Andrew HubermanIn this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
Huberman Lab Episodes Mentioned Dr. Sean Mackey: Tools to Reduce & Manage Pain: youtu.be/K9lORz2_XSU Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: youtu.be/zEYE-vcVKy8 Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: youtu.be/UNCwdFxPtE8
Protocols to Strengthen & Pain Proof Your BackAndrew Huberman2024-04-29 | In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back.
Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet and toes.
I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises and more.
Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility.
Huberman Lab Episodes Mentioned Dr. Sean Mackey: Tools to Reduce & Manage Pain: youtu.be/K9lORz2_XSU Guest Series | Dr. Andy Galpin: How to Assess & Improve All Aspects of Your Fitness: youtu.be/zEYE-vcVKy8 Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools: youtu.be/UNCwdFxPtE8
Disclaimer: hubermanlab.com/disclaimerAri Wallach: Create Your Ideal Future Using Science-Based ProtocolsAndrew Huberman2024-10-14 | In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.
We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.
*Timestamps* 00:00:00 Ari Wallach 00:01:58 Sponsors: David, Helix Sleep & ROKA 00:06:13 Mental Time Travel; Technology & Present 00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today 00:22:00 Tool: Empathy for Others 00:26:09 Empathy for Future Generations, Emotion & Logic 00:31:48 Tool: Emotion to Guide Action 00:36:50 Sponsor: AG1 00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations 00:43:52 Egoic Legacy, Modeling Behavior 00:51:13 Social Media, Time Capsule, Storytelling 01:00:06 Sponsor: LMNT 01:01:18 Short-Term Thinking; Life Purpose, Science & Religion 01:09:23 Longpath, Telos, Time Perception 01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks 01:23:02 Tool: Visualizing Future You 01:30:17 Death, Western Society 01:36:20 Tool: Writing Letter to Future Self 01:41:01 Society, Future Harmony 01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia” 01:58:48 Tool: Behavior & Modeling for the Future 02:08:11 Tool: “Why Tuesdays?”, Examining Self 02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab
Disclaimer: hubermanlab.com/disclaimerDr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & LongevityAndrew Huberman2024-10-07 | In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.
We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.
Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.
*Timestamps* 00:00:00 Dr. Craig Koniver 00:04:52 Sponsors: Joovv & BetterHelp 00:07:40 What is a Peptide? 00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health 00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation 00:18:43 BPC-157, Inflammation 00:23:27 BPC-157, Injection & Oral Forms; Injury Repair 00:28:43 Sourcing, Anabolic Steroids, Testosterone 00:34:48 Black & Gray Market, Compounding Pharmacies, Purity 00:38:20 Sponsor: AG1 00:39:51 Partnering with a Physician, LPS 00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses 00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone 00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides 00:58:45 Sponsor: Function & Eight Sleep 01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health 01:05:16 Prescriptions, Physicians & Trust 01:14:09 Agency in Your Health 01:17:13 MK-677, Appetite 01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing 01:21:10 Methylated B Vitamins, Homocysteine 01:24:47 Peptides for Sleep, Pinealon, Epitalon 01:31:03 Glycine, Liver Detoxification; Dosage 01:37:19 GLP-1, Compounding Pharmacies 01:39:03 Stem Cell Therapy, PRP 01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health 01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses 01:50:20 Covid, NAD Infusion, NMN & NR Supplements 01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR 02:07:53 PT-141, Vyleesi, Libido; Nausea 02:10:57 FDA Approval & Removal, Pharmaceutical Companies 02:20:17 Positivity, Mindset & Health 02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Health #Peptides
Disclaimer & Disclosures: hubermanlab.com/disclaimerDr. Charan Ranganath: How to Improve Memory & Focus Using Science ProtocolsAndrew Huberman2024-09-30 | In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.
We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.
This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.
Disclaimer & Disclosures: hubermanlab.com/disclaimerDr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD)Andrew Huberman2024-09-23 | In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.
We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.
Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.
The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.
*Dr. Victor Carrión* Stanford academic profile: https://stan.md/3zELetj Stanford Health Care profile: https://shc.is/4e9xZzZ Early Life Stress and Resilience Program: https://stan.md/4gCLNo7 Books: amzn.to/4gxYosS LinkedIn: linkedin.com/in/victor-carrion-3291b813
Disclaimer & Disclosures: hubermanlab.com/disclaimerEsther Perel: How to Find, Build & Maintain Healthy Romantic RelationshipsAndrew Huberman2024-09-16 | In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.
Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.
Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.
*Timestamps* 00:00:00 Esther Perel 00:02:03 Sponsors: David Protein, LMNT & Helix Sleep 00:06:33 Romantic Relationships, Change & Self 00:11:18 Cornerstone vs. Capstone Relationships, Age Differences 00:16:53 Young vs. Older Couples, Dynamic Relationships 00:20:13 Identity & Relationship Evolution 00:26:00 Curiosity, Reactivity 00:30:29 Sponsor: AG1 00:31:59 Polarization, Conflict; Coherence & Narratives 00:38:21 Apologies, Forgiveness, Shame, Self-Esteem 00:45:00 Relationship Conflict 00:53:48 Sponsor: Function 00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality 01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships 01:08:03 Couples Therapy; Language & Naming 01:20:15 Sexuality in Relationships 01:26:20 Tool: Love & Desire, Sexuality 01:31:28 Infidelity, “Aliveness” 01:35:17 Intimacy, Abandonment, Self-Preservation 01:41:26 Erotic Blueprints, Emotional Needs 01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies 01:59:30 Tool: Relationship Readiness 02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #EstherPerel #Relationships
Disclaimer & Disclosures: hubermanlab.com/disclaimerThe Power of Non-Judgmental ListeningAndrew Huberman2024-09-12 | Dr. Marc Brackett, a professor in the Child Study Center at Yale University and director of the Yale Center for Emotional Intelligence, highlights the importance of compassionate, non-judgmental listening in helping others express their true selves and seek emotional support.Reducing Digital Dependency in YouthAndrew Huberman2024-09-11 | Dr. Jonathan Haidt, a professor of social psychology at New York University and bestselling author, explores how technology and culture impact the psychology and health of kids, teens, and adults. He advocates for delaying smartphone and social media use for children, implementing phone-free schools, and promoting real-world play and responsibility to restore a traditional childhood experience.The Impact of Processed Foods on Our HealthAndrew Huberman2024-09-11 | Dr. Casey Means explains why humans face obesity and chronic diseases, citing a toxic food supply that lacks essential nutrients and advocates for eating unprocessed, nutrient-rich foods to improve health.Dr. Marc Brackett: How to Increase Your Emotional IntelligenceAndrew Huberman2024-09-09 | In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.
We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.
*Timestamps* 00:00:00 Dr. Marc Brackett 00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia 00:06:03 What is Emotional Intelligence?; Self & Others 00:11:18 Language & Emotion 00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion 00:24:35 Sponsor: AG1 00:26:05 Parent/Teacher Support; Online Etiquette 00:31:24 Anonymity, Online Comments 00:35:46 Happiness vs. Contentment; Knowing Oneself 00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence 00:51:28 Sponsor: LMNT 00:52:40 Texting & Relationships 01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale 01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor 01:19:42 Discussing Feelings; Emotional Self-Awareness 01:25:00 Understanding Cause of Emotions, Stress, Envy 01:33:40 Framing Empathy, Compassionate Empathy 01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing 01:49:44 Stereotypes, “Emotional” 01:53:49 Emotions, Learning & Decision Making; Intention 02:02:43 Emotion App & Self-Awareness; Gratitude Practice 02:07:13 Bullying 02:18:06 Courage & Bullying; Emotion Education 02:25:33 Punishment; Uncle Marvin 02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #EmotionalIntelligence
Disclaimer: hubermanlab.com/disclaimerThe Benefits of Using a Glucose MonitorAndrew Huberman2024-09-08 | Dr. Casey Means discusses the benefits of using a glucose monitor to track dietary and lifestyle impacts on blood sugar levels for improved longevity and reduced confusion in health choices.Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented MindsetAndrew Huberman2024-09-02 | In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.
We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life.
Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better.
Disclaimer: hubermanlab.com/disclaimerOptimal Protocols for Studying & LearningAndrew Huberman2024-08-26 | In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.
I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.
By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.
Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #Learning
Disclaimer: hubermanlab.com/disclaimerDr. Teo Soleymani: How to Improve & Protect Your Skin Health & AppearanceAndrew Huberman2024-08-19 | In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.
We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.
We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.
Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.
*We have no financial relationship with Sol Sciences.
*Timestamps* 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress 00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #SkinHealth
Disclaimer & Disclosures: hubermanlab.com/disclaimerWhy Kids Shouldnt Have Smartphones Before High SchoolAndrew Huberman2024-08-12 | Dr. Jonathan Haidt discusses the recommendation against giving children smartphones before high school and suggests alternatives like flip phones to limit internet access.
