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  • My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure!Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanLevels: https://levels.link/hubermanEight Sleep: https://www.eightsleep.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Dr. Lex Fridman(00:04:30) LMNT, Levels, Eight Sleep(00:08:28) Podcasting(00:12:11) Ukraine, Russia, War & Geopolitics(00:23:17) Conflict & Generalized Hate(00:26:23) Typical Day in Ukraine; American Military & Information Wars(00:37:28) AG1 (Athletic Greens)(00:38:42) Deliberate Cold Exposure & Sauna; Fertility(00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky(00:53:33) Firearms; Violence & Sensitization(00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic(01:05:51) Publications & Peer Review, Research, Social Media(01:13:05) InsideTracker(01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity(01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes(01:35:11) Biotechnology & Biopharma; Money & Status(01:45:08) Robotics, AI & Social Media; Start-ups(01:53:50) Motivation & Competition; Relationships(02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships(02:12:11) Chess, Poker & Cheating(02:22:25) Ideas of Lately(02:24:44) Why Lex Wears a Suit & Tie(02:27:50) Is There an AI Equivalent of Psychedelics? (02:29:06) Hardest Jiu-Jitsu Belt to Achieve(02:32:07) Advice to Young People(02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social MediaDisclaimerTitle Card Photo Credit: Mike Blabac

  • My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    ROKA: https://www.roka.com/huberman
    InsideTracker: https://www.insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders
    (00:03:25) Thesis, Eight Sleep, ROKA
    (00:07:18) Nutrition & Mental Health
    (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis
    (00:27:52) Schizophrenia, Depression & Ketogenic Diet
    (00:34:32) AG1 (Athletic Greens)
    (00:35:38) Psychiatric Mediations, Diet Adherence
    (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits
    (00:46:51) Ketogenic Diet & Epilepsy Treatment
    (00:56:10) Ketogenic Diet & Mitochondria Health
    (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders
    (01:05:44) Mitochondrial Function & Mental Health
    (01:15:12) InsideTracker
    (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet
    (01:25:09) Neurons, Mitochondria & Blood Glucose
    (01:31:54) Obesity, Ketogenic Diet & Mitochondria
    (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana 
    (01:46:34) Alcohol & Ketogenic Diet
    (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones
    (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet
    (02:06:27) Neuronal Damage, Ketones & Glucose 
    (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet
    (02:23:45) Ketogenic Diet & Weight Loss
    (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep
    (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility
    (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications 
    (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media
    Disclaimer
    Title Card Photo Credit: Mike Blabac

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  • I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness.Thank you to our sponsorsAthletic Greens: https://athleticgreens.com/hubermanThesis: https://takethesis.com/hubermanInsideTracker: https://insidetracker.com/hubermanHelix Sleep: https://helixsleep.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Happiness(00:06:27) Tool: Light Exposure Timing & Brightness Timing(00:14:14) Thesis, InsideTracker, Helix Sleep(00:17:51) Imprecise Language for Happiness(00:20:26) Happiness: Neuromodulators & Neurotransmitters (00:26:32) Harvard Happiness Project (00:29:22) Income & Happiness; Social Interactions & Peer Group (00:37:20) Work, Sense of Meaning & Happiness(00:40:13) Toolkit for General Wellbeing(00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier?(00:47:33) AG1 (Athletic Greens)(00:50:20) Birthdays & Evaluated Happiness(00:52:45) Smoking, Alcohol & Happiness(00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident(01:05:05) Synthesizing Happiness(01:09:18) Natural Happiness & Synthetic Happiness; Music(01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude(01:24:50) Tool: Pro-Social Spending/Effort, Happiness(01:31:55) Tool: Focus, Wandering Mind & Meditation (01:39:40) Tool: Quality Social Connection(01:41:28) Brief Social Connection, Facial Recognition & Predictability(01:46:33) Deep Social Connection, Presence & Eye Contact(01:54:00) Physical Contact & Social Connection, Allogrooming, Pets(02:03:00) Freedom & Choice; Synthetic Happiness(02:11:57) Happiness Toolkit(02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social MediaDisclaimerTitle Card Photo Credit: Mike Blabac

  • Recently I had the pleasure of hosting a live event in Los Angeles, CA. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Los Angeles, CA.
    Thank you to our sponsors
    Eight Sleep: https://eightsleep.com/huberman
    Momentous: https://www.livemomentous.com/huberman
    Timestamps
    (00:00:00) Introduction
    (00:00:52) Sponsors: Eight Sleep & Momentous
    (00:02:23) What Occurs in the Mind/Body When You Have ADHD? Are There Ways to Address It Without Medication?
    (00:11:55) As a Teenager, What Are 5 Things You Would Recommend to Physically Feel My Best?
    (00:14:42) Should We Wait to Feel the Rise of Adrenaline and the Fall of It Before Bailing From Cold Water?
    (00:24:03) What Is the Competing Mechanism Behind Bilateral Eye Movement (EMDR & Walking) That Helps Resolve Psychological Trauma?
    (00:28:07) What New Research or Interventions Are You Most Excited About in the Health & Wellness Realm?
    (00:37:30) What Lessons From Skateboarding Have You Learned That Can Be Applied to Neuroscience?
    (00:39:03) Favorite Feynman Story
    (00:42:10) Do You Suppose This Physiological Stress Regulator Transcends Species?
    (00:47:20) Is There Any Science Behind Staying Motivated or Developing Discipline?
    (00:50:48) What Would Be Your Biggest Piece of Advice for Achieving One's Dreams?
    (00:57:09) What's Your Opinion on Psilocybin?
    (01:01:07) Why Does My Desire to Eat Disappear After I Use the Sauna?
    (01:02:26) Conclusion
    Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
    Title Card Photo Credit: Mike Blabac

  • My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://www.drinklmnt.com/hubermanROKA: https://www.roka.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Dr. Layne Norton, Nutrition & Fitness(00:02:53) LMNT, ROKA, InsideTracker, Momentous(00:06:50) Calories & Cellular Energy Production(00:12:35) Energy Balance, Food Labels, Fiber(00:15:19) Resting Metabolic Rate, Thermic Effect of Food(00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT)(00:25:49) Losing Weight, Tracking Calories, Daily Weighing(00:29:24) Post-Exercise Metabolic Rate, Appetite(00:35:04) AG1 (Athletic Greens)(00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs(00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity(00:56:32) Weight Loss & Maintenance, Diet Adherence(01:03:33) Restrictive Diets & Transition Periods(01:08:03) Gut Health & Appetite(01:16:23) Tool: Supporting Gut Health, Fiber & Longevity(01:23:59) LDL, HDL & Cardiovascular Disease(01:30:31) Leucine, mTOR & Protein Synthesis(01:37:31) Tool: Daily Protein Intake & Muscle Mass(01:44:24) Protein & Fasting, Lean Body Mass(01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea(02:04:28) Processed Foods(02:11:54) Obesity Epidemic, Calorie Intake & Energy Output(02:17:33) Obesity, Sugar & Fiber, Restriction & Craving(02:25:57) Artificial Sweeteners & Blood Sugar(02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar(02:50:19) Rapid Weight Loss, Satiety & Beliefs(02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity(03:08:15) Females, Diet, Exercise & Menstrual Cycles(03:14:05) Raw vs. Cooked Foods(03:16:32) Berberine & Glucose Scavenging(03:19:12) Fiber & Gastric Emptying Time(03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea(03:30:33) Hard Training; Challenge & Mental Resilience(03:36:12) Carbon App(03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaDisclaimer: https://hubermanlab.com/disclaimerTitle Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

  • Welcome to a sneak peek of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
    The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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.
    Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
    Timestamps
    (00:00:00) Introduction
    (00:01:09) How do you use ultradian cycles in your daily work? [Jackson Lipfert]
    (00:22:38) Huberman Lab Premium
    In the full 2 hour+ AMA episode, we discuss:

    Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain?

    Zone 2 training

    What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up?

    Morning routine for people who work from 8 am to 5 pm

    Best productivity method: to-do list or time-blocking everything on a calendar?

    Seed oils and metabolic disease

    Do recommendations and protocols you give change with age (beyond 60)?

    What advice would you give to your younger self?

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    LinkedIn: https://www.linkedin.com/in/andrew-huberman
    Website: https://hubermanlab.com
    Newsletter: https://hubermanlab.com/neural-network
    Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.
    Title Card Photo Credit: Mike Blabac

  • In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://www.insidetracker.com/hubermanThesis: https://takethesis.com/hubermanROKA: https://www.roka.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Meditation(00:04:13) InsideTracker, Thesis, ROKA, Momentous Supplements(00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI(00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness(00:26:07) Neuroscience of Meditation; Perceptual Spotlights(00:32:27) AG1 (Athletic Greens)(00:33:41) Interoception vs. Exteroception(00:42:20) Default Mode Network, Continuum of Interoception & Exteroception(00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge(01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing(01:07:35) Tool: Brief Meditations, Waking Up App(01:10:30) “Third Eye Center” & Wandering Thoughts(01:20:46) Meditation: Practice Types, Focal Points & Consistency(01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception(01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork(01:39:22) Interoception vs. Dissociation, Trauma(01:47:43) Model of Interoception & Dissociation Continuum(01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge(02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR)(02:11:33) Choosing a Meditative Practice; Hypnosis(02:14:53) Tool: Space-Time Bridging (STB)(02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

  • My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication. Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://www.levelshealth.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Dr. Eddie Chang, Speech & Language(00:03:00) Levels, Eight Sleep, InsideTracker, Momentous Supplements(00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds(00:13:10) White Noise Machines, Infant Sleep & Sensitization(00:17:26) Mapping Speech & Language in the Brain(00:24:26) Emotion; Anxiety & Epilepsy(00:30:19) Epilepsy, Medications & Neurosurgery(00:33:01) Ketogenic Diet & Epilepsy(00:34:56) AG1 (Athletic Greens)(00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types(00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings(00:53:23) Lateralization of Speech/Language & Handedness, Strokes(00:59:05) Bilingualism, Shared Language Circuits(01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain(01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations(01:17:37) Mapping Language in the Brain(01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages(01:25:07) Motor Patterns of Speech & Language(01:28:33) Reading & Writing; Dyslexia & Treatments(01:34:47) Evolution of Language(01:37:54) Stroke & Foreign Accent Syndrome(01:40:31) Auditory Memory, Long-Term Motor Memory(01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI)(02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation(02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars(02:17:35) Stutter, Anxiety & Treatment(02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands(02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

  • I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    ROKA: https://www.roka.com/huberman
    Helix Sleep: https://www.helixsleep.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Huberman Lab Premium
    https://hubermanlab.com/premium
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Foundational Protocol for Fitness
    (00:03:35) Huberman Lab Premium
    (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism
    (00:14:42) InsideTracker, ROKA, Helix Sleep, Momentous Supplements
    (00:18:53) Core Principles of Fitness & Modifiable Variables
    (00:23:37) Day 1: Long Endurance Workout
    (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy
    (00:38:09) Athletic Greens (AG1)
    (00:39:22) Key Principles of Resistance Training
    (00:51:10) Day 3: Heat & Cold Exposure, Recovery
    (01:00:35) Day 4: Torso & Neck Resistance Training
    (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives
    (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate
    (01:24:10) Day 7: Arms, Neck & Calves Resistance Training
    (01:28:45) Flexibility of Foundational Protocol, Workout Spacing
    (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs 
    (01:37:10) Safety & Endurance/Cardiovascular Workouts
    (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR
    (01:41:20) Should You Train Fasted or Fed?
    (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training
    (01:49:10) Tool: Hanging from a Bar & Fitness Metric 
    (01:50:16) Should You Train Sick?, Ramping Training
    (01:53:33) Tool: Deliberate Slow Breathing & Recovery
    (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, my guest is Nolan Williams, M.D., a triple board-certified psychiatrist, neurologist and professor of psychiatry and behavioral sciences at Stanford School of Medicine. He is also the Director of the Stanford Brain Stimulation Lab. We discuss clinical applications for brain stimulation, behavioral protocols and novel drug treatments to halt and reverse mental health disorders, including depression and post-traumatic stress disorder (PTSD). We first discuss the neural circuits for self-identity and mood and stress control. We discuss Dr. Williams’ work using transcranial magnetic stimulation (TMS) to depression, trauma, PTSD, and other mood disorders. We then dive deep into the history, biology, modern use, and safety margins of the various psychedelics, including MDMA, LSD, ketamine, ibogaine, ayahuasca, and psilocybin, as well as cannabis and the use of SSRIs in both adults and children. Finally, we discuss behavioral treatments for mental health disorders, including sleep and sleep deprivation, light exposure, exercise, and training to control the brain-heart-rate pathways. Regardless of age, all those interested in mental health should benefit from the incredible breadth and depth of Dr. Williams’ knowledge and the clarity with which he conveys that information.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanROKA: https://www.roka.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanHuberman Lab Premiumhttps://hubermanlab.com/premiumFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Dr. Nolan Williams, Brain Stimulation & Depression Treatment(00:03:31) Huberman Lab Premium(00:04:42) InsideTracker, Eight Sleep, ROKA(00:08:37) Momentous Supplements(00:09:16) Depression, Risk Factors, Emergency Psychiatric Treatments(00:15:11) The Brain-Heart Connection, Vagus Nerve, Prefrontal Cortex(00:17:51) Right vs. Left Brain Hemispheres & Mood Balance, Connectome(00:22:34) Heart Rate & Depression, Behavioral Interventions, Transcranial Magnetic Stimulation (TMS)(00:33:02) Prefrontal Cortex & Cognitive Control, TMS(00:37:46) AG1 (Athletic Greens)(00:39:00) Belief/Identity “Rules”, Re-scripting, TMS & Talk Therapy(00:45:49) Dorsolateral Prefrontal Cortex, TMS & Depression Treatment(00:48:36) Cingulate Cortex & Emotion, Dissociation & Catatonia(00:54:27) Ketamine, the Opioid System & Depression; Psychedelic Experience or Biology?(01:03:42) SSRIs, Serotonin & Depression; Childhood, Chemical Imbalance or Circuit?(01:13:58) Memories & “Rule” Creation; Psilocybin & “Rule” Resolution(01:21:00) MDMA & Post-Traumatic Stress Disorder (PTSD) Treatment, Psilocybin & Depression Treatment(01:24:12) Is MDMA Neurotoxic?, Drug Purity, Dopamine Surges, Post-MDMA Prolactin(01:30:38) Psilocybin, Brain Connectivity & Depression Treatment(01:34:53) Exposure Response Prevention: “Letting Go” & Depression Treatment(01:41:23) Normal Spectrums for Mental Health Disorders(01:45:35) Ibogaine & “Life Review”; PTSD, Depression & Clinical Trials(01:57:16) Clinical Use of Psychedelics(02:01:59) Ayahuasca, Brazilian Prisoner Study(02:06:55) Cannabis: THC, CBD & Psychosis, Clinical Uses(02:14:52) Personal Relative Drug Risk & Alcohol(02:20:42) Circadian Reset for Depression, Sleep Deprivation, Light(02:28:43) Stanford Neuromodulation Therapy (SNT) Study(02:34:25) Space Learning Theory & TMS Stimulation(02:45:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Neural Network Newsletter, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

  • In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
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    Supplements from Momentous
    https://www.livemomentous.com/huberman
    Huberman Lab Premium
    https://hubermanlab.com/premium
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Cannabis (Marijuana)
    (00:04:46) New: Huberman Lab Premium
    (00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety
    (00:10:08) Levels, Thesis, InsideTracker
    (00:14:01) Momentous Supplements
    (00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD
    (00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects
    (00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains
    (00:30:41) AG1 (Athletic Greens)
    (00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1)
    (00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence
    (00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function
    (00:53:07) Biological Effects of Cannabis
    (00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia
    (01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage
    (01:09:41) Brain Areas Affected by THC & CBD, Side Effects
    (01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine
    (01:26:41) Does Cannabis Increase Creativity?
    (01:35:08) Chronic Cannabis Use & Changes in Speech Patterns
    (01:46:46) Cannabis & Libido, Dopamine & Prolactin
    (01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility
    (02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences
    (02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development
    (02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance
    (02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis
    (02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders
    (02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis
    (02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
     Title Card Photo Credit: Mike Blabac
    Disclaimer

  • My guest is Casey Halpern, M.D., Chief of Stereotactic and Functional Neurosurgery and Professor of Neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. Dr. Halpern’s research and clinical practice focus on using deep brain stimulation to treat compulsive and movement disorders (e.g., binge eating disorders, bulimia, obsessive-compulsive disorder (OCD) and Parkinson’s disease essential tremor, dystonia). We discuss using deep brain stimulation to help patients who suffer from movement and compulsive disorders and applying this treatment to patients afflicted with binge eating. We also explore applications of this technology to other conditions such as OCD, anorexia and tremor, and the future therapeutic directions of the use of non-invasive brain stimulation approaches, including transcranial magnetic stimulation and ultrasound, for the treatment of other psychiatric illnesses and conditions. This episode will interest those curious about the biology of eating, anorexia, bulimia, compulsive thoughts and behaviors, and movement.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    ROKA: https://www.roka.com/huberman
    Eight Sleep: https://www.eightsleep.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Casey Halpern & Disordered Eating & Brain Stimulation
    (00:03:18) ROKA, Eight Sleep, InsideTracker
    (00:07:19) Momentous Supplements
    (00:08:28) Neurosurgeon’s View of the Brain, Neurosurgery Specialization
    (00:13:05) Deep Brain Stimulation & Other Unexpected Positive Effects
    (00:17:20) Obsessive Compulsive Disorder (OCD), Prescriptions & Cognitive Therapies
    (00:25:40) Brain Areas in OCD, Risk, Rewards & Addiction
    (00:31:11) AG1 (Athletic Greens)
    (00:32:27) Facial and Vocal Ticks, Stimulants, Stress & Superstition
    (00:39:28) Nucleus Accumbens, Reward Circuits, Eating Disorders & Obesity
    (00:47:18) Stimulation of Nucleus Accumbens, Continuous vs. Episodic Stimulation
    (00:49:49) Binge Eating Disorder & Loss of Control Eating
    (00:53:02) Developing Binge Eating Disorder: Predisposition, Environment, Stress
    (01:02:07) Electrodes in Nucleus Accumbens, Identifying “Craving Cells”
    (01:11:41) Effects of Stimulation, Interrupting Craving, Intermediate Stimulation
    (01:16:46) Anorexia, Obesity & Compulsions, Potential Treatments for Anorexia
    (01:23:14) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation
    (01:32:27) MRI-Guided Focused Ultrasound: Tremor, Essential Tremor & Parkinson’s
    (01:36:40) Future of Non-Invasive Brain Stimulation, Epilepsy & Depression
    (01:41:51) Pre-Behavioral States in Compulsion & Awareness, Mood Provocation
    (01:48:02) Machine Learning/Artificial Intelligence & Compulsion Predictions
    (01:53:05) Neurosurgeon Hands, Resistance Training & Deadlifts
    (01:59:00) “Neurosurgeon Calm,” Quality Time & Prioritization, Neurosurgeon Training
    (02:09:53) Daily Habits: Sleep, Exercise, Mediation
    (02:11:59) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn
     Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, I explain how nicotine impacts the brain and body, including its potent ability to enhance attention, focus, and alertness, increase blood pressure and metabolism and reduce appetite. I discuss nicotine’s ability to increase the action of neurochemicals, including dopamine, norepinephrine, and acetylcholine and activate sympathetic (alertness-promoting) neural circuits. I also discuss common nicotine delivery methods, such as cigarettes, vaping, dip, and snuff, and how they each create their own unique experience and how they, but not nicotine itself, cause cancer and other adverse health effects. I also explain science-based tools to permanently quit smoking cigarettes or vaping, including peer-reviewed clinical hypnosis tools, antidepressants, and alternative nicotine replacement (patches, lozenges, gums etc.). As nicotine is one of the most widely used substances with billions of users — most of whom report wanting to quit — this episode ought to be of interest to former/current nicotine users, those who want to quit smoking or vaping and/or those interested in learning the biology behind how nicotine impacts the brain and body.
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    Thesis: https://takethesis.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    ROKA: https://www.roka.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Nicotine
    (00:02:47) Momentous Supplements
    (00:03:41) Tool: Brief Daily Meditation & Focus
    (00:05:59) The Arrow Model of Focus, Alpha GPC & Garlic Supplements
    (00:10:43) Thesis, InsideTracker, ROKA
    (00:14:35) Nicotine Effects vs. Methods of Delivery, Acetylcholine
    (00:19:55) Where is Nicotine Found? Nicotinic Acetylcholine Receptors
    (00:25:12) Nicotine & Effects on the Brain: Appetite, Dopamine & GABA
    (00:30:58) AG1 (Athletic Greens)
    (00:32:11) Nicotine, Acetylcholine & Attentional “Spotlighting”
    (00:37:29) Nicotine, Norepinephrine & Alertness/Energy
    (00:41:10) Nicotine & Effects on Appetite & Metabolism
    (00:46:47) Nicotine & Effects on Body: Sympathetic Tone
    (00:51:29) Nicotine & Cognitive Work vs. Physical Performance
    (00:55:08) Nicotine Delivery Methods & Side Effects, Young People & Dependency
    (00:58:35) Smoking, Vaping, Dipping & Snuffing: Carcinogens & Endothelial Cells
    (01:02:34) Smoking, Vaping, Dipping & Snuffing: Negative Impacts on Lifespan & Health
    (01:09:23) How to Quit Smoking, Nicotine Cravings & Withdrawal
    (01:13:56) Vaping & Nicotine, Rates of Effect Onset, Dopamine, Addiction & Depression
    (01:25:06) Tool: Quitting Smoking & Clinical Hypnosis, Reveri
    (01:30:16) Bupropion (Wellbutrin) & Quitting Smoking
    (01:36:24) Tool: A Nicotine Replacement Schedule to Quit Smoking, Nicotine Patch/Gum
    (01:41:52) Tool: Biological Homeostasis & Nicotine Withdrawal, The “First Week” Strategy
    (01:51:39) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • My guest is David Anderson, PhD, a world expert in the science of sexual behavior, violent aggression, fear and other motivated states. Dr. Anderson is a Professor of Biology at the California Institute of Technology (Caltech), a member of the National Academy of Sciences and an investigator with the Howard Hughes Medical Institute (HHMI). We discuss how states of mind (and body) arise and persist and how they probably better explain human behavior than emotions per se. We also discuss the many kinds of arousal that create varying levels of pressure for certain behaviors to emerge. We discuss different types of violent aggression and how they are impacted by biological sex, gender, context, prior experience, and hormones, and the neural interconnectedness of fear, aggression and sexual behavior. We also discuss peptides and their role in social isolation-induced anxiety and aggression. Dr. Anderson also describes novel, potentially powerful therapeutics for mental health. This episode should interest anyone wanting to learn more about mental health, human emotions, sexual and/or violent behavior. Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLevels: https://levels.link/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Dr. David Anderson, Emotions & Aggression (00:03:33) Momentous Supplements (00:04:27) Levels, Helix Sleep, LMNT (00:08:10) Emotions vs. States(00:10:36) Dimensions of States: Persistence, Intensity & Generalization(00:14:38) Arousal & Valence (00:18:11) Aggression, Optogenetics & Stimulating Aggression in Mice, VMH(00:24:42) Aggression Types: Offensive, Defensive & Predatory (00:29:20) Evolution & Development of Defensive vs. Offensive Behaviors, Fear(00:35:38) Hydraulic Pressures for States & Homeostasis(00:38:33) AG1 (Athletic Greens)(00:39:46) Hydraulic Pressure & Aggression(00:44:50) Balancing Fear & Aggression(00:48:31) Aggression & Hormones: Estrogen, Progesterone & Testosterone(00:52:33) Female Aggression, Motherhood(00:59:48) Mating & Aggressive Behaviors (01:05:10) Neurobiology of Sexual Fetishes (01:10:06) Temperature, Mating Behavior & Aggression(01:15:25) Mounting: Sexual Behavior or Dominance?(01:20:59) Females & Male-Type Mounting Behavior(01:24:40) PAG (Periaqueductal Gray) Brain Region: Pain Modulation & Fear (01:30:38) Tachykinins & Social Isolation: Anxiety, Fear & Aggression (01:43:49) Brain, Body & Emotions; Somatic Marker Hypothesis & Vagus Nerve (01:52:52) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network Newsletter, Huberman Lab ClipsTitle Card Photo Credit: Mike BlabacDisclaimer

  • In this episode, I provide a list of behavioral, nutritional, and supplement-based tools you can use to improve your ability to get into a focused state to do mental or physical work. I explain science-supported strategies for transitioning into focus, maintaining focus during the work bout, and exiting the focus session, which is also critical, including decompression/defocusing tools. I explain when and how to use: binaural beats, caffeine, deliberate cold exposure, the pros and cons of working in fasted vs. fed states, and supplements and foods that enhance dopamine, epinephrine (i.e., adrenaline) and acetylcholine to promote optimal focus. Also, I explain how short behavioral practices, such as meditation and visual gaze training, will benefit your ability to focus over the long term. As deep focus is crucial to significantly improve cognitive or physical performance in any realm, this episode should be useful to anyone. By the end, you’ll have an essential toolkit of science-supported, low- to zero-cost focus and concentration strategies to select from that can be tailored to your physical and mental performance needs.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanThesis: https://takethesis.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanVirtusan: https://virtusan.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Focus Toolkit (00:04:25) Momentous Supplements (00:05:38) Thesis, LMNT, Eight Sleep (00:09:37) The “Arrow Model” of Focus: Epinephrine, Acetylcholine & Dopamine(00:15:15) Modulation vs. Mediation, Importance of Sleep(00:18:11) Tool: Binaural Beats to Improve Concentration (00:20:54) Tool: White, Brown & Pink Noise, Transition to Focused State(00:22:55) Warm-Up for Cognitive Work, Refocusing Attention & Neuroplasticity (00:26:14) Tool: Ultradian Cycles: Warm-Up, Maintaining Focus & Deliberate Defocusing (00:31:22) How Many Daily Ultradian Cycles Can One Perform? (00:34:14) AG1 (Athletic Greens)(00:35:35) Virtusan: Mental & Physical Health Journeys (00:36:52) Tool: Fasted vs. Fed States & Focus, Prevent an Afternoon Crash, Ketosis(00:45:52) Tool: Foods to Improve Focus & Regulating Food Volume(00:47:53) Tool: Caffeine & Focused Work, Dopamine Efficacy, Alertness(00:52:55) Tool: Stress & Improved Concentration (00:55:46) Tool: Deliberate Cold Exposure & Focus, Dopamine & Epinephrine (01:00:39) Layer Focusing Tools & Design Your Own Protocols (01:01:19) Tool: Short Meditation & Improved Ability to Refocus (01:07:40) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Defocus Periods(01:12:13) Tool: Hypnosis & Focus/Deep Relaxation States(01:16:07) Optimal Time of Day to Use Specific Tools(01:16:46) Tool: Overt Visual Focus & Deliberate Gaze (01:20:42) Covert Visual Focus; Deliberate Gaze Warm-Up & Focused Work (01:24:43) Tool: Omega-3 Essential Fatty Acids (01:27:28) Tool: Creatine Monohydrate (01:29:10) Tool: Alpha-GPC & Acetylcholine, Increased Risk of Stroke? & Garlic (01:33:52) Tool: L-Tyrosine Supplements & Food(01:34:47) Combining & Choosing Focus Tools, Variability (01:36:50) ADHD Prescriptions, Training Neural Circuits, Maintenance & Reduced Dosage(01:39:19) Tool: Optimal Order Approaching Focus Tools, Prescriptions & Dependency (01:42:56) Tool: Phenylethylamine & Dopamine(01:44:50) Tool: Other Supplements to Enhance Dopamine, Epinephrine & Acetylcholine (01:46:46) Behavioral, Nutrition & Supplement Tools for Focus(01:49:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

  • Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Portland, OR.
    Attend The Brain Body Contract Live Events
    Los Angeles, CA: October 16, 2022
    New York, NY: November 9, 2022
    https://hubermanlab.com/tour
    Thank you to our sponsors
    Momentous: https://www.livemomentous.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Timestamps
    (00:00:00) The Brain Body Contract Q&A
    (00:01:08) Momentous Supplements, InsideTracker
    (00:01:36) Upcoming Live Events: Los Angeles & New York
    (00:02:16) What Are the Current Best Practices for Post-TBIs? Thoughts on Hyperbaric Oxygen Therapy?
    (00:08:03) Are There Effective Ways to Decrease Dopamine When You Get Too Much of It?
    (00:13:50) How and When to Improve Brain Plasticity if You Have 10 Minutes a Day?
    (00:17:51) How to Use Supplements to Optimize Health When Career Prevents Consistent Routines?
    (00:21:09) How Is Social Media Changing Our Brains?
    (00:25:10) What New Piece of Neurological Research Most Excites You?
    (00:28:35) Do You Believe in the Wim How Method? Does It Work? What's Happening in the Brain?
    (00:37:08) Can Red Light Therapy Help Treat Exercise Intolerance and Fatigue in Mitochondrial Disease?
    (00:40:39) Is It Possible to Over Do Ice Baths?
    (00:46:10) What Are Your Favorite Brain Hacks for Doing Hard Things?
    (00:48:25) What Do You Fear? How Do You Manage Fear?
    (00:50:05) Conclusion
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • My guest this episode is Dr. Erich Jarvis, PhD—Professor and the Head of the Laboratory of Neurogenetics of Language at Rockefeller University and Investigator with the Howard Hughes Medical Institute (HHMI). Dr. Jarvis’ research spans the molecular and genetic mechanisms of vocal communication, comparative genomics of speech and language across species and the relationship between speech, language and movement. We discuss the unique ability of humans (and certain animal species) to learn and communicate using complex language, including verbal speech production and the ability to interpret both written and spoken language. We also discuss the connections between language, singing and dance and why song may have evolved before language. Dr. Jarvis also explains some of the underlying biological and genetic components of stutter/speech disorders, non-verbal communication, why it's easiest to learn a language as a child and how individuals can learn multiple languages at any age. This episode ought to be of interest to everyone interested in the origins of human speech, language, music and culture and how newer technology, such as social media and texting, change our brains. 
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    ROKA: https://roka.com/huberman
    LMNT: https://drinklmnt.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Dr. Erich Jarvis & Vocal Communication
    (00:03:43) Momentous Supplements 
    (00:04:36) InsideTracker, ROKA, LMNT 
    (00:08:01) Speech vs. Language, Is There a Difference?  
    (00:10:55) Animal Communication, Hand Gestures & Language 
    (00:15:25) Vocalization & Innate Language, Evolution of Modern Language    
    (00:21:10) Humans & Songbirds, Critical Periods, Genetics, Speech Disorders 
    (00:27:11) Innate Predisposition to Learn Language, Cultural Hybridization
    (00:31:34) Genes for Speech & Language
    (00:35:49) Learning New or Multiple Languages, Critical Periods, Phonemes 
    (00:41:39) AG1 (Athletic Greens) 
    (00:42:52) Semantic vs. Effective Communication, Emotion, Singing
    (00:47:32) Singing, Link Between Dancing & Vocal Learning 
    (00:52:55) Motor Theory of Vocal Learning, Dance 
    (00:55:03) Music & Dance, Emotional Bonding, Genetic Predispositions
    (01:04:11) Facial Expressions & Language, Innate Expressions
    (01:09:35) Reading & Writing 
    (01:15:13) Writing by Hand vs. Typing, Thoughts & Writing
    (01:20:58) Stutter, Neurogenetics, Overcome Stutter, Conversations
    (01:26:58) Modern Language Evolution: Texting, Social Media & the Future
    (01:36:26) Movement: The Link to Cognitive Growth 
    (01:40:21) Comparative Genomics, Earth Biogenome Project, Genome Ark, Conservation
    (01:48:24) Evolution of Skin & Fur Color
    (01:51:22) Dr. Erich Jarvis, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Momentous Supplements, AG1 (Athletic Greens), Instagram, Twitter Neural Network Newsletter, Huberman Lab Clips
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals. Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanInsideTracker: https://insidetracker.com/hubermanThesis: https://takethesis.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanFor the full show notes, visit hubermanlab.comTimestamps(00:00:00) Effects of Alcohol Consumption(00:02:25) Momentous Supplements (00:03:19) Low to Moderate Alcohol Consumption & Neurodegeneration (00:06:52) AG1 (Athletic Greens), InsideTracker, Thesis(00:10:46) Historical Context & Uses of Alcohol (00:13:28) Alcohol Metabolism, “Empty Calories” (00:18:23) Inebriation: Top-Down Inhibition, Impulsivity & Memory Formation(00:24:23) Long-Lasting Effects & Impulsivity, Neuroplasticity & Reversibility (00:27:55) Food & Alcohol Absorption(00:30:07) Alcohol & Serotonin, SSRIs & Depression, Risk for Alcoholism, Blackouts(00:37:39) Predisposition for Alcoholism; Chronic Consumption, Cortisol & Stress(00:44:53) AG1 (Athletic Greens)(00:46:07) Genetic Predisposition for Alcoholism, Consuming Alcohol Too Young(00:52:27) Gut-Liver-Brain Axis: Alcohol, Gut Microbiome, Inflammation & Leaky Gut (00:59:46) Tool: Improving/Replenishing Gut Microbiome (01:02:44) Reducing Alcohol Consumption & Stress (01:04:25) Hangover: Alcohol & Sleep, Anxiety, Headache(01:12:11) Hangover Recovery, Adrenaline & Deliberate Cold Exposure (01:17:16) Hangover Recovery, Dehydration & Electrolytes(01:20:45) Types of Alcohol & Hangover Severity, Congeners (01:25:25) Alcohol Tolerance, Dopamine & Serotonin, Pleasure-Pain Balance (01:33:36) Are There Any Positive Effects of Alcohol?, Resveratrol (01:35:42) Alcohol & Brain Thickness (01:37:11) Alcohol & Cancer Risk: DNA Methylation, Breast Cancer Risk (01:44:31) Mitigating Cancer Risk, Folate, B Vitamins (01:46:54) Alcohol & Pregnancy, Fetal Alcohol Syndrome (01:50:58) Hormones: Testosterone & Estrogen Balance(01:55:09) Negative Effects of Alcohol Consumption (01:58:35) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab ClipsTitle Card Photo Credit: Mike BlabacDisclaimer

  • Recently I had the pleasure of hosting two live events, one in Seattle, WA and one in Portland, OR. These events were part of a lecture series called The Brain Body Contract. My favorite part of each evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Seattle, WA.
    Attend The Brain Body Contract Live Events
    Los Angeles, CA: October 16, 2022
    New York, NY: November 9, 2022
    https://hubermanlab.com/tour
    Thank you to our sponsors
    Momentous: https://www.livemomentous.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Timestamps
    (00:00:00) The Brain Body Contract Q&A
    (00:01:07) Momentous Supplements, InsideTracker
    (00:01:35) Upcoming Live Events: Los Angeles & New York
    (00:02:16) What Is Your Most-Used Protocol?
    (00:04:12) Should You Vary Wake-Up Time Seasonally?
    (00:06:05) Why Is My Drive Depleted Upon Waking-Up?
    (00:08:42) What Are Your Favorite/Most Impactful Books?
    (00:12:08) What Excites You About the Future of Mental Health Treatment?
    (00:17:25) What Is the Biggest Area for Performance Enhancement?
    (00:21:44) Can You Still Do a Kickflip?
    (00:22:32) Tips on How to Improve Memory
    (00:24:54) How Do You Manage Social Media Addiction?
    (00:27:43) Were You Nervous Tonight/ How Did You Prepare?
    (00:29:10) Is Learning from Failure Equal to Learning from Success?
    (00:32:23) When Are You Going to Start Training Jiu-Jitsu?
    (00:33:28) Discuss the Supplements You Take
    (00:36:29) Advice or Protocols to Improve Learning & Retention
    (00:38:42) What Exciting Research/Work are You Doing?
    (00:40:22) How Does Dopamine Factor into Neuroplasticity?
    (00:43:12) What Advice Do You Have for Future Scientists?
    (00:46:47) Is Age 66 Too Old for Neuroplasticity & Learning?
    (00:48:00) How Do You Read Research Papers?
    (00:49:40) What is Your Favorite Condiment?
    (00:50:10) Most Important Takeaway from Your ADHD Research?
    (00:52:58) What Future Episodes Are in the Pipeline?
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • My guest this episode is Dr. Peter Attia, M.D., who trained at Stanford University School of Medicine, Johns Hopkins Hospital and the National Institutes of Health (NIH). Dr. Attia is host of The Drive podcast and is a world expert on behavioral approaches, nutritional interventions, supplementation and pharmacological techniques to improve lifespan, healthspan and athletic performance. We discuss how best to evaluate your health status using routine blood work, body scans and regular tests of physical strength and endurance. Dr. Attia explains what he uses with his patients to “back-cast” their health goals as a way to design their exercise and nutritional programs. We also discuss hormone modulation and replacement therapy for both men and women. We explain how cholesterol and related factors contribute to cardiovascular disease risk and how to monitor and mitigate that risk. Dr. Attia details various supplementation, nutrition, exercise and prescription approaches useful to people in every decade of life to improve vitality, reduce their risk of disease and increase the number of years sustaining peak cognitive and physical health. 
    Thank you to our sponsors
    AG1 (Athletic Greens): https://athleticgreens.com/huberman
    InsideTracker: https://insidetracker.com/huberman
    Thesis: https://takethesis.com/huberman
    Supplements from Momentous
    https://www.livemomentous.com/huberman
    For the full show notes, visit hubermanlab.com
    Timestamps
    (00:00:00) Assessing Health Status & Improving Vitality 
    (00:02:51) Momentous Supplements 
    (00:03:46) AG1 (Athletic Greens), InsideTracker, Thesis
    (00:07:29) Lifespan: Bloodwork & Biomarkers Testing, The “4 Horseman of Disease” 
    (00:11:51) Healthspan: Functional Testing, Cognitive & Emotional States 
    (00:13:59) Blood Testing: Best Frequency 
    (00:16:01) DEXA Scan: Lean Mass & Fat, Bone Mineral Density & Osteoporosis 
    (00:22:33) Bone Mineral Density & Age-Related Decline, Strength Training, Corticosteroids 
    (00:29:24) Osteopenia & Osteoporosis Diagnosis, Strength Training
    (00:31:03) AG1 (Athletic Greens)
    (00:32:16) Back-casting: Defining Your “Marginal Decade” 
    (00:38:31) All-Cause Mortality: Smoking, Strength, VO2 max 
    (00:44:43) Attia’s Rule of Supplementation, “Centenarian Decathlete” Physical Goals
    (00:49:24) Importance of Exercise, Brain Health, MET hours 
    (00:55:23) Nicotine & Cognitive Focus
    (01:03:12) Menstruation, PMS & Menopause 
    (01:10:10) Hormone Replacement Therapy, Menopause & Breast Cancer Risk
    (01:22:06) Estrogen, Progesterone & Testosterone Therapies in Women
    (01:26:35) Hormone Replacement Therapy in Men, SHBG & Testosterone, Insulin
    (01:37:23) Clomid, Pituitary, Testosterone & Cholesterol, Anastrozole, HCG
    (01:47:46) Fadogia Agrestis, Supplements, Rapamycin 
    (01:52:06) Testosterone Replacement Therapy & Fertility 
    (01:59:26) Total Testosterone vs. Free Testosterone
    (02:02:51) Cholesterol & Dietary Cholesterol, Saturated Fat, LDL & HDL, Apolipoprotein B
    (02:17:42) Apolipoprotein B, Diet, Statins & Other Cholesterol Prescriptions 
    (02:25:15) Cardiovascular Disease, Age & Disease Risk 
    (02:28:53) Peptides, Stem Cells, BPC157, PRP (Platelet-Rich Plasma), Injury Rehabilitation 
    (02:37:40) Metabolomics & Exercise 
    (02:40:44) GLP-1 & Weight Loss 
    (02:47:06) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Instagram, Twitter, Neural Network Newsletter, Huberman Lab Clips
    Title Card Photo Credit: Mike Blabac
    Disclaimer