Andrew Huberman
Dr. David Spiegel: Using Hypnosis to Enhance Health & Performance
updated
We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.
Access the full show notes for this episode: hubermanlab.com/episode/ari-wallach-create-your-ideal-future-using-science-based-protocols
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
David Protein: davidprotein.com/huberman
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*Huberman Lab Social & Website*
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Ari Wallach*
Longpath: longpath.org/ari-wallach
A Brief History of the Future: pbs.org/show/a-brief-history-of-the-future
Longpath (book): amzlink.to/az0ySyIHkBkzu
TED talk: ted.com/talks/ari_wallach_3_ways_to_plan_for_the_very_long_term
Newsletter: longpath.substack.com
Futurific Studios: futurificstudios.com
Instagram: instagram.com/ariw
X: https://x.com/AriW
LinkedIn: linkedin.com/in/ariwallach
Facebook: facebook.com/longpath.org
Threads: threads.net/@ariw
*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/disclaimer
We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.
Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.
Access the full show notes for this episode: hubermanlab.com/episode/dr-craig-koniver-peptide-hormone-therapies-for-health-performance-longevity
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
Joovv: joovv.com/huberman
BetterHelp: betterhelp.com/huberman
Function: functionhealth.com/huberman
Eight Sleep: eightsleep.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Craig Koniver*
Koniver Wellness: koniverwellness.com
Koniver Aesthetics: koniveraesthetics.com
Instagram: instagram.com/koniverwellness
LinkedIn: linkedin.com/in/craig-koniver-md-4bb100126
*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/disclaimer
We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.
This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.
Access the full show notes for this episode: hubermanlab.com/episode/dr-charan-ranganath-how-to-improve-memory-focus-using-science-protocols
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
David Protein: davidprotein.com/huberman
Levels: https://levels.link/huberman
Waking Up: wakingup.com/huberman
Function: functionhealth.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Charan Ranganath*
Website: charanranganath.com
Why We Remember (book): amzn.to/4em00o9
UC Davis academic profile: https://neuroscience.ucdavis.edu/people/charan-ranganath
Dynamic Memory Lab: https://dml.ucdavis.edu
Publications: https://dml.ucdavis.edu/publications
Music: ch-ra.bandcamp.com
X: https://x.com/charanranganath
Instagram: instagram.com/thememorydoc
Facebook: facebook.com/profile.php?id=100068804190465
*Timestamps*
00:00:00 Dr. Charan Ranganath
00:02:06 Sponsors: David, Levels & Waking Up
00:06:48 Memory: Past, Present & Future; Sleep
00:13:23 Self, Memory & Age, Neuroplasticity
00:18:50 Tool: Curiosity & Dopamine
00:26:55 Dopamine, Forward Movement
00:33:09 Sponsor: AG1
00:34:22 Dopamine, Learning; Curiosity & Appraisal
00:40:31 Memory, Hippocampus
00:43:34 Prefrontal Cortex & Memory, Aging
00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination
00:58:53 Sponsor: Function
01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline
01:09:39 Exercise, Brain Function; ADHD
01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD
01:23:31 Forgetting, Intention vs. Attention
01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness
01:36:36 Tool: Pictures, Memories, Intention
01:45:46 Deep Focus, Dopamine
01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s
01:59:51 Déjà Vu
02:09:00 Serotonin, Reframing Memories, Trauma
02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy
02:27:53 Rumination, Trauma, Nostalgia, Narrative
02:30:30 Music, Pavlov’s Dogz Band
02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #Memory
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-victor-carrion-how-to-heal-from-post-traumatic-stress-disorder
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
BetterHelp: betterhelp.com/huberman
Waking Up: wakingup.com/huberman
Function: functionhealth.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*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
*Timestamps*
00:00:00 Dr. Victor Carrión
00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up
00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance
00:11:41 Stressors, Perseverate; Children & PTSD
00:16:13 Transgenerational Trauma
00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol
00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms
00:31:48 Sponsor: AG1
00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)
00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions
00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep
00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy
01:02:37 Sponsor: Function
01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox
01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative
01:18:11 Custom Toolbox Development; Energy
01:26:32 Tool: 4-Corner Square Response, Understanding Cues
01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners
01:38:47 Social Media, Boundaries
01:46:07 School, Yoga & Mindfulness Curriculum
01:55:31 Implementing School Mindfulness Programs, Sleep
02:00:52 Barriers to School Programs
02:06:08 Redefining Success, Identity
02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response
02:21:42 Listening to Kids & Adults
02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science #PTSD
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Access the full show notes for this episiode: hubermanlab.com/episode/esther-perel-how-to-find-build-maintain-healthy-romantic-relationships
Esther Perel's new Desire courses are launching tomorrow, September 17—use code HUBERMAN15 for 15% off any course through December: estherperel.com/course-bundles/the-desire-bundle
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
David Protein: davidprotein.com/huberman
LMNT: drinklmnt.com/huberman
Helix Sleep: helixsleep.com/huberman
Function: functionhealth.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Esther Perel*
Website: estherperel.com
Books: estherperel.com/books
Turning Conflict into Connection (Course): estherperel.com/courses/turning-conflict-into-connection
Where Should We Begin? (Podcast): estherperel.com/podcast
Newsletter: estherperel.com/blog
TED Talks: ted.com/speakers/esther_perel
X: https://x.com/estherperel
Facebook: facebook.com/esther.perel
Instagram: instagram.com/estherperelofficial
YouTube: youtube.com/@estherperel
LinkedIn: linkedin.com/in/estherperel
*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/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-marc-brackett-how-to-increase-your-emotional-intelligence
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
BetterHelp: betterhelp.com/huberman
Eight Sleep: eightsleep.com/huberman
Eudēmonia: eudemonia.net
LMNT: drinklmnt.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Marc Brackett*
Website: marcbrackett.com
Yale academic profile: https://medicine.yale.edu/profile/marc-brackett
Yale Center for Emotional Intelligence: https://medicine.yale.edu/childstudy/services/community-and-schools-programs/center-for-emotional-intelligence
Permission to Feel: marcbrackett.com/permission-to-feel
Instagram: instagram.com/marc.brackett
LinkedIn: linkedin.com/in/marc-brackett-10a563
X: https://x.com/marcbrackett
YouTube: youtube.com/@MarcBrackett
Facebook: facebook.com/marc.brackett.5