Disclaimer: hubermanlab.com/disclaimerDr. Layne Norton: Tools for Nutrition & FitnessAndrew Huberman2024-08-12 | In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.
We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.
We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.
Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.
Our discussion on the podcast covered specific protocols for moving through suffering, tapping into and challenging your core beliefs, and exploring your imagination and essential self — all toward living your most authentic and fulfilling life.
Dr. Beck has an extraordinary ability to take the most important concepts related to human experience and describe them in clear language. She also describes specific practices that can help us move through pain points and grow the good inside of us.
It’s a special conversation covering numerous aspects of life, including self-understanding, career, and relationships.
Disclaimer: hubermanlab.com/disclaimerDr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & ImaginationAndrew Huberman2024-08-05 | In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development.
Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.
We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences.
By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life.
Disclaimer: hubermanlab.com/disclaimerPain Inhibits PainAndrew Huberman2024-08-04 | Dr. Sean Mackey explains that applying a painful stimulus to a different part of the body can activate the brain's pain-relieving mechanisms, reducing pain in the original area.
Disclaimer: hubermanlab.com/disclaimerAMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & MoreAndrew Huberman2024-08-02 | Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation and other donors.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023: hubermanlab.com/annual-letter/2023
*Timestamps* 00:00 Introduction & Announcements 00:15 Supporting Mental & Physical Health Research 01:56 Exciting New Research Initiatives 03:39 Skin Health & Appearance 14:46 Cold Therapy Benefits & Guidelines 21:18 Self-Motivation Strategies 27:05 Understanding REM Sleep 28:45 Morning Routine: Exercise & Cold Exposure 29:17 The Importance of REM Sleep 29:49 Non-Sleep Deep Rest (NSDR) Protocols 31:27 REM Sleep Rebound & Compensation 32:55 Impactful School Strategies for Learning 34:19 Meditation & Micro Gaps in Learning 39:13 Physical Activity & Learning 41:01 Exploring Shilajit & Testosterone 47:51 Writing Process & Overcoming Obstacles 51:32 Addiction & Recovery Resources 53:47 Closing Remarks & Gratitude
#HubermanLab #AMA
Disclaimer & Disclosures: hubermanlab.com/disclaimerDr. Peter Attia: Supplements for Longevity & Their EfficacyAndrew Huberman2024-07-29 | In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive.
We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan.
Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk.
Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.
Disclaimer: hubermanlab.com/disclaimerDr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & LongevityAndrew Huberman2024-07-22 | In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.
We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity.
We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.
Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.
Disclaimer: hubermanlab.com/disclaimerDr. Stuart McGill: Build a Strong, Pain-Proof BackAndrew Huberman2024-07-15 | In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.
We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.
We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.
Smoking, vaping, and other forms of nicotine consumption adversely affect skin appearance and health by increasing inflammation and causing vasoconstriction.
This Short was dubbed by ElevenLabs and is available in Spanish (Mexico) and Hindi. Learn more: elevenlabs.io/huberman
Disclaimer: hubermanlab.com/disclaimerDr. Matthew Hill: How Cannabis Impacts Health & the Potential RisksAndrew Huberman2024-07-08 | In this episode, my guest is Dr. Matthew Hill, a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.
We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia.
We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.
Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.
Disclaimer: hubermanlab.com/disclaimerHow to Improve Skin Health & AppearanceAndrew Huberman2024-07-01 | In this episode, I discuss skin health appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.
I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.
I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.
I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.
This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.
Disclaimer: hubermanlab.com/disclaimerWho Should Consider Fasting & Who Should Avoid ItAndrew Huberman2024-06-26 | Time-restricted feeding is just one approach to regulating food intake that many people find useful for weight loss, but others find it less useful than simply caloric restriction across a “normal” meal distribution.
Of course, this is individual, but there are certain incentives to fasting that most people don’t consider. Dr. Gabrielle Lyon is the guest on the current Huberman Lab podcast, which is out now. She discusses some of the advantages of fasting as well as who should probably avoid fasting.
During the episode, we discuss protein intake and sources and specific types of training for men and women as it relates to physical health and longevity of the body and brain. There’s also an extensive discussion about nutrition and supplementation and a discussion of different types of training, as well as essential takeaways about mindset for building lasting vigor and health.
