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In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid: https://davidprotein.com/hubermanBetterHelp: https://betterhelp.com/hubermanTimestamps00:00:00 Huberman Lab Essentials; Learning00:01:29 Representational Plasticity, Performance Errors00:03:16 Neuroplasticity, Neurotransmitters00:05:03 Sponsor: AG100:06:11 Visual Adaptation, Children vs. Adults00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts00:18:43 Sponsor: David00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration00:25:56 Sponsor: BetterHelp00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm00:30:43 Balance, Errors & Neurotransmitters00:33:28 Tool: Enhance Neuroplasticity; MovementDisclaimer & Disclosures
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In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanExpressVPN: https://expressvpn.com/hubermanFunction: https://functionhealth.com/hubermanLMNT: https://drinklmnt.com/hubermanDavid: https://davidprotein.com/hubermanTimestamps00:00:00 Dr. Laurie Santos00:02:52 Sponsors: Eight Sleep & ExpressVPN00:06:00 Happiness, Emotion & Cognition; Emotional Contagion00:11:18 Extrinsic vs. Intrinsic Rewards00:14:43 Money, Comparison & Happiness00:21:39 Tool: Increase Social Connection; Real-Time Communication00:32:16 Sponsor: AG100:33:47 Technology, Information, Social Interaction00:39:22 Loneliness, Youth, Technology00:42:16 Cravings, Sustainable Actions, Dopamine00:47:01 Social Connection & Predictions; Introverts & Extroverts00:57:22 Sponsors: Function & LMNT01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions01:25:01 Sponsor: David 01:26:17 Importance of Negative Emotions; Judgements about Happiness01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”01:47:40 Monkeys, Perspective, Planning01:53:58 Dogs, Cats, Dingos; Pets & Happiness02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast02:44:33 Awe 02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good03:01:42 Tool: Asking for Help03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network NewsletterDisclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning. Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.Read the full show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid: https://davidprotein.com/hubermanLMNT: https://drinklmnt.com/hubermanMore Huberman LabHuberman Lab Premium: https://go.hubermanlab.com/premiumHuberman Lab Merch: https://go.hubermanlab.com/merchTimestamps00:00:00 Huberman Lab Essentials; Neuroplasticity00:03:27 Sponsor: David00:04:43 New Neurons; Sensory Information, Brain & Customized Map00:07:40 Recognition, Awareness of Behaviors00:09:58 Sponsor: AG100:11:06 Attention & Neuroplasticity00:15:40 Epinephrine, Acetylcholine & Nervous System Change00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 00:20:39 Improve Attention, Acetylcholine, Nicotine00:23:09 Sponsor: LMNT00:24:26 Tool: Visual Focus & Mental Focus00:29:54 Tool: Ultradian Cycles, Anchoring Attention00:31:00 Sleep & Neuroplasticity; NSDR, Naps00:33:34 Recap & Key Takeaways00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, SponsorsDisclaimer & Disclosures
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In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.Read the full show notes at hubermanlab.com.Pre-order Andrew's new book, Protocols at protocolsbook.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanLMNT: https://drinklmnt.com/hubermanExpressVPN: https://expressvpn.com/hubermanMateína: https://drinkmateina.com/hubermanMore Huberman LabHuberman Lab Premium: https://go.hubermanlab.com/premiumHuberman Lab Shop: https://go.hubermanlab.com/merchTimestamps00:00:00 Dr. Bernardo Huberman00:02:13 Sponsors: Helix Sleep & BetterHelp00:05:08 Early School, Science Interest, Argentina; Soccer00:12:29 Physics, Childhood Teacher, Family00:20:48 Music; Dictatorship; Humanistic Education00:29:09 Sponsor: AG100:30:40 US Graduate School00:39:27 Counterculture, Peer Pressure; Graduation, Job Search00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon00:54:49 Sponsors: LMNT & ExpressVPN00:57:33 Relativity Theory, Quantum Mechanics01:05:53 Chaos Theory, Fractals, Butterfly Effect01:17:21 Scientists, Positive Contributions & Flaws01:26:19 Sponsor: Mateína01:27:45 Enjoyment of Life, Meditation; Goal Pursuit01:35:44 Changing Fields, Computers01:43:24 Mentors, Students; Restlessness, Curiosity01:47:41 Industry, Academia, Graduate Degrees01:54:02 Podcast, Interviewing; Mistakes, Working with Others02:05:48 Quantum Internet, Unbreakable Code02:09:48 Physics & Neuroscience; AI02:15:06 Analog vs. Digital Life, Thinking about Future02:21:38 Worry, Meditation02:24:22 Beliefs, God; Spiritual Experiences, Randomness02:33:53 Thinking about Past; Nostalgia02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance02:55:57 Etiquette, Clothing03:04:11 Retirement, Money, Travel03:12:00 Future Plans; Joyful Life03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.Read the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanEight Sleep: https://eightsleep.com/hubermanMore Huberman LabHuberman Lab Premium: https://go.hubermanlab.com/premiumHuberman Lab Shop: https://go.hubermanlab.com/merchTimestamps00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 00:01:04 Types of Sleep00:02:57 Slow-Wave Sleep, Motor Learning00:06:23 Sponsor: AG100:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events00:12:29 Lack of REM Sleep, Emotionality00:15:02 REM Sleep, Learning & Meaning00:18:54 Sponsor: Joovv00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma00:26:48 Ketamine Therapy, PCP, Trauma00:29:52 Sponsor: Eight Sleep00:31:23 REM Sleep as Therapy, Emotions00:33:40 Tool: Improve Slow-Wave & REM Sleep00:37:05 Recap & Key TakeawaysDisclaimer & Disclosures
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In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanJoovv: https://joovv.com/hubermanFunction: https://functionhealth.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanMore Huberman LabHuberman Lab Premium: https://go.hubermanlab.com/premiumHuberman Lab Shop: https://go.hubermanlab.com/merchTimestamps00:00:00 Dr. Kelly Starrett00:02:44 Sponsors: Maui Nui & Joovv00:05:46 Movement; Tool: Daily Floor Sitting00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion00:23:47 Sponsor: AG100:25:18 Warm-Ups & Play00:30:51 Asymmetries & Training00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 1000:42:41 Tool: Warming Up with Play; Breathwork00:47:26 Sponsors: Function & Eight Sleep00:50:35 Tool: Foam Rolling, Uses, Types & Technique01:01:30 Injury vs. Incident, Pain01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method01:11:04 Posture, Neck Work01:19:58 Sponsor: LMNT01:21:33 Pelvic Floor, Prostate Pain01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose01:33:42 Mobilizing the Pelvic Floor, Urogenital Health01:38:27 Abdominals, Rotational Power, Spinal Engine Work01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture02:21:06 Training for Life & Fun02:30:20 Aging with Range of Motion & Control; Mental State & Training02:35:38 Fascia, Myofascial Mobilization02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort02:45:14 Deliberate Heat & Cold, Training, Injury & Healing02:54:35 Desire to Train, Physical Practice02:58:54 Balanced Nutrition; Eating Behaviors & Social Media03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule03:14:30 Supplements03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life.
I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents.
The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
AeroPress: https://aeropress.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:45 Understanding Circadian Rhythms
00:02:32 Optimizing Light Exposure for Better Sleep
00:04:46 Tools: Combating Jet Lag
00:05:50 Sponsor: AeroPress
00:07:15 The Science of Jet Lag & Longevity
00:10:57 Temperature Minimum: Key to Circadian Adjustment
00:16:49 Sponsor: AG1
00:19:24 Melatonin: Uses & Misconceptions
00:23:23 Sponsor: ROKA
00:24:33 Shift Work: Managing Irregular Schedules
00:26:50 Sleep Strategies for Different Age Groups
00:29:15 Conclusion & Key Takeaways
Disclaimer & Disclosures -
In this episode, my guest is Morgan Housel, an expert in private wealth generation and management and author of the bestselling book The Psychology of Money. We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose.We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanWealthfront**: https://wealthfront.com/hubermanBetterHelp: https://betterhelp.com/hubermanROKA: https://roka.com/hubermanFunction: https://functionhealth.com/huberman**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.Timestamps00:00:00 Morgan Housel00:02:13 Sponsors: Wealthfront & BetterHelp00:05:11 Spending Habits & Cynicism00:08:44 Tool: Money & Future Regrets00:16:07 Money Management Extremes; Credit & Hope00:23:17 Money as a Tool, Happiness, Independence & Purpose00:27:30 Sponsors: AG1 & ROKA00:30:11 Unstructured Time; Independence, Identify & Money; Addiction00:39:04 Longevity, Health & Money00:47:42 Ambition, Social Media, Fame & Social Debt00:53:37 Sponsor: Function00:55:24 Resume Virtues vs. Eulogy Virtues00:57:52 Compound Interest, Math vs. Behavior01:01:42 Dopamine & Time, Marshmallow Test & Distraction01:09:58 Motivation, Pleasure; Relationships01:14:38 Freedom, Tool: Savings & Independence01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly01:24:07 Familial Wealth & Identity; Entrepreneurs01:31:53 Life Purpose; Dogs; Social & Historical Comparison01:39:58 Social Comparison & Geography, Angst01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy01:56:43 Envy & Spending Money; Wealth & Birth Rates02:01:27 Tools: Parent Modeling; Resentment, Individual Goals02:07:15 Purpose, Happiness & Money02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:04 Seasonal Changes & Circadian Rhythms
00:07:38 Neurotransmitters & Mood Regulation
00:09:00 Sponsors: LMNT & Eight Sleep
00:11:47 Exercise & Circadian Rhythms
00:14:40 Neuroplasticity & Learning
00:20:16 Sponsor: AG1
00:21:49 Non-Sleep Deep Rest (NSDR) & Learning
00:23:43 Nootropics & Cognitive Enhancement
00:26:16 Temperature & Circadian Rhythms
00:31:25 Sponsor: David
00:32:41 Food, Neurotransmitters & Circadian Rhythms
00:35:28 Self-Experimentation & Conclusion
Disclaimer & Disclosures -
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanExpressVPN: https://expressvpn.com/hubermanEight Sleep: https://eightsleep.com/hubermanJoovv: https://joovv.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Ethan Kross00:02:45 Sponsors: ExpressVPN & Eight Sleep00:05:38 Inner Voice & Benefits00:10:33 Music & Emotions00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch00:27:16 Tool: Expressive Writing; Sensory Shifters00:30:41 Sponsors: AG1 & Joovv00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling00:44:01 Decision Making, Individualization; Tool: Exercise00:50:24 “Chatter,” Trauma, Depression, Anxiety00:54:37 Sponsor: Function00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting01:13:41 Time, Chatter & Flow01:18:01 Focusing on Present, Mental Time Travel01:22:49 Texting, Social Media, Sharing Emotions01:28:31 AI & Individualized Tools for Emotional Regulation01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control01:56:00 Emotional Regulation & Shifters, Screens02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation02:15:52 Tool: Stop Intrusive Voices; Anxiety02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement02:31:02 “Cognitive Velocity”; Resetting02:36:43 Transition States, Tool: Goal Pursuit & WOOP02:43:59 Attention, Emotional Flexibility; Avoidance02:54:15 Emotional Contagion03:00:22 Validating Emotions, Wisdom; Shift Book03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:18 Understanding Sleep & Wakefulness
00:01:11 The Role of Adenosine & Caffeine
00:03:45 Circadian Rhythms & the Importance of Light
00:04:54 Morning Light Exposure & Cortisol
00:06:27 Sponsor: AG1
00:16:14 Evening Light Exposure & Melatonin
00:18:08: Sponsor: Eight Sleep
00:19:47 Managing Light Exposure for Better Sleep
00:28:03 The Benefits of Naps & Yoga Nidra
00:29:06 Sponsor: ROKA
00:34:38 Supplements for Sleep & Wakefulness
00:38:42 Conclusion & Final Thoughts
Disclaimer & Disclosures -
In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps00:00:00 Dr. Terry Sejnowski 00:02:32 Sponsors: BetterHelp & Helix Sleep 00:05:19 Brain Structure & Function, Algorithmic Level 00:11:49 Basal Ganglia; Learning & Value Function 00:15:23 Value Function, Reward & Punishment 00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI 00:25:56 Learning & Brain Storage 00:30:08 Traveling Waves, Sleep Spindles, Memory 00:32:08 Sponsors: AG1 & David 00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs 00:42:02 Psilocybin, Brain Connectivity 00:45:58 Tool: ‘Learning How to Learn’ Course 00:49:36 Learning, Generational Differences, Technology, Social Media 00:58:37 Sponsors: LMNT & Joovv 01:01:06 Draining Experiences, AI & Social Media 01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function 01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria 01:16:58 AI, Imagined Futures, Possibilities 01:27:14 AI & Mapping Potential Options, Schizophrenia 01:30:56 Schizophrenia, Ketamine, Depression 01:36:15 AI, “Idea Pump,” Analyzing Research 01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes 01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines 01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning 02:12:40 Tool: Idea Generation, Mind Wandering, Learning 02:18:18 Dreams, Unconscious, Types of Dreams 02:22:56 Future Projects, Brain & Self-Attention 02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials & the Nervous System
00:02:23 Understanding Sensation & Perception
00:04:56 Emotions & Neuromodulators
00:07:42 Thoughts & Deliberate Actions
00:08:22 Sponsor: AG1
00:09:54 Deliberate Processing & Neuroplasticity
00:15:59 The Mechanisms of Neuroplasticity
00:20:56 Sponsor: David
00:22:13 The Importance of Sleep & Rest
00:27:12 Understanding the Autonomic Nervous System
00:36:49 Leveraging Ultradian Rhythms
Disclaimer & Disclosures -
In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Allan Schore00:02:37 Sponsors: David & Eight Sleep00:05:49 Thoughts & Unconscious Mind00:07:36 Right vs Left Brain, Child Development, Attachment00:13:19 Attachment Styles & Development, Emotions & Physiology00:18:12 Intuition, Arousal, Emotional Regulation & Attachment00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment00:28:33 Attachment Styles, Regulation Theory; Therapy00:34:20 Sponsor: AG100:35:51 “Surrender,” Therapy, Patient Synchronization00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation00:45:07 Mother vs Father, Child Development; Single Caretakers00:50:51 MDMA, Right Brain; Fetal Development00:55:58 Sponsor: Function00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love01:03:33 Splitting, Borderline; Therapy & Emotions01:09:24 Tool: Right Brain, Vulnerability & Repair01:15:32 Right vs. Left Brain, Attention01:19:26 Right Brain Synchronization, Eye Connection, Empathy01:25:39 Music & Dogs, Resonance01:30:58 Right Brain & Body; Empathic Connection, Body Language01:36:47 Tool: Text Message, Communication, Relationships01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain01:50:10 Defenses, Blind Spots01:53:14 Creativity, Accessing the Right Brain, Insight01:59:31 Paternal Leave, Parent-Child Relationships, Attachment02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Shanna Swan00:02:58 Sponsors: LMNT, ROKA & BetterHelp00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates00:13:30 Phthalate Syndrome, Animal Data, Male Offspring00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies00:27:30 Hyenas; Phthalate Syndrome in Males00:32:49 Sponsor: AG100:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring00:39:03 Anogenital Distance & Sperm Count00:45:03 Sperm Count & Fertility00:49:24 Sponsor: Function00:51:11 Sperm Count Decline00:58:19 Sperm Quality & Pesticides01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides01:32:58 Funding01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials01:40:12 Europe vs. US Chemical Safety, REACH Program01:46:20 Tool: Pregnancy & Fetal Health01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature01:58:04 Other Animals & Fertility Decline, Ecosystems02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects02:06:02 Tool: Consumer Guides, Personal & Household Products02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman David Protein: https://davidprotein.com/huberman Timestamps00:00:00 Bill Eddy00:02:58 Sponsors: Maui Nui & ExpressVPN00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns00:10:48 Personality Disorders, Prevalence & Overlap00:18:28 High-Conflict Personality vs. Personality Disorders, Blame00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment00:30:53 Sponsor: AG100:32:05 Relationship Stability, Tool: Vetting Potential Partners00:38:54 Heightened Emotions, Negative Advocates, Divorce00:47:50 Brain, Plasticity & Fear; Bullies, Polarization00:54:51 Sponsors: Function & David00:58:00 Emotions, Media, Politics01:04:57 Tool: WEB Method, Identify High-Conflict Individuals01:12:20 Body Cues, Identify High-Conflict Individuals01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior01:23:12 High Conflict Personalities & Occupations01:28:18 Big Personalities: Evidence vs Assumptions01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements01:59:52 Large Families & Conflict Resolution02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.Access the full show notes for this episode at hubermanlab.com.Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanBetterHelp: https://betterhelp.com/hubermanFunction: https://functionhealth.com/hubermanEight Sleep: https://eightsleep.com/huberman Timestamps00:00:00 Microplastics00:02:46 Sponsors: LMNT & BetterHelp00:05:40 Microplastics & Nanoplastics; Ingestion00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles00:26:57 Tool: Sea Salt00:29:10 Sponsor: AG100:30:40 Tool: Canned Soup; BPA, BPS, Phthalates00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids00:37:34 Measurement Tools & Advancements00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health00:52:17 Sponsors: Function & Eight Sleep00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer01:15:05 Tool: Sweating & Toxin Removal01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry01:25:11 Tools: Microwave Popcorn, Toothpastes01:27:47 Developing Brain & Microplastics, ADHD, Autism01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.Access the full show notes for this episide at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanHelix Sleep: https://helixsleep.com/hubermanROKA: https://roka.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Ari Wallach00:01:58 Sponsors: David, Helix Sleep & ROKA00:06:13 Mental Time Travel; Technology & Present00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today00:22:00 Tool: Empathy for Others00:26:09 Empathy for Future Generations, Emotion & Logic00:31:48 Tool: Emotion to Guide Action00:36:50 Sponsor: AG100:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations00:43:52 Egoic Legacy, Modeling Behavior00:51:13 Social Media, Time Capsule, Storytelling01:00:06 Sponsor: LMNT01:01:18 Short-Term Thinking; Life Purpose, Science & Religion01:09:23 Longpath, Telos, Time Perception01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks01:23:02 Tool: Visualizing Future You01:30:17 Death, Western Society01:36:20 Tool: Writing Letter to Future Self01:41:01 Society, Future Harmony01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”01:58:48 Tool: Behavior & Modeling for the Future02:08:11 Tool: “Why Tuesdays?”, Examining Self02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/hubermanFunction: https://functionhealth.com/hubermanEight Sleep: https://eightsleep.com/hubermanTimestamps00:00:00 Dr. Craig Koniver00:04:52 Sponsors: Joovv & BetterHelp00:07:40 What is a Peptide?00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation00:18:43 BPC-157, Inflammation00:23:27 BPC-157, Injection & Oral Forms; Injury Repair00:28:43 Sourcing, Anabolic Steroids, Testosterone00:34:48 Black & Gray Market, Compounding Pharmacies, Purity00:38:20 Sponsor: AG100:39:51 Partnering with a Physician, LPS00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides00:58:45 Sponsor: Function & Eight Sleep01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health01:05:16 Prescriptions, Physicians & Trust01:14:09 Agency in Your Health01:17:13 MK-677, Appetite01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing01:21:10 Methylated B Vitamins, Homocysteine01:24:47 Peptides for Sleep, Pinealon, Epitalon01:31:03 Glycine, Liver Detoxification; Dosage01:37:19 GLP-1, Compounding Pharmacies01:39:03 Stem Cell Therapy, PRP01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses01:50:20 Covid, NAD Infusion, NMN & NR Supplements01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR02:07:53 PT-141, Vyleesi, Libido; Nausea02:10:57 FDA Approval & Removal, Pharmaceutical Companies02:20:17 Positivity, Mindset & Health02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanLevels: https://levels.link/hubermanWaking Up: https://wakingup.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Charan Ranganath00:02:06 Sponsors: David, Levels & Waking Up00:06:48 Memory: Past, Present & Future; Sleep00:13:23 Self, Memory & Age, Neuroplasticity00:18:50 Tool: Curiosity & Dopamine00:26:55 Dopamine, Forward Movement00:33:09 Sponsor: AG100:34:22 Dopamine, Learning; Curiosity & Appraisal00:40:31 Memory, Hippocampus00:43:34 Prefrontal Cortex & Memory, Aging00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination00:58:53 Sponsor: Function01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline01:09:39 Exercise, Brain Function; ADHD01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD01:23:31 Forgetting, Intention vs. Attention01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness01:36:36 Tool: Pictures, Memories, Intention01:45:46 Deep Focus, Dopamine01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s01:59:51 Déjà Vu02:09:00 Serotonin, Reframing Memories, Trauma02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy02:27:53 Rumination, Trauma, Nostalgia, Narrative02:30:30 Music, Pavlov’s Dogz Band02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
- Visa fler