*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/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-jamil-zaki-how-to-cultivate-a-positive-growth-oriented-mindset
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Joovv: joovv.com/huberman
Waking Up: wakingup.com/huberman
Function: functionhealth.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Jamil Zaki*
Website: jamil-zaki.com
Stanford academic profile: https://profiles.stanford.edu/jamil-zaki
Social Neuroscience Laboratory: https://www.ssnl.stanford.edu
Hope for Cynics (book): jamil-zaki.com/hope-for-cynics
Articles: jamil-zaki.com/media
X (Personal): https://x.com/zakijam
X (Lab): https://x.com/StanfordSNL
Instagram: instagram.com/jamil_zaki_psych
LinkedIn: linkedin.com/in/jamil-zaki-b0b4a9192
*Timestamps*
00:00:00 Dr. Jamil Zaki
00:02:12 Sponsors: Maui Nui, Joovv & Waking Up
00:06:59 Cynicism
00:12:38 Children, Attachment Styles & Cynicism
00:17:29 Cynicism vs. Skepticism, Complexity
00:23:30 Culture Variability & Trust
00:26:28 Sponsor: AG1
00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence
00:35:59 Stereotypes, Threats
00:39:48 Cooperative Environments, Collaboration & Trust
00:44:05 Competition, Conflict, Judgement
00:48:46 Cynics, Awe, “Moral Beauty”
00:55:26 Sponsor: Function
00:57:13 Cynicism, Creativity & Workplace
01:04:19 Assessing Cynicism; Assumptions & Opportunities
01:11:11 Social Media & Cynicism, “Mean World Syndrome”
01:18:35 Negativity Bias, Gossip
01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism”
01:32:59 AI, Bias Correction
01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring
01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting
01:51:33 Tool: Testing & Sharing Core Beliefs
01:58:09 Polarization vs. Perceived Polarization, Politics
02:06:06 Challenging Conversations, Questioning Perceptions
02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Mindset
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/optimal-protocols-for-studying-learning
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
BetterHelp: betterhelp.com/huberman
Waking Up: wakingup.com/huberman
LMNT: drinklmnt.com/huberman
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/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-teo-soleymani-how-to-improve-protect-your-skin-health-appearance
Pre-order Andrew's new book, Protocols: protocolsbook.com
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
ROKA: roka.com/huberman
Joovv: joovv.com/huberman
Helix Sleep: helixsleep.com/huberman
LMNT: drinklmnt.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Teo Soleymani*
Clinical practice: californiadermatology.com/provider/teo-soleymani-md-faad-
facms
ResearchGate: researchgate.net/profile/Teo-Soleymani
Sol Sciences*: sunpowder.co/pages/about
Instagram: instagram.com/teosoleymanimd
LinkedIn: linkedin.com/in/teo-soleymani-m-d-f-a-a-d-f-a-c-m-s-151a5941
*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/disclaimer
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-layne-norton-tools-for-nutrition-fitness
Pre-order Andrew's new book, Protocols: protocolsbook.com
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
Mateina: drinkmateina.com/huberman
Eight Sleep: eightsleep.com/huberman
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*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Layne Norton*
Website: biolayne.com
REPS Research Review: biolayne.com/reps
Carbon Diet Coach: joincarbon.com
Books: biolaynestore.com/collections/accessories
X: https://x.com/BioLayne
Facebook: facebook.com/LayneNorton
Instagram: instagram.com/biolayne
TikTok: tiktok.com/@biolayne
YouTube: youtube.com/@biolayne1
*Timestamps*
00:00:00 Dr. Layne Norton
00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui
00:06:39 Science-Based Evidence, Mechanism vs. Outcome
00:14:31 Meta-analysis, Methods, Evidence Quality
00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data
00:33:53 Sponsor: AG1
00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis
00:42:01 Protein Synthesis, Refractory Response; Resistance Training
00:46:05 Protein Intake, Intermittent Fasting & Training
00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis
01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth
01:05:34 Sponsor: LMNT
01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c
01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet
01:19:50 “The Norton Method”; Tool: Consistency
01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest
01:33:50 Mind & Body Effects, Stress; Belief Effects
01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training
01:50:24 Fatigue & Training to Failure, Speed, Strength Training
01:59:06 Tool: Training After 50, Consistency
02:09:12 Fat Cells, Diabetes, Exercise
02:16:50 Metabolism & Age-Related Changes?, Appetite
02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”
02:33:42 GLP-1 Agonists, Judgement & Obesity
02:40:19 Sugar, Excess Calories, Body Weight
02:49:16 Satiety, Sugar & Calorie Budget
02:54:56 Tool: Individualization, Context & Diet Psychology
02:57:22 Seed Oils, Butter, Olive Oil
03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits
03:13:43 Saturated Fat, Cholesterol; Seed Oils
03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite
03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer
03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity
03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein
03:57:00 Evidence-Based Approach
04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Nutrition #Fitness
Disclaimer: hubermanlab.com/disclaimer
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/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-martha-beck-accessing-your-best-self-with-mind-body-practices-belief-testing-imagination
Pre-order Andrew's new book, Protocols: protocolsbook.com
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
BetterHelp: betterhelp.com/huberman
Helix Sleep: helixsleep.com/huberman
LMNT: drinklmnt.com/huberman
Waking Up: wakingup.com/huberman
*Dr. Martha Beck*
Wayfinder Life Coach Training: marthabeck.com/life-coach-training
Website: marthabeck.com
Books: marthabeck.com/books
The Gathering Room Podcast: marthabeck.com/gathering-pod
Bewildered Podcast: marthabeck.com/episodes
Blog: marthabeck.com/blog
Newsletter: marthabeck.com/newsletter-opt-in
Facebook: facebook.com/themarthabeck
Instagram: instagram.com/themarthabeck
X: https://x.com/TheMarthaBeck
YouTube: youtube.com/@MarthaBeckauthor
*Timestamps*
00:00:00 Dr. Martha Beck
00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT
00:05:34 Tool: Perfect Day Exercise
00:15:31 “Clear Eyed”, Male vs. Female
00:23:31 Family & Work; Directed Attention & Miracles
00:30:21 Sponsor: AG1
00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear
00:37:22 Accessing the Subconscious; Compassionate Witness Self
00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting
00:54:01 Self, Radiance, Death; Awakening
00:59:14 Suffering & Compassionate Attention
01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;
01:08:44 Sponsor: Waking Up
01:10:20 Western Society & Pressure
01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”
01:25:02 Energy, Magnetoreception, Pet’s Death
01:33:49 Lying to Ourselves, Addiction
01:38:18 Tool: “Integrity Cleanse”, Lies; The Light
01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency
01:55:10 Romantic Relationships; Jobs & Family
02:02:06 Hurting Others, Relationship Imbalance
02:06:55 Tool: True Empathy
02:11:26 “Happiness is an Inside Job”, Codependency
02:18:58 Live Your Joy, Western Society
02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”
02:30:42 “I Like It!”, Punk Rock Music, Love
02:34:24 Honesty & Essential Self; Helping People & Healers
02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
Disclaimer: hubermanlab.com/disclaimer
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
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here: hubermanlab.com/episode/ama-18-cold-therapy-advice-skin-health-tips-motivation-learning-strategies-more
*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/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-peter-attia-supplements-for-longevity-their-efficacy
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
LMNT: drinklmnt.com/huberman
Levels: https://levels.link/huberman
Eight Sleep: eightsleep.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Peter Attia*
Website: peterattiamd.com
The Drive Podcast: peterattiamd.com/podcast
Newsletter: peterattiamd.com/newsletter
X: https://x.com/PeterAttiaMD
Instagram: instagram.com/peterattiamd
YouTube: youtube.com/c/PeterAttiaMD
Facebook: facebook.com/peterattiamd
*Timestamps*
00:00:00 Dr. Peter Attia, NAD Pathway
00:02:31 Sponsors: LMNT, Levels & Eight Sleep
00:06:38 Categories of Longevity Approaches
00:17:22 Peter’s Supplements; Rapamycin & Research Data
00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho
00:30:35 Sponsor: AG1
00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan
00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan
00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol
00:53:31 Perform with Dr. Andy Galpin Podcast
00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health
01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes
01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program
01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance
01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits
01:30:38 Longevity, NR & NMN Supplementation, Inflammation
01:41:00 Rapamycin & Immune Function
01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor
01:55:24 Radiation & Cancer Risk
01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline
02:07:12 Tool: Exercise Timing & Energy Levels
02:11:22 Peter’s Supplements
02:18:46 Andrew’s Supplements
02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy
02:26:52 NAD Pathway Supplementation for Longevity?
02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity
Pre-order Andrew's new book, Protocols: protocolsbook.com
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Eight Sleep: eightsleep.com/huberman
Waking Up: wakingup.com/huberman
*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Stacy Sims*
Website: drstacysims.com
Books: drstacysims.com/booksandmore
TEDx Talk: youtube.com/watch?v=e5LYGzKUPlE
Blog: drstacysims.com/blog
Instagram: instagram.com/drstacysims
X: https://x.com/summerstack
YouTube: youtube.com/@DrStacySims
Facebook: facebook.com/drstacysims
LinkedIn: linkedin.com/in/stacy-t-sims-phd
*Timestamps*
00:00:00 Dr. Stacy Sims
00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up
00:07:03 Intermittent Fasting, Exercise & Women
00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training
00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women
00:21:06 Pre-Training Meal & Brain, Kisspeptin
00:26:45 Post-Training Meal & Recovery Window
00:29:59 Sponsor: AG1
00:31:48 Hormones, Calories & Women
00:34:24 Women, Strength Improvements & Resistance Training
00:39:10 Tool: Women & Training Goals by Age Range
00:44:16 Women, Perimenopause, Training & Longevity
00:47:14 Women & Training for Longevity, Cardio, Zone 2
00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training
00:58:23 Perform with Dr. Andy Galpin Podcast
00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability
01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle
01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle
01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD
01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes
01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle
01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra
01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes
01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”
01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene
01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3
01:57:21 Protein Powder; Adaptogens & Timing
02:00:11 Pregnancy & Training; Cold & Hot Exposure
02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity
02:09:38 Tool: Women in 20s-40s & Training, Lactate
02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery
02:17:22 Training for Longevity, Cellular & Metabolic Changes
02:19:30 Nutrition, 80/20 Rule
02:23:30 Listening to Self
02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Fitness #Nutrition
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes for this episode: hubermanlab.com/episode/dr-stuart-mcgill-build-a-strong-pain-proof-back
Watch the clip on back pain relief and spine anatomy that accompanies this episode: youtu.be/6SSxgAUfFug
Demonstration of The McGill Method: youtu.be/f7HLP96HVNM
*Thank you to our sponsors*
AG1: drinkag1.com/huberman
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Waking Up: wakingup.com/huberman
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*Huberman Lab Social & Website*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
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LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Dr. Stuart McGill*
Website: backfitpro.com
University of Waterloo academic profile: uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill
Publications: backfitpro.com/medical-publications
Books: backfitpro.com/books
YouTube: youtube.com/@backfitpro9992
Instagram: instagram.com/backfitpro
X: https://x.com/drstuartmcgill
Facebook: facebook.com/Backfitpro
*Timestamps*
00:00:00 Dr. Stuart McGill
00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up
00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy
00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs
00:20:25 Flexibility & Exercises; Discs & Collagen
00:25:43 Sponsor: AG1
00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes
00:36:17 Back Pain, Goals & Training Program
00:45:57 Spine Hygiene, Back Pain, Powerlifting
00:53:33 Genetics & Running
00:59:34 Sponsor: LMNT
01:00:46 Rehabilitation & Reducing Volume; Injury
01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints
01:17:40 Pain Types, Biopsychosocial Model of Pain
01:26:15 Coaching, Explosivity & Endurance
01:32:43 Virtual Surgery & Rest, Pain Recovery
01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability
01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support
01:51:09 Tool: Daily Walking; Sitting
01:55:33 Deadlift & Bone Density, Glute-Ham Raise
02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives
02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age
02:24:16 Platelet-Rich Plasma (PRP); Disc Damage
02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength
02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry
02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel
02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #BackPain
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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/disclaimer
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.
Access the full show notes for this episode at hubermanlab.com/episode/dr-matthew-hill-how-cannabis-impacts-health-the-potential-risks
Thank you to our sponsors
AG1: drinkag1.com/huberman
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Huberman Lab Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Matthew Hill
Hotchkiss Brain Institute: hbi.ucalgary.ca/mist/team/research-chair
University of Calgary academic profile: profiles.ucalgary.ca/matthew-hill
Publications: scholar.google.ca/citations?user=Q494JnAAAAAJ&hl=en&oi=ao
Lab website: http://www.hill-lab.ca
X: https://x.com/canna_brain
Timestamps
00:00:00 Dr. Matthew Hill
00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp
00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes
00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception
00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids
00:26:19 Endocannabinoids Types: Anandamide, 2-AG
00:33:46 “Munchies”, Cannabis & Appetite
00:42:17 Sponsor: AG1
00:44:06 THC & Anandamide, Pharmacology
00:52:37 THC & CB1 Receptors, Intoxication & Appetite
00:58:57 Cannabis & Focus, Memory
01:04:09 Routes of Administration, Concentration, Cannabis Research
01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates
01:22:25 Sponsor: InsideTracker
01:23:36 Addiction & Cannabis, Cannabis Use Disorder
01:31:30 Cannabis Legalization & Use, Edibles & ER Visits
01:36:48 Oral Consumption, Edibles, Dosing & Time Course
01:41:12 Drug Testing & Cannabis, Exercise
01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality
01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis
02:04:07 Vaping
02:07:05 Psychosis, Anxiety & Cannabis
02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics
02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine
02:40:37 Schizophrenia, Cannabis Legalization
02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias
02:57:00 CBD, Pediatric Epilepsy, Adenosine
03:07:22 Entourage Effect; Placebo Effect, CBD & Doses
03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia
03:27:08 Cyclic Vomiting Syndrome & Hot Shower
03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)
03:40:18 Cannabis & Anxiety, Anandamide & Stress Response
03:45:55 Scientific Discussion, Clarification & Advancement
03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Science
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/how-to-improve-skin-health-appearance
Thank you to our sponsors
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Social & Website
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Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Timestamps
00:00:00 Skin Health
00:02:59 Sponsors: Joovv, BetterHelp & ROKA
00:07:18 Skin Biology, Skin Layers
00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen
00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers
00:27:24 Sunburn & Skin Cancers
00:30:09 Sponsor: AG1
00:31:58 Vitamin D, Sun Exposure & Sunscreen
00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen
00:49:20 Skin Cancers, Moles, Laser Resurfacing
00:53:59 Sponsor: LMNT
00:55:34 Sun Exposure, Melanoma & Life Expectancy
01:03:13 Tool: Youthful Skin, Collagen & Vitamin C
01:12:55 Peptides, BPC-157, Copper
01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid
01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin
01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions
01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets
01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health
01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress
01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy
02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples
02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition
02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser
02:21:04 Psoriasis Treatment, Immune System & Prescriptions
02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
#HubermanLab #Health #SkinHealth
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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/disclaimer
She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.
She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-gabrielle-lyon-how-to-exercise-eat-for-optimal-health-longevity
*Andrew's New Book*
_Protocols: An Operating Manual for the Human Body_
protocolsbook.com
*Thank you to our sponsors*
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*Dr. Gabrielle Lyon*
Website: drgabriellelyon.com
Forever Strong: A New, Science-Based Strategy for Aging Well (book): amzlink.to/az0pYymmmfC8k
Instagram: instagram.com/drgabriellelyon
YouTube: youtube.com/c/DrGabrielleLyon
X: https://x.com/drgabriellelyon
Podcast: drgabriellelyon.com/podcast
TEDx talk: youtube.com/watch?v=rvHfNEX09Iw
*Timestamps*
00:00:00 Protocols Book; Dr. Gabrielle Lyon
00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep
00:07:40 Skeletal Muscle & Longevity
00:11:25 “Under-muscled”, Leucine & Muscle Health
00:15:55 Muscle Health
00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen
00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal
00:31:57 Sponsor: AG1
00:33:46 Quality Protein, Animal & Plant-Based Proteins
00:37:36 Dietary Protein Recommendations, Meal Threshold
00:41:19 Muscle Health & Aging
00:46:02 Supplements & Creatine; Dietary Protein
00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk
00:52:43 Effects of Dietary Protein & Exercise on Body Composition
01:03:06 Thermic Effects, Protein
01:05:02 Sponsor: InsideTracker
01:06:14 Protein & Satiety, Insulin & Glucose
01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein
01:17:48 Dietary Protein, mTOR & Cancer Risk
01:21:36 Muscle Span & Aging, Sedentary Behaviors
01:24:00 Mixed Meals, Protein Quality, Fiber
01:29:21 Inactivity & Insulin Resistance, Inflammation
01:38:43 Exercise & Myokines, Brain Health & BDNF
01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”
01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones
01:58:19 Movement, Exercise & Older Adults
02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work
02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen
02:20:18 Fasting, Older Adults; Tool: Meal Timing
02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc
02:30:59 Medications & Muscle Health
02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle
02:40:48 Benefits of Skeletal Muscle & Aging
02:42:16 Tools: Nutrition & Resistance Training for Muscle Health
02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points
02:52:00 Mindset Tools: Neutrality; Health & Worth
03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-zachary-knight-the-science-of-hunger-medications-to-combat-obesity
Thank you to our sponsors
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Huberman Lab Social & Website
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Dr. Zachary Knight
UCSF academic profile: https://profiles.ucsf.edu/zachary.knight
HHMI profile: hhmi.org/scientists/zachary-knight
Publications: https://knightlab.ucsf.edu/publications
Lab website: https://knightlab.ucsf.edu
X: https://x.com/zaknight
Instagram: instagram.com/zknightsf
LinkedIn: linkedin.com/in/zachary-knight-29a37977
Timestamps
00:00:00 Dr. Zachary Knight
00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up
00:07:07 Hunger & Timescales
00:11:28 Body Fat, Leptin, Hunger
00:17:51 Leptin Resistance & Obesity
00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons
00:30:26 Sponsor: AG1
00:32:15 Body Weight & Obesity, Genes & POMC Neurons
00:39:54 Obesity, Genetics & Environmental Factors
00:46:05 Whole Foods, Ultra-Processed Foods & Palatability
00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning
00:58:55 Calories vs. Macronutrients, Protein & Salt
01:02:23 Sponsor: LMNT
01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure
01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy
01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea
01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects
01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133
01:34:49 Alpha-MSH & Pharmacology
01:40:41 Dopamine, Eating & Context
01:46:01 Dopamine & Learning, Water Content & Food
01:53:23 Salt, Water & Thirst
02:03:27 Hunger vs. Thirst
02:05:46 Dieting, Nutrition & Mindset
02:09:39 Tools: Improving Diet & Limiting Food Intake
02:14:15 Anti-Obesity Drug Development
02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
#HubermanLab #Health #Obesity
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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/disclaimer
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.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-jonathan-haidt-how-smartphones-social-media-impact-mental-health-the-realistic-solutions
Thank you to our sponsors
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Website: hubermanlab.com
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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/disclaimer
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Resources Mentioned
Huberman Lab Non-Sleep Deep Rest Protocols: youtube.com/playlist?list=PLPNW_gerXa4MFy52YhdZJYhOk11KdfG9G&si=3zMn57ybOQRpD6T_
Huberman Lab Guest Series with Dr. Matt Walker: youtube.com/playlist?list=PLPNW_gerXa4OoypUEgZI7uouI12WZrxeS&si=8wkIYFrRLjfNQYho
Huberman Lab Guest Series with Dr. Paul Conti: youtube.com/playlist?list=PLPNW_gerXa4PKMqne6CTj7tWvUvObWA3s&si=qpytj-9iaZaQUjgm
Huberman Lab Guest Series with Dr. Andy Galpin: youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr&si=mBbc4lrwCmaxrCgm
Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds: hubermanlab.com/episode/dr-becky-kennedy-protocols-for-excellent-parenting-improving-relationships-of-all-kinds
Perform with Dr. Andy Galpin: performpodcast.com
Timestamps
00:00 Introduction
00:31 Sponsors: AG1 & Eight Sleep
03:48 Nicotine Discussion
07:42 ADHD Management: Tools & Medications
12:43 Sleep Deprivation & Recovery
18:54 Understanding & Addressing Burnout
22:12 Daily Nutrition & Eating Habits
24:40 Understanding Food & Neural Pathways
26:21 The Benefits of Elimination Diets
27:21 Intermittent Fasting & Personal Diet Choices
28:23 Top Health & Fitness Recommendations
30:50 The Value of Non-Sleep Deep Rest (NSDR)
33:08 Testosterone Replacement Therapy Insights
38:02 Breathing Techniques for Stress & Focus
41:46 Morning Sunlight & Circadian Rhythms
43:18 Parenting Tips for a Healthy Start
49:03 Final Thoughts & Gratitude
#HubermanLab
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-mary-claire-haver-how-to-navigate-menopause-perimenopause-for-maximum-health-vitality
Thank you to our sponsors
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Huberman Lab Social & Website
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Threads: threads.net/@hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Mary Claire Haver
Clinical website: maryclairewellness.com
The ‘Pause Life: thepauselife.com
The New Menopause (book): amzn.to/4bJHsg5
The Galveston Diet: thepauselife.com/pages/the-galveston-diet
TikTok: tiktok.com/@drmaryclaire
Instagram: instagram.com/drmaryclaire
YouTube: youtube.com/@maryclairehavermd8473
Facebook: facebook.com/drmaryclaire
LinkedIn: linkedin.com/company/the-pause-life
Timestamps
00:00:00 Dr. Mary Claire Haver
00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp
00:06:26 Menopause, Age of Onset
00:09:50 Perimenopause, Hormones & “Zone of Chaos”
00:14:42 Perimenopause, Estrogen & Mental Health
00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health
00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy
00:29:42 Sponsor: AG1
00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs
00:38:18 Women’s Health: Misconceptions & Research
00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat
00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake
00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome
00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle
01:05:18 Sponsor: InsideTracker
01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition
01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”
01:24:00 Estrogen & Testosterone: Starting HRT & Ranges
01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms
01:37:57 OB/GYN Medical Education & Menopause
01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”
01:46:53 Collagen, Cellulite, Bone Density
01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT
01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors
02:01:55 Post-menopause & HRT, Sustained HRT Usage
02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol
02:09:09 Male Support; Rekindle Libido
02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat
02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
#HubermanLab #WomensHealth #Health
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
Disclaimer: hubermanlab.com/disclaimer
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/disclaimer
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.
Access the full show notes, including referenced articles, books, people mentioned, and additional resources: hubermanlab.com/episode/dr-diego-bohorquez-the-science-of-your-gut-sense-the-gut-brain-axis
Thank you to our sponsors
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Huberman Lab Social & Website
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Threads: threads.net/@hubermanlab
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TikTok: tiktok.com/@hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Diego Bohórquez
Academic profile: https://medicine.duke.edu/profile/diego-v-bohorquez
Lab website: gutbrains.com
The Gastronauts Podcast: thinkgastronauts.com/podcast
Publications: gutbrains.com/articles
X: https://x.com/gutbrains
YouTube: youtube.com/@thebohorquezlabatdukeunive9762
TED Talk: youtu.be/utFG8GEvmfg
Nature Neuroscience profile: nature.com/articles/s41593-023-01373-w
Timestamps
00:00:00 Dr. Diego Bohórquez
00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe
00:06:49 Gut-Brain Axis
00:11:35 Gut Sensing, Hormones
00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing
00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus
00:35:28 Sponsor: AG1
00:37:00 Neuropod Cells & Nutrient Sensing
00:43:55 Gastric Bypass Surgery, Cravings & Food Choice
00:51:14 Optogenetics; Sugar Preference & Neuropod Cells
01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome
01:03:03 Sponsor: InsideTracker
01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol
01:07:38 GLP-1, Ozempic, Neuropod Cells
01:11:46 Food Preference & Gut-Brain Axis, Protein
01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’
01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System
01:36:15 Plant Wisdom, Agriculture, Indigenous People
01:41:48 Evolution of Food Choices; Learning from Plants
01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm
01:56:58 Yerba Mate, Chocolate, Guayusa
02:00:22 Brain, Gut & Sensory Integration; Variability
02:06:01 Electrical Patterns in Gut & Brain, “Hangry”
02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition
02:22:00 Vagus Nerve & Learning, Humming
02:26:46 Digestive System & Memory; Body Sensing
02:32:51 Listening to the Body, Meditation
02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
#HubermanLab #GutHealth #Science
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
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ROKA: roka.com/huberman
AeroPress: aeropress.com/huberman
LMNT: drinklmnt.com/huberman
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
Timestamps
00:00:00 Dr. Gary Steinberg
00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple
00:06:16 Stroke, Hemorrhage & Blood Clot
00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol
00:16:19 Heart & Brain Health; Neurosurgery & Brain Function
00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques
00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes
00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs
00:38:24 Sponsor: AG1
00:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery
00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk
00:48:31 Exploratory MRI: Benefits & Risks
00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep
00:59:52 Sponsor: LMNT
01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables
01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion
01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery
01:17:36 Stem Cells, Immune System, Activity
01:21:27 Injury & Recovery, Restraint Therapy
01:23:46 Neuroprotection After Injury; Mild Hypothermia
01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy
01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry
01:47:40 Vagal Stimulation
01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network Newsletter
#HubermanLab #BrainHealth
Disclaimer: hubermanlab.com/disclaimer
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
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
#HubermanLab #TheBrainBodyContract
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Thank you to our sponsors
AG1: drinkag1.com/huberman
Mateína: drinkmateina.com/huberman
Joovv: joovv.com/huberman
BetterHelp: betterhelp.com/huberman
Waking Up: wakingup.com/huberman
Social & Website
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Threads: threads.net/@hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. James Hollis
Website: jameshollis.net
Books: jameshollis.net/hollisBooks.html
Jung Platform: bit.ly/3yjVhTJ
Videos: jameshollis.net/hollisVideos.html
Upcoming lectures: jameshollis.net/hollisLecture.htm
Resources Mentioned
Erikson’s Stages of Development: bit.ly/3UWEyid
William Shakespeare “The Seven Ages of Man”: bit.ly/4bAmD6w
Steve Jobs Commencement Speech (2005): youtu.be/UF8uR6Z6KLc
Jung on Death & Immortality (book): amzn.to/3USykzL
Live the Questions (Rainer Maria Rilke): bit.ly/4dAX9Yo
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/disclaimer
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.
Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-the-science-of-dreams-nightmares-lucid-dreaming
Thank you to our sponsors
AG1: drinkag1.com/huberman
BetterHelp: betterhelp.com/huberman
LMNT: drinklmnt.com/huberman
Helix Sleep: helixsleep.com/huberman
WHOOP: join.whoop.com/huberman
Momentous: livemomentous.com/huberman
Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Matt Walker
Website: sleepdiplomat.com
Podcast: sleepdiplomat.com/podcast
"Why We Sleep": amzn.to/4a9Tyyl
Academic profile: bit.ly/3UK2Ags
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: bit.ly/3U4iEYI
Timestamps
00:00:00 Dreaming
00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep
00:05:06 Dreams & REM Sleep
00:12:20 Evolution of REM Sleep, Humans
00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity
00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking
00:30:51 Sponsor: AG1
00:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution
00:41:27 Daily Experience vs. Dreaming, Emotions
00:45:08 Dream Interpretation & Freud, Dream Relevance
00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”
01:00:28 Sponsor: Whoop
01:01:36 Nightmares; Recurring Nightmares & Therapy
01:11:08 Targeted Memory Reactivation, Sounds & Nightmares
01:15:38 Odor, Paired Associations, Learning & Sleep
01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams
01:25:38 Lucid Dreaming, REM Sleep, Paralysis
01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?
01:44:07 Improve Lucid Dreaming
01:49:30 Tool: Negative Rumination & Falling Asleep
01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock
01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest
02:05:53 Tool: Older Adults & Early Waking; Sleep Medications
02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes
02:15:06 Remembering Dreams & Impacts Sleep Quality?
02:18:32 Tool: Sleep Supplements
02:26:48 Tool: Most Important Tip for Sleep
02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Sleep
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access the full show notes, including referenced articles and additional resources: hubermanlab.com/episode/dr-casey-means-transform-your-health-by-improving-metabolism-hormone-blood-sugar-regulation
Thank you to our sponsors
AG1: drinkag1.com/huberman
Maui Nui Venison: mauinuivenison.com/huberman
Eight Sleep: eightsleep.com/huberman
AeroPress: aeropress.com/huberman
InsideTracker: insidetracker.com/huberman
Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Casey Means
Website: caseymeans.com
Good Energy (book): amzn.to/4b1RoRH
Newsletter: caseymeans.com/newsletter
Instagram: instagram.com/drcaseyskitchen
X: twitter.com/CaseyMeansMD
Facebook: facebook.com/CaseyMeansMD
TikTok: tiktok.com/@caseymeansmd
YouTube: youtube.com/@CaseyMeansMD
Instagram: linkedin.com/in/casey-means-md
Timestamps
00:00:00 Dr. Casey Means
00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress
00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot
00:14:17 Trifecta of Bad Energy
00:24:02 Western Living, United States, Specialization & Medicine
00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise
00:33:33 Sponsor: AG1
00:35:03 Tools: Walking & Glucose; Frequent Movement
00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill
00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)
00:57:14 Sponsor: InsideTracker
00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function
01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing
01:16:46 Tool: Environmental Factors; Food, Life as a Process
01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients
01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion
01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support
01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine
02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat
02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity
02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes
02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality
02:33:10 Sleep; Continuous Monitoring & Biomarkers
02:37:39 Mindset & Safety, Stress & Cell Danger Response
02:44:04 Tool: Being in Nature, Sunlight, Fear
02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network Newsletter
#HubermanLab #Health #MetabolicHealth
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-improve-sleep-to-boost-mood-emotional-regulation
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
LMNT: drinklmnt.com/huberman
BetterHelp: betterhelp.com/huberman
InsideTracker: insidetracker.com/huberman
Momentous: livemomentous.com/huberman
Huberman Lab Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Matt Walker
Website: sleepdiplomat.com
Podcast: sleepdiplomat.com/podcast
"Why We Sleep": amzn.to/4a9Tyyl
Academic profile: bit.ly/3UK2Ags
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: bit.ly/3U4iEYI
Timestamps
00:00:00 Sleep & Mental Health
00:01:09 Sponsors: Eight Sleep, LMNT & BetterHelp
00:05:14 Emotions & Sleep, Amygdala
00:17:27 Emotional Memory & Sleep
00:25:48 “Overnight Therapy” & REM Sleep, Noradrenaline
00:29:13 Sponsor: AG1
00:30:27 Sleep to “Remember & Forget”, Trauma; REM Sleep
00:38:27 Hinge Analogy; Motivation, Impulsivity & Addiction
00:47:08 Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction
00:56:18 Sponsor: InsideTracker
00:57:23 Post-Traumatic Stress Disorder (PTSD) & REM Sleep
01:06:53 Noradrenaline & REM Sleep, PTSD & Prazosin
01:09:40 Addiction, Non-Sleep Deep Rest (NSDR); Liminal States
01:16:46 Anxiety & Sleep, Mood vs. Emotions
01:23:50 Deep Non-REM Sleep & Anxiety, Sleep Quality
01:28:51 Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol
01:34:56 Suicidality & Sleep, Pattern Recognition; Nightmares
01:46:21 Depression, Anxiety & Time Context
01:51:24 Depression, Too Much Sleep?; REM Changes & Antidepressants
01:57:37 Sleep Deprivation & Depression
02:01:34 Tool: Circadian Misalignment & Mental Health, Chronotype
02:04:05 Tools: Daytime Light & Nighttime Darkness; “Junk Light”
02:13:04 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Health #Sleep
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Social & Website
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LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Resources
Foundational Fitness Protocol: hubermanlab.com/newsletter/foundational-fitness-protocol
Timestamps
00:00:00 Introduction to AMA #17
00:00:14 Exciting Announcement
00:02:16 Diving Into the Foundational Fitness Protocol
00:09:37 Flexibility in Your Fitness Routine
00:17:12 Optimizing Workout Times & Prioritizing Health
00:23:31 Closing Thoughts & Huberman Lab Premium Benefits
In the full AMA episode, we 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
#HubermanLab #AMA
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Thank you to our sponsors
AG1: drinkag1.com/huberman
AeroPress: aeropress.com/huberman
Joovv: joovv.com/huberman
Waking Up: wakingup.com/huberman
Plunge: plunge.com/huberman
Momentous: livemomentous.com/huberman
Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
Twitter: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Apple Podcasts: apple.co/3thCToZ
Spotify: https://spoti.fi/3PYzuFs
Resources
Andrew Huberman demonstrates the McGill Big 3: youtu.be/f7HLP96HVNM
The McGill Big 3: youtu.be/LXYPETeHZlA
Glute medius exercise (Toe Stab Hip Raises): youtu.be/6pKKnVg1hzE?si=Zxb8XeC2P0UZyxyx&t=68
Toe spreaders: amzn.to/3JBDNV4
Squat University Core Exercises: youtu.be/2_e4I-brfqs
AthleanX medial glute exercises to relieve lower back pain: youtu.be/DWmGArQBtFI
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
Sean Wheeler, MD
Website: bodyguitar.com
Uprise: Back Pain Liberation (book): amzn.to/3JBR54b
LinkedIn: linkedin.com/in/drseanwheeler
X: twitter.com/DrSeanWheeler
Facebook: facebook.com/drseanwheeler
YouTube: youtube.com/@dr.seanwheeler7390
Stuart M. McGill, PhD
Academic profile: uwaterloo.ca/kinesiology-health-sciences/people-profiles/stuart-mcgill
Website: backfitpro.com
Books: amzn.to/49ZI5jQ
Instagram: instagram.com/backfitpro
X: twitter.com/drstuartmcgill
YouTube: youtube.com/channel/UCmATSWiGhq8tgEnmYYSLdXQ
Facebook: facebook.com/Backfitpro
Kelly Starrett, DPT
Website: thereadystate.com
Built to Move (book): amzn.to/3xWMNBO
Becoming a Supple Leopard (book): amzn.to/4aTO37k
Instagram: instagram.com/thereadystate
YouTube: youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA
Timestamps
00:00:00 Back Health
00:03:47 Sponsors: AeroPress, Joovv & Waking Up
00:07:57 Back Anatomy: Spine, Vertebrae, Spinal Cord
00:12:07 Spinal Cord & Nerves; Herniated Discs
00:19:50 Build Strong Pain-Free Back; Bulging Discs
00:24:26 Back Pain & Professional Evaluation; Tool: Spine Self-Assessment
00:34:58 Sponsor: AG1
00:36:29 Tool: McGill Big 3 Exercises, Curl-Up
00:44:40 Tool: McGill Big 3 Exercises, Side Plank
00:53:13 Tool: McGill Big 3 Exercises, Bird Dog; Back Pain
01:04:10 Sponsor: Plunge
01:05:37 Tool: Back Pain & Oreo Analogy, Bar Hang
01:10:34 Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups
01:21:28 Sciatica, Referred Pain, Herniated Disc
01:24:21 Tool: Improve Spine Stability, Strengthen Neck
01:29:23 Tools: Strengthen Feet, Toe Spreading
01:34:35 Tools: Belly Breathing; Stagger Stance
01:42:03 Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel
01:50:59 Tool: Psoas Stretching
01:57:00 Tool: Back Awareness; Strengthen & Pain-Proof Back
02:05:49 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Health #BackHealth
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Access show notes, including referenced articles and additional resources: hubermanlab.com/episode/guest-series-dr-matt-walker-using-sleep-to-improve-learning-creativity-memory
Thank you to our sponsors
AG1: drinkag1.com/huberman
Helix Sleep: helixsleep.com/huberman
Whoop: join.whoop.com/huberman
Waking Up: wakingup.com/huberman
InsideTracker: insidetracker.com/huberman
Momentous: livemomentous.com/huberman
Huberman Lab Social & Website
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
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Facebook: facebook.com/hubermanlab
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Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
Dr. Matt Walker
Website: sleepdiplomat.com
Podcast: sleepdiplomat.com/podcast
"Why We Sleep": amzn.to/4a9Tyyl
Academic profile: bit.ly/3UK2Ags
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: bit.ly/3U4iEYI
Timestamps
00:00:00 Sleep & Learning
00:00:59 Sponsors: Helix Sleep, Whoop & Waking Up
00:05:48 Learning, Memory & Sleep
00:09:32 Memory & Sleep, “All-Nighters”, Hippocampus
00:13:46 Naps & Learning Capacity
00:16:59 Early School Start Times, Performance & Accidents
00:26:38 Medical Residency & Sleep Deprivation
00:29:35 Sponsor: AG1
00:30:49 Tool: Sleep Before Learning; Cramming Effect
00:35:09 Tools: Caffeine; Timing Peak Learning; “Second Wind”
00:44:25 Memory Consolidation in Sleep
00:55:07 Sleepwalking & Talking; REM-Sleep Behavioral Disorder
01:00:16 REM Sleep Paralysis, Alcohol, Stress
01:07:41 Sponsor: InsideTracker
01:08:46 Skills, Motor Learning & Sleep
01:17:03 Tool: Timing Sleep & Learning, Skill Enhancement
01:20:00 Naps; Specificity & Memory Consolidation, Sleep Spindles
01:27:21 Sleep, Motor Learning & Athletes; Automaticity
01:34:10 Can Learning Improve Sleep?
01:39:13 Tool: Exercise to Improve Sleep; Performance, Injury & Motivation
01:44:38 Pillars of Health; Dieting & Sleep Deprivation
01:49:35 Performance & Poor Sleep, Belief Effects, “Orthosomnia”
01:57:03 “Overnight Alchemy”, Sleep & Novel Memory Linking
02:05:58 Sleep & Creativity
02:11:09 Tools: Waking & Technology; Naps; “Sleep on a Problem”
02:20:51 Creative Insight & Sleep
02:26:18 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
#HubermanLab #Science #Sleep
Disclaimer: hubermanlab.com/disclaimer
Disclaimer: hubermanlab.com/disclaimer
Disclaimer: hubermanlab.com/disclaimer
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
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
Mateina: drinkmateina.com/huberman
LMNT: drinklmnt.com/huberman
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
Dr. Bonnie Halpern-Felsher
Stanford academic profile: stanford.io/3xMlA4E
Halpern-Felsher REACH Lab: https://stan.md/4aJvYsC
Publications: stanford.io/3JtytmN
Donate to the REACH Lab: bit.ly/49MQsiR
Tobacco Prevention Toolkit Resources: https://stan.md/3Q9l1Is
Cannabis Awareness & Prevention Toolkit: https://stan.md/3JrsD5x
Vaping Information, Solutions and Interventions Toolkit: https://stan.md/3Q7K66r
X: twitter.com/StanfordTPT
Instagram: instagram.com/stanfordreachlab
LinkedIn: bit.ly/3w74JsP
Facebook: facebook.com/StanfordREACHLab
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/disclaimer
Disclaimer: hubermanlab.com/disclaimer
Thank you to our sponsors
AG1: drinkag1.com/huberman
Eight Sleep: eightsleep.com/huberman
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
Title Card Photo Credit: Mike Blabac - blabacphoto.com
Disclaimer: hubermanlab.com/disclaimer
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.
Thank you to our sponsors
AG1: drinkag1.com/huberman
BetterHelp: betterhelp.com/huberman
LMNT: drinklmnt.com/huberman
Waking Up: wakingup.com/huberman
Eight Sleep: eightsleep.com/huberman
Momentous: livemomentous.com/huberman
Dr. Matthew Walker
Website: sleepdiplomat.com
Podcast: sleepdiplomat.com/podcast
"Why We Sleep": amzn.to/4a9Tyyl
Academic profile: bit.ly/3UK2Ags
X: twitter.com/sleepdiplomat
Instagram: instagram.com/drmattwalker
LinkedIn: linkedin.com/in/sleepdiplomat
MasterClass: bit.ly/3U4iEYI
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
#HubermanLab #Science #Sleep
Disclaimer: hubermanlab.com/disclaimer