Disclaimer: hubermanlab.com/disclaimerDr. Gabrielle Lyon: How to Exercise & Eat for Optimal Health & LongevityAndrew Huberman2024-06-24 | In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Disclaimer: hubermanlab.com/disclaimerDr. Zachary Knight: The Science of Hunger & Medications to Combat ObesityAndrew Huberman2024-06-17 | In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.
We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.
Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.
Disclaimer: hubermanlab.com/disclaimerCreating a Collaborative Phone Policy for KidsAndrew Huberman2024-06-10 | Dr. Jonathan Haidt discusses implementing collaborative approaches among parents to create engaging and adventurous alternatives to screen time for children.
Dr. Jonathan Haidt is a professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults.
Disclaimer: hubermanlab.com/disclaimerDr. Jonathan Haidt: How Smartphones & Social Media Impact Mental Health & the Realistic SolutionsAndrew Huberman2024-06-10 | In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.
He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function.
Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation.
This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.
Timestamps 00:00:00 Dr. Jonathan Haidt 00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv 00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media 00:12:48 Mental Health Trends: Boys, Girls & Smartphones 00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood 00:20:40 The Tragedy of Losing Play-Based Childhood 00:28:13 Sponsor: AG1 00:30:02 Girls vs. Boys, Interests & Trapping Kids 00:37:31 “Effectance,” Systems & Relationships, Animals 00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography 00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development 00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution 00:59:48 Sponsor: LMNT 01:01:23 Social Media, Trolls, Performance 01:06:47 Dynamic Subordination, Hierarchy, Boys 01:10:15 Girls & Perfectionism, Social Media & Performance 01:14:00 Phone-Based Childhood & Brain Development, Critical Periods 01:21:15 Puberty & Sensitive Periods, Culture & Identity 01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward 01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids 01:41:48 Changing Childhood Norms, Policies & Legislature 01:49:13 Summer Camp, Team Sports, Religion, Music 01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks” 02:03:14 Casino Analogy & Ceding Childhood; Social Media Content 02:09:33 Adult Behavior; Tool: Meals & Phones 02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones 02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill 02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
#HubermanLab #MentalHealth
Disclaimer: hubermanlab.com/disclaimerLIVE EVENT Q&A: Dr. Andrew Huberman at the Brisbane Convention & Exhibition CentreAndrew Huberman2024-06-07 | Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.
Disclaimer: hubermanlab.com/disclaimerDr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & VitalityAndrew Huberman2024-06-03 | In this episode, my guest is Dr. Mary Claire Haver, MD, a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.
We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.
Disclaimer: hubermanlab.com/disclaimerBrief Post-Meal Walks & Blood Sugar RegulationAndrew Huberman2024-06-01 | Dr. Casey Means and Dr. Andrew Huberman discuss how a 10-minute walk or light physical activity after a meal can reduce blood glucose levels by 30-35%.
Disclaimer: hubermanlab.com/disclaimerWhat Should You Do if You Get a Concussion?Andrew Huberman2024-05-27 | Dr. Gary Steinberg and Dr. Andrew Huberman discuss the general safety and resilience of the brain against everyday minor head impacts.
Dr. Gary Steinberg is a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Disclaimer: hubermanlab.com/disclaimerDr. Diego Bohórquez: The Science of Your Gut Sense & the Gut-Brain AxisAndrew Huberman2024-05-27 | In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.
Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.
Disclaimer: hubermanlab.com/disclaimerDr. Gary Steinberg: How to Improve Brain Health & Offset NeurodegenerationAndrew Huberman2024-05-20 | In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function.
We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.
This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.
Dr. Gary Steinberg Stanford academic profile: https://stan.md/3WLmBV2 Stanford Health Care clinical profile: https://shc.is/4dProuA Lab website: https://stan.md/4dKFnlA "Why I Went into Medicine: Gary Steinberg, MD, PhD" (video story): youtu.be/m5kEvuaSEuY Publications: https://stan.md/3WMNCaw
Articles The fasciola cinereum of the hippocampal tail as an interventional target in epilepsy: go.nature.com/3UP80oZ Transplanted Stem Cell-Secreted Vascular Endothelial Growth Factor Effects Poststroke Recovery, Inflammation, and Vascular Repair: bit.ly/3UFNRSg Human neural stem cells enhance structural plasticity and axonal transport in the ischaemic brain: bit.ly/3UQFByY Revisiting Stem Cell-Based Clinical Trials for Ischemic Stroke: bit.ly/4bH4jZk Two-year safety and clinical outcomes in chronic ischemic stroke patients after implantation of modified bone marrow–derived mesenchymal stem cells (SB623): a phase 1/2a study: bit.ly/4bHLNzT Mild Hypothermia Reduces Apoptosis of Mouse Neurons In vitro Early in the Cascade: bit.ly/4bH4pjE Mild Therapeutic Hypothermia to Improve the Neurologic Outcome after Cardiac Arrest: bit.ly/3UNY0wb Childhood Outcomes after Hypothermia for Neonatal Encephalopathy: bit.ly/3UPvvy5 Slow rewarming improved the neurological outcomes of prolonged mild therapeutic hypothermia in patients with severe traumatic brain injury and an evacuated hematoma: go.nature.com/3UQhiRy Vision Loss after Intravitreal Injection of Autologous “Stem Cells” for AMD: bit.ly/3UFO5c4
Huberman Lab Episodes Mentioned Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health: youtu.be/77CdVSpnUX4
People Mentioned Timothy Schallert: professor of psychology, University of Texas at Austin Theresa Jones: professor of psychology, University of Texas at Austin Norma Shumway: father of heart transplantation, Stanford University Henry Kaplan: discovered radiation exposure to treat leukemia, Stanford University
Disclaimer: hubermanlab.com/disclaimerLIVE EVENT Q&A: Dr. Andrew Huberman at the ICC Sydney TheatreAndrew Huberman2024-05-17 | Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.
Timestamps 00:00 Introduction 00:15 Live Event Recap: The Brain Body Contract 00:32 Sponsors: AG1 & Eight Sleep 03:30 Q&A Session Begins: Napping and Sleep Quality 06:34 The Power of the Placebo Effect 11:31 Entering Rest and Digest State: Techniques and Tools 15:35 Muscle Growth, Learning & the Brain 20:13 Hallucinogens: Personal Experiences & Clinical Insights 27:28 The Misunderstood Effects of MDMA 27:42 Exploring the Potential of MDMA in Clinical Settings 29:25 The Complex World of Psychedelics & Mental Health 30:07 Ketamine: From Misconception to Medical Use 31:53 The Fascinating Science of DMT 33:11 Supporting Science: Funding & Future Directions 34:48 The Gut-Brain Axis: A Key to Overall Health 40:41 Sleep Patterns and Chronotypes: Personalizing Rest 42:50 Addressing ADHD & Focus in the Modern World 49:27 Closing Remarks & Gratitude
Disclaimer: hubermanlab.com/disclaimerDr. James Hollis: How to Find Your True Purpose & Create Your Best LifeAndrew Huberman2024-05-13 | In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.
We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.
Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.
James Hollis Books Mentioned Finding Meaning in the Second Half of Life: How to Finally, Really Grow Up: amzn.to/3KiQwN7 Creating Your Life: Finding Your Individual Path: amzn.to/3UWEHlL Living Between Worlds: Finding Personal Resilience in Changing Times: amzn.to/3UW3HcB Under Saturn’s Shadow: The Wounding and Healing of Men: amzn.to/3UvCTOY Swamplands of the Soul: New Life in Dismal Places: amzn.to/3UBwCBG The Eden Project: In Search of the Magical Other: amzn.to/3UGyIjo
People Mentioned Carl Jung: Swiss psychiatrist, psychoanalyst: bit.ly/3UDStbF Marion Woodman: Jungian analyst, author: https://nyti.ms/3JZcjco Søren Kierkegaard: Danish theologian, philosopher: stanford.io/3wy0Ygg Terence: Roman playwright, poet: bit.ly/4bumG3q Joseph Campbell: American author: bit.ly/3wwE4pz Irene Claremont de Castillejo: author, Jungian analyst: amzn.to/3QJLkVX Louis Pasteur: French chemist, microbiologist: bit.ly/4bBwWau Erik Erikson: psychoanalyst, known for his theory of stages of development: bit.ly/3QISIRw
Timestamps 00:00:00 Dr. James Hollis 00:02:14 Sponsors: Mateina, Joovv & BetterHelp 00:05:57 Self, Ego, Sense of Self 00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning 00:21:56 Second Half of Life, Purpose, Depression 00:25:37 Sponsor: AG1 00:27:08 Tool: Daily Reflection; Crisis 00:31:47 Families & Children, Permission & Burdens 00:37:27 Complex Identification, Self-Perception; Social Media & Borderline 00:41:55 Daily Stimulus Response, Listening to the Soul 00:45:40 Exiting Stimulus-Response, Loneliness, Burnout 00:51:19 Meditation & Perception, Reflection 00:54:58 Sponsor: Waking Up 00:56:15 Recognizing the “Shadow” & Adulthood 01:02:48 Socialization; Family & Life Journey 01:09:04 Relationships & “Otherness”, Standing Your Ground 01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting 01:19:37 Shadow Issues, Success & External Reward, Personal Growth 01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing 01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage 01:44:31 Sacrifice, Relationships; Facing Fears 01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories 01:55:17 Women, Career & Family, Partner Support; Redefining Roles 02:01:40 Pathology & Diagnosis, Internet 02:07:05 Life, Suffering & Accountability, “Swamplands” & Task 02:11:32 Abuse & Recovery of Self, Patience, Powerlessness 02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up” 02:17:49 Life Stages; Despair & Integrity Conflict 02:25:00 Death, Ego, Mortality & Meaning 02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
#HubermanLab
Disclaimer: hubermanlab.com/disclaimerDr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming | Huberman Lab Guest SeriesAndrew Huberman2024-05-08 | This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life.
We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.
We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.
Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night.
Disclaimer: hubermanlab.com/disclaimerDr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar RegulationAndrew Huberman2024-05-06 | In this episode, my guest is Dr. Casey Means, MD, a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation.
We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools.
Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.
Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.
Disclaimer: hubermanlab.com/disclaimerDr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest SeriesAndrew Huberman2024-05-01 | This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being.
We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity.
We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions.
We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.
This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being.
The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.
Disclaimer: hubermanlab.com/disclaimerAMA #17: Making Time for Fitness, Top Sleep Tools & Best Learning StrategiesAndrew Huberman2024-04-30 | Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
If you're an existing Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com.
If you're not a member, you can join Huberman Lab Premium at hubermanlab.com/premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
Timestamps 00:00:00 Introduction to AMA #17 00:00:14 Exciting Announcement 00:02:16 Diving Into the Foundational Fitness Protocol 00:09:37 Flexibility in Your Fitness Routine 00:17:12 Optimizing Workout Times & Prioritizing Health 00:23:31 Closing Thoughts & Huberman Lab Premium Benefits
In the full AMA episode, we cover: - Periodization & the Philosophy of Fitness - Unlocking the Secrets of Sleep: Insights & Tools - Chronotypes and Personalized Sleep Strategies - The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep - Exploring Naps & Non-Sleep Deep Rest (NSDR) - Effective Learning & Note-Taking Strategies - The Power of Teaching & Self-Testing in Learning
Disclaimer: hubermanlab.com/disclaimerDr. Matt Walker: Using Sleep to Improve Learning, Creativity & Memory | Huberman Lab Guest SeriesAndrew Huberman2024-04-24 | This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity.
We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation.
We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems.
This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity.
The next episode in this guest series explains how sleep benefits emotional regulation and mental health.
Disclaimer: hubermanlab.com/disclaimerThe Impact of E-Cigarette and Vape Chemicals and Flavors on the Lungs and BrainAndrew Huberman2024-04-22 | Dr. Bonnie Halpern-Felsher discusses the significant effects of e-cigarette use on the heart and lungs, highlighting the associated health risks such as lung lesions, pneumonia, asthma, and seizures, primarily caused by the harmful chemicals and carcinogenic aldehydes present in the flavorants.
Disclaimer: hubermanlab.com/disclaimerThe NASA Nap Culture: Boosting Alertness & Productivity with Short NapsAndrew Huberman2024-04-22 | Dr. Matt Walker discusses how @NASA discovered the benefits of short naps in the 1980s, leading to improved alertness and task productivity among astronauts and ground-based employees, fostering what is now known as the NASA nap culture.
Disclaimer: hubermanlab.com/disclaimerDr. Bonnie Halpern-Felsher: Vaping, Alcohol Use & Other Risky Youth BehaviorsAndrew Huberman2024-04-22 | In this episode, my guest is Dr. Bonnie Halpern-Felsher, PhD, FSAHM. She is a professor of pediatrics and adolescent medicine and a developmental psychologist at Stanford University School of Medicine. Dr. Halpern-Felsher is a world expert in adolescent decision-making and risk-taking behaviors.
She explains the huge increase in vaping (e-cigarettes) by young people. She explains why vaping nicotine and cannabis is particularly dangerous to the developing brain. We discuss the rise in vaping addiction, the unique social pressures and social media influences faced by youth that make quitting challenging, and interventions to aid them in quitting or reducing use.
We also discuss the role of technology and social media. And, the use of alcohol, nicotine pouches, fentanyl, and other risky behaviors that adolescents face now.
This episode should interest parents, teachers, coaches, teens, and families. It covers the current youth substance use landscape and also covers resources and ways to quit these addictive behaviors.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: ai.hubermanlab.com/s/W2sUGXR7
Articles Association Between Youth Smoking, Electronic Cigarette Use, and COVID-19: bit.ly/4d8lWCP Adolescents’ and Young Adults’ Use and Perceptions of Pod-Based Electronic Cigarettes: bit.ly/4d4PhOB Adolescent (Mis)Perceptions About Nicotine Addiction: Results From a Mixed-Methods Study: bit.ly/4daeFCs Nicotine Addiction and Intensity of e-Cigarette Use by Adolescents in the US, 2014 to 2021: bit.ly/4b1QZhS Use, marketing, and appeal of oral nicotine products among adolescents, young adults, and adults: bit.ly/49Lp6d0 Adolescents’ and young adults’ perceptions of risks and benefits differ by type of cannabis products: bit.ly/4aI4SlH
Other Resources Understanding and Preventing Youth Tobacco Use: A Focus on Vaping (Dr. Halpern-Felsher): youtu.be/VdOhYxu-CsQ? Parents Against Vaping e-Cigarettes (PAVe): bit.ly/3vTVnke Mothers Against Drunk Driving (MADD): madd.org
Huberman Lab Episodes Mentioned Nicotine's Effects on the Brain & Body & How to Quit Smoking or Vaping: youtu.be/uXs-zPc63kM The Effects of Cannabis (Marijuana) on the Brain & Body: youtu.be/gXvuJu1kt48 Controlling Your Dopamine For Motivation, Focus & Satisfaction: youtu.be/QmOF0crdyRU How to Breathe Correctly for Optimal Health, Mood, Learning & Performance: youtu.be/x4m_PdFbu-s
Timestamps 00:00:00 Dr. Bonnie Halpern-Felsher 00:01:40 Sponsors: Eight Sleep, Mateina & LMNT 00:05:38 Adolescence 00:09:19 Household Conflict, Parents; Smart Phones 00:12:35 Smart Phones & Social Media 00:18:25 Vaping, E-Cigarettes, Nicotine & Cannabis 00:23:46 Adolescent Nicotine Use: Marketing, Flavors 00:30:41 Sponsor: AG1 00:32:13 Nicotine Initiation, Freebase vs. Salt-Based Nicotine, Concentration 00:41:35 Addiction & Withdrawal; E-Cigarette Access 00:48:48 Vaping Health Hazards, Aldehydes, Flavors 00:56:32 Sponsor: Waking Up 00:57:48 “Just Say No”, Adolescent Defiance 01:04:21 Cannabis & Potency, Blunts, E-Cigarette Combinations 01:10:30 Psychosis, THC & Adolescence 01:14:11 Quitting Nicotine & Cannabis; Physical & Social Withdrawal Symptoms 01:23:05 Social Pressures, Quitting Vaping, Environment Concerns 01:30:08 Teen Activities, Social Media, Autonomy 01:36:28 Risky Behaviors, Alcohol, Driving, Sexual Behavior 01:43:27 International E-Cigarette Use, Regulation 01:46:10 Nicotine Pouches, Health Risks; Tolerance 01:53:25 Tools: Vaping Interventions, Decision Making, Harm Reduction 02:02:37 Fentanyl, Drug Testing, Recreational Drug Use 02:13:45 Tool: Organic Conversations & Risky Behavior 02:17:20 Long-Term Goals & Teens; Vaping, Pornography & Teens 02:24:08 Mental Health Crisis & Substance Use 02:29:11 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science
Disclaimer: hubermanlab.com/disclaimerThe Importance of High Standards in MentoringAndrew Huberman2024-04-21 | Dr. David Yeager discusses the varying perspectives of mentors including the 'protector mindset' and the 'enforcer mindset,' emphasizing the importance of being pushed to maintain high standards.
Disclaimer: hubermanlab.com/disclaimerLIVE EVENT Q&A: Dr. Andrew Huberman at the Sydney Opera HouseAndrew Huberman2024-04-19 | Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Sydney Opera House.
Timestamps 00:00:00 Introduction 00:00:15 Live Event Recap: The Brain Body Contract 00:00:36 Sponsor: AG1 & Eight Sleep 00:02:50 The Power of Mindset on Stress 00:05:23 David Goggins: A Case Study in Resilience 00:09:59 Exploring Time Perception & Frame Rate 00:18:20 Jet Lag Protocol: Adjusting to New Time Zones 00:26:44 The Science of Neuroplasticity 00:26:49 The Transformative Power of Psychedelics 00:29:26 Exploring Psilocybin & MDMA: Personal Experiences & Insights 00:36:12 The Science of Sleep: How Temperature Affects It 00:39:38 Understanding Stress Response & Habituation 00:41:20 Personal Anecdotes 00:47:00 Finding Your Passion: Advice for the Youth 00:51:20 Closing Thoughts & Gratitude
Disclaimer: hubermanlab.com/disclaimerDr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest SeriesAndrew Huberman2024-04-17 | This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.
We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.
Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness.
We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake.
This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance.
The next episode in this special series explores the relationship between sleep, memory, and creativity.
Articles In short photoperiods, human sleep is biphasic: bit.ly/3Ugrt2N Sleep-Dependent Facilitation of Episodic Memory Details: bit.ly/4aOYlFy A Role for REM Sleep in Recalibrating the Sensitivity of the Human Brain to Specific Emotions: bit.ly/3xC8mYa Sleep, alcohol, and caffeine in financial traders: bit.ly/44iI7Cx The alerting effects of caffeine, bright light and face washing after a short daytime nap: bit.ly/3VWUbaj Adverse impact of polyphasic sleep patterns in humans: Report of the National Sleep Foundation sleep timing and variability consensus panel: bit.ly/4aOYp8g Sleep deficiency and motor vehicle crash risk in the general population: a prospective cohort study: bit.ly/4aAgvuU
Other Resources Crew Factors in Flight Operations IX: Effects of Planned Cockpit Rest on Crew Performance and Alertness in Long-Haul Operations (NASA Technical Memorandum): go.nasa.gov/3xC8bfs The Matt Walker Podcast: Insomnia Series: bit.ly/3W1d5fZ Polyphasic Sleep Community: bit.ly/3VZdSy8 Dymaxion Sleep (TIME Magazine): bit.ly/43YfJW5 Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement (AAA): bit.ly/3W1iFzh
Huberman Lab Episodes Mentioned Jocko Willink: How to Become Resilient, Forge Your Identity & Lead Others: youtu.be/__RAXBLt1iM Guest Series | Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs (Episode 1): youtu.be/-OBCwiPPfEU Guest Series | Dr. Matthew Walker: Protocols to Improve Your Sleep (Episode 2): youtu.be/hvPGfcAgk9Y
People Mentioned Howard Roffwarg: sleep researcher pioneer: bit.ly/49DtkTW Michael Pollan: author and journalist: bit.ly/3W2Nqnk David Dinges: professor of psychiatry, University of Pennsylvania: bit.ly/3WkljAn Mark Rosekind: NASA expert: bit.ly/3vUp70a
Timestamps 00:00:00 Sleep Structure 00:01:29 Sponsors: BetterHelp, LMNT & Waking Up 00:05:42 Sleep Phases & Lifespan 00:11:58 Sleep Stages & Lifespan, Sleep Paralysis & Animals 00:20:19 Adults & Biphasic Sleep, Modern Society 00:25:14 Chronotype, Circadian Rhythms & Biological Flexibility 00:29:07 Genetics & Chronotype 00:31:42 Sponsor: AG1 00:32:55 Biphasic Sleep, Adults; Body Position & Sleepiness 00:40:09 Naps, Positive Benefits, Nighttime Insomnia 00:49:38 Tool: Optimal Nap: Duration & Timing; Grogginess 00:58:15 Nap Capacity, “Liminal” States & NSDR 01:07:37 NASA Nap Culture, Power Naps 01:11:49 Sponsor: Eight Sleep 01:12:50 Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol 01:18:57 Avoiding Naps: Insomnia, Aging & Sleep Quality Decline 01:28:20 Caffeine, “Nappuccino”; Hot Drinks 01:38:28 Adenosine Clearance, Sleep 01:43:10 Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality 01:49:06 Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol 01:56:54 Tool: Nap “Enhancements”, Caffeine, Light & Face Washing 02:04:33 Polyphasic Sleep, Adverse Effects 02:12:43 Sleep Deprivation & Car Crashes; Polyphasic Sleep 02:16:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter