNT & Waking Up 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice 00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 00:17:50 Why We All Need an Effective Gratitude Practice 00:21:22 Neurochemistry & Neural Circuits of Gratitude 00:25:10 Prefrontal Cortex Set Context 00:30:10 Ineffective Gratitude Practices; Autonomic Variables 00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story 00:42:30 Theory of Mind Is Key 00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration 00:52:28 Narratives That Shift Brain-Body Circuits 00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving 00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation 01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 01:05:44 Empathy & Anterior Cingulate Cortex 01:07:35 Reducing Inflammation & Fear with Gratitude 01:10:56 Serotonin, Kanna/Zembrin 01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces 01:18:50 The Best Gratitude Practices: & How To, My Protocol 01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss how our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Time Perception, Note on Fasting & Supplements 00:05:28 Sponsors: AG1, LMNT & Waking Up 00:09:25 Entrainment, Circannual Entrainment, Melatonin 00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1 00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) 00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window 00:23:00 When Circadian Entrainment Is Disrupted, Time Perception Suffers 00:25:00 Tool 6: Ultradian (90min) Cycles & Focus 00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective 00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate 00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate 00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work 00:42:38 Example of Tool 7 00:43:38 How Sleep Deprivation Degrades Performance 00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience 00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal 00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8 00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort 00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall as Fast 01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People 01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience 01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) 01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) 01:12:27 Supporting the HLP: Subscribe, Instagram, Supplements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Dr. Duncan French 00:02:44 Sponsors: AG1, LMNT & Waking Up 00:05:44 Duncan’s Background in Exercise Science 00:11:45 How Certain Exercises Increase Testosterone 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone? 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods 00:25:25 Training Frequency & Combining Workout Goals 00:29:35 How Stress Can Increase or Decrease Testosterone 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth 00:46:55 Skill Development 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating” 01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship) 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance 01:12:40 Voluntarily Switching Between Different States of Arousal 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system. I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation). Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia 00:03:16 Sponsors: AG1, LMNT & Waking Up 00:07:41 Foundational Tools & Practices for a Healthy Immune System 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System 00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals) 00:21:06 The Adaptive Immune System: Antibodies 00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing 00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods 00:34:20 Some Interleukins Are Anti-Inflammatory 00:34:56 Sickness Behavior 00:39:08 Some People Seek Care When Sick, Others Want to be Alone 00:42:00 Sickness Behavior & Depression: Cytokines 00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido 00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness 00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State 00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP 01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heat-Cold Contrast 01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline 01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity 01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine 01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick 01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure 01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis 01:46:09 Histamines, Mast Cells 01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 01:53:40 Mechanistic Science & Ancient Practices 01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I host Dr. Samer Hattar, Ph.D., Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jet lag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Samer Hattar, Ph.D. 00:02:33 Sponsors: AG1, LMNT & Waking Up 00:06:15 Light, Circadian (24-hour) & Circannual (365-day) “Photoentrainment” 00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin 00:18:55 What Blind People See 00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness 00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps 00:33:48 Are You Jet Lagged at Home? Chronotypes & Why Early Risers Succeed 00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test 00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger” 00:44:55 Evening Sunlight; Blueblocker Warning 00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness 00:53:58 Screens at Night 00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning 01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules 01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus 01:07:19 Why Do We Sleep? 01:08:17 Effects of Light on Appetite; Regular Light & Meal Times 01:18:08 Samer’s Experience with Adjusting Meal Timing 01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition 01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor 01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms 01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited 01:37:50 How Samer Got into the Study of Light 01:39:33 Clock Gene mRNAs & More Accurate Biomarkers 01:41:08 Light as Medicine 01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder) 01:43:35 How to Beat Jet Lag: Light, Temperature, Eating 01:50:44 Vigor: The Consequence of Proper Timing 01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap 01:54:10 Melatonin, Pineal Calcification 01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction 01:59:08 Daylight Savings: Much Worse Than It Might Seem 02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder 02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity 02:10:52 Synthesizing This Information, Samer on Twitter, Instagram 02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally. I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature. Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:36 Sponsors: AG1, LMNT & Waking Up 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day) 00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day) 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6: 10mg/day (Extract), 1-2 cups Berries) 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In Your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods) 01:06:14 Capsule Probiotics, Brain Fog 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences) 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans 00:06:18 Sponsors: AG1, LMNT & Waking Up 00:09:42 Neuroplasticity Protocols & Online Lecture 00:11:20 Feeding, Fasting, Performance 00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets 00:19:48 Feeding-Induced Health Conditions 00:25:33 Time Restricted Eating: When We Eat Is Vital 00:29:45 The Eight Hour Feeding Window 00:31:26 Feeding Deep Into the Night Is Bad (In Humans) 00:36:33 Liver Health 00:39:45 Time Restricted Feeding Protocol: Rules 00:41:35 When to Start & Stop Eating 00:45:38 Gastric Clearance, Linking Fasting to Sleep 00:52:35 Effects of Specific Categories of Food 00:55:40 Precision In Fasting: Protocol Build 00:59:30 4-6 Hour Feeding Windows 01:03:08 Protein Consumption & Timing for Muscle 01:08:13 How to Shift Your Eating Window 01:13:20 Glucose Clearing, Exercise & Compounds 01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways 01:27:40 Gut Health: Fasting, Clock Genes and Microbiota 01:29:15 Non-Alcoholic Fatty Liver 01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol 01:38:40 Fertility 01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting 01:43:20 Eating Every-Other-Day 01:45:29 Adherence 01:47:15 Mental Focus & Clarity 01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase 01:53:15 What Breaks a Fast? Rules & Context 01:58:50 Artificial Sweeteners, Plant-Based Sweeteners 02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt 02:06:42 My Circadian Clock, Zero-App 02:08:20 Odd (But Common) Questions 02:09:23 Effects of Sauna & Dehydration on Blood Glucose 02:11:12 The Ideal Fasting Protocol 02:24:00 More Resources, Ways to Support Us, Supplements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I am joined by Dr. Craig Heller, Ph.D., Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Craig Heller, Physiology & Performance 00:02:20 Sponsors: AG1, LMNT & Waking Up 00:06:45 Cold Showers, Ice Baths, Cryotherapy 00:10:45 Boundary Layers 00:11:55 Cooling Before Aerobic Activity to Enhance Performance 00:14:45 Anaerobic Activity Locally Increases Muscle Heat 00:16:45 Temperature Gates Our Energy Use 00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail 00:22:10 Cooling Off: Most Methods are Counterproductive 00:26:43 Exercise-Induced Brain Fog 00:27:45 Hyperthermia 00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 00:38:00 Cooling Your Brain via The Upper Face; Concussion 00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms 00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling 00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling 00:51:00 Enhancing Endurance with Proper Cooling 00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling 00:58:20 How You Can Use Palmer Cooling to Enhance Performance 01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area 01:04:40 Hypothermia Story, Ideal Re-Heating Strategy 01:11:40 Paw-lmer Cooling for Dog Health & Performance 01:12:45 Warming Up, & Varying Temperature Around the Body 01:17:35 Cooling-Enhanced Performance Is Permanent 01:19:55 Anabolic Steroids versus Palmer Cooling 01:24:00 Female Athletic Performance 01:25:18 Shivering & Cold, Metabolism 01:26:55 Studies of Bears & Hibernation, Brown Fat 01:31:10 Brown Fat Distribution & Activation In Humans 01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache 01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis 01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance 01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks 01:48:44 Synthesis 01:49:30 Supporting the Podcast & Scientific Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine 00:05:04 Sponsors: AG1, LMNT & Waking Up 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators 00:09:58 What Dopamine (Really) Does 00:15:30 Two Main Neural Circuits for Dopamine 00:18:14 How Dopamine Is Released: Locally and Broadly 00:22:03 Fast and Slow Effects of Dopamine 00:25:03 Dopamine Neurons Co-Release Glutamate 00:28:00 Your Dopamine History Really Matters 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection 01:24:20 Caffeine & Neurotoxicity of MDMA 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours 01:55:36 Pornography 01:56:50 Wellbutrin & Depression & Anxiety 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy 02:08:20 Tool 14 Huperzine A 02:10:02 Social Connections, Oxytocin & Dopamine Release 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode I discuss medical research on psychedelic compounds with Dr. Matthew Johnson, Ph.D., Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introducing Dr. Matthew Johnson 00:02:27 Sponsors: AG1, LMNT & Waking Up 00:06:40 ‘Psychedelics’ Defined 00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception 00:19:56 Serotonin & Dopamine 00:23:50 Ketamine & Glutamate 00:28:00 An Example Psychedelic Experiment 00:37:30 ‘Letting Go’ with Psychedelics 00:44:10 Our Mind’s Eye 00:48:00 Redefining Your Sense of Self 00:58:56 Exporting Psychedelic Learnings to Daily Life 01:04:36 Flashbacks 01:12:10 Ayahuasca, ASMR, Kundalini Breathing 01:15:54 MDMA, DMT 01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis 01:38:15 Micro-Dosing 01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials 02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation 02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury 02:27:45 Shifting Trends in Psychedelic Research, Academic Culture 02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork 02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD. I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD). The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction & Note About Diagnosis 00:03:44 Sponsors: AG1, LMNT & Waking Up 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults 00:13:00 Attention & Focus, Impulse Control 00:14:57 Hyper-focus 00:16:45 Time Perception 00:18:25 The Pile System 00:20:00 Working Memory 00:24:10 Hyper-Focus & Dopamine 00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse 00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil 00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine 00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus 00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study 00:56:35 Elimination Diets & Allergies In ADHD 01:04:46 Omega-3 Fatty Acids: EPAs & DHAs 01:07:00 Modulation vs Mediation of Biological Processes 01:10:50 Attentional Blinks 01:16:56 Open Monitoring & 17-Minute Focus Enhancement 01:22:50 Blinking, Dopamine & Time Perception; & Focus Training 01:30:10 Reverberatory Neural & Physical Activity 01:33:40 Adderall, Ritalin & Blink Frequency 01:35:00 Cannabis 01:37:30 Interoceptive Awareness 01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers 01:48:05 DHA Fatty Acids, Phosphatidylserine 01:50:54 Ginko Biloba 01:51:45 Modafinil & Armodafinil: Dopamine Action & Orexin 01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC 01:59:04 L-Tyrosine, (PEA) Phenylethylamine 02:01:23 Racetams, Noopept 02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids 02:14:30 Synthesis/Summary 02:16:10 Support for Podcast & Research, Supplement Resources Disclaimer & Dislcosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day. Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Fasting, & Defining Healthy Eating 00:08:55 Morning Protein Is Important 00:22:21 Sponsors: AG1, LMNT & Waking Up 00:26:29 Defining & Diagnosing Eating Disorders 00:29:00 Anorexia Nervosa (Overview & Myths) 00:33:44 Bulimia (Overview & Myths) 00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica 00:39:44 What is Hunger? What is Satiety? 00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating 00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity 00:50:30 Why We Overeat 00:55:30 Homeostasis & Reward Systems/Decisions 00:59:58 Anorexia 01:04:28 The Cholesterol Paradox 01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia 01:09:44 Chemical Imbalances, Serotonergic Treatments 01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content 01:18:28 Brain Areas for Reward Based Decision Making vs. Habits 01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation 01:28:30 How Do You Break a Habit? 01:33:23 Family Based Models, Cognitive Behavioral Therapy 01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine 01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT 01:43:23 Distorted Self Image in Anorexia 01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone 01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin 01:58:00 Direct Brain Stimulation: Nucleus Accumbens 02:04:28 Anorexia/Reward vs. Bulimia/Binging 02:05:45 Healthy Eating Revisited 02:10:55 Synthesis, Body Dysmorphias 02:14:15 Support: Podcast, & Research Studies Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Introduction: Dr. Robert Sapolsky 00:02:25 Sponsors: AG1, LMNT & Waking Up 00:06:30 Stress: Short & Long-Term, Good & Bad 00:09:11 Valence & Amygdala 00:11:00 Testosterone: Common Myths vs. Actual Truths 00:15:15 Behaviors that Affect Testosterone 00:17:20 Mindsets & Contexts that Affect Testosterone 00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels 00:22:30 Aggression: Male-Female, Female-Male, & Female-Female 00:24:05 Testosterone: The Challenge Hypothesis 00:29:20 How Dopamine Impacts Testosterone & Motivation 00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping? 00:42:15 Stress Mitigation & Our Sense of Control 00:51:35 How Best to Buffer Stress 00:57:04 Power of Perception, Choice & Individual Differences 01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy 01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking 01:13:17 Do We Have Free Will? 01:20:50 How to Apply Knowledge & Learning 01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will” 01:28:27 Reflections, Support of Podcast, & Supporting Stress Research Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression. Read the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1) 00:07:25 Sponsors: AG1, LMNT & Waking Up 00:11:15 Major Depression 00:18:40 “Anti-Self” Confabulation 00:21:42 Autonomic (Vegetative) Symptoms of Depression 00:26:58 Norepinephrine, Dopamine & Serotonin 00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors 00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions 00:39:33 Physical & Emotional Pain are Linked: Substance P 00:41:50 Hormones & Depression: Thyroid & Cortisol 00:46:50 Genetic Susceptibility to Depression: Impact of Stress 00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills 00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2) 00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc. 00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)* 01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid 01:05:25 Protocol 4: How Exercise Offsets Depression 01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors* 01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function 01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin* 01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid) 01:54:50 Summary of Protocols Covered 02:00:10 Support & Additional Resources Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices