Essentials: Understand and Use Dreams to Learn and Forget

Huberman Lab

#Science #Fitness #Biology #Scicomm Media #I Can Explain

33:19

What’s the secret to lasting friendships? How does queer community show up through the ebbs and flows of life? And what’s the REAL story behind the “YMCA” song? In the first episode of Silver Linings, The Old Gays dive into an essential part of queer life: chosen family. They discuss the vital love, support, and sense of belonging that community provides, especially during life's toughest moments. They open up about what “queer” means to them, how chosen family has impacted their lives, and how to maintain close bonds over time–including their love for each other! “We’ve come a long way, baby.” Family isn’t just what you’re born with; it’s the people who show up, shape you, and stick around. See omnystudio.com/listener for privacy information.…

about a year ago 38:49

MP3•Episode home

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 sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning

00:01:04 Types of Sleep

00:02:57 Slow-Wave Sleep, Motor Learning

00:06:23 Sponsor: AG1

00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events

00:12:29 Lack of REM Sleep, Emotionality

00:15:02 REM Sleep, Learning & Meaning

00:18:54 Sponsor: Joovv

00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma

00:26:48 Ketamine Therapy, PCP, Trauma

00:29:52 Sponsor: Eight Sleep

00:31:23 REM Sleep as Therapy, Emotions

00:33:40 Tool: Improve Slow-Wave & REM Sleep

00:37:05 Recap & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

308 episodes

Essentials: Understand and Use Dreams to Learn and Forget

Huberman Lab

66 subscribers

published about a year ago

MP3•Episode home

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.

Read the full show notes for this episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

More Huberman Lab

Huberman Lab Premium: https://go.hubermanlab.com/premium

Huberman Lab Shop: https://go.hubermanlab.com/merch

Timestamps

00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning

00:01:04 Types of Sleep

00:02:57 Slow-Wave Sleep, Motor Learning

00:06:23 Sponsor: AG1

00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events

00:12:29 Lack of REM Sleep, Emotionality

00:15:02 REM Sleep, Learning & Meaning

00:18:54 Sponsor: Joovv

00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma

00:26:48 Ketamine Therapy, PCP, Trauma

00:29:52 Sponsor: Eight Sleep

00:31:23 REM Sleep as Therapy, Emotions

00:33:40 Tool: Improve Slow-Wave & REM Sleep

00:37:05 Recap & Key Takeaways

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

308 episodes

#Science #Fitness #Biology #Scicomm Media #I Can Explain

All episodes

Huberman Lab

1
Essentials: Improving Health With Stronger Brain-Body Connection 40:19

14 hours ago40:19

40:19

In this Huberman Lab Essentials episode, I discuss interoception, the brain’s ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus , sleep , healing and emotions . I explain how the body communicates different types of information to the brain, influencing processes like digestion , heart rate and immune function . I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information 00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm 00:09:47 Sponsors: AG1 & Eight Sleep 00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings 00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods 00:22:20 Sponsor: LMNT 00:23:52 Vomiting, Brain; Tool: Reduce Nausea 00:28:52 Fever, Brain Chemistry, Tool: Cooling Body 00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness 00:39:29 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Healing From Grief & Loss | Dr. Mary-Frances O'Connor 2:34:25

4 days ago2:34:25

2:34:25

My guest is Dr. Mary-Frances O’Connor, PhD , Professor of Clinical Psychology and Psychiatry at the University of Arizona and a world expert on the science of grief and loss. We discuss what happens in the brain and body when we grieve, the role of dopamine and yearning in the grieving process, the health risks of getting stuck at particular stages of grief and how to move through loss while also deeply honoring the person, animal or thing that is no longer with us. Dr. O’Connor explains that grief involves cycling back and forth between protest and despair (often guilt and anger too) and explains science-supported ways to move through that process in the healthiest possible way. Everyone experiences grief and loss at some point. Dr. O’Connor provides valuable knowledge and tools to help you navigate grief under any circumstance. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. 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 . Timestamps 00:00:00 Mary-Frances O’Connor 00:02:22 Grief vs Grieving; Love & Bonding, Gone Yet Everlasting 00:07:42 Sponsors: Wealthfront & BetterHelp 00:10:29 Sudden vs Slow Death, Attachment, Reframing Relationship 00:14:52 Religion, Integrating the New Relationship 00:20:46 Yearning, Dopamine, Brain, Addiction 00:27:58 Culture & Grief Literacy; Protest, Despair & Hope, New Relationships 00:40:09 Sponsors: AG1 & Helix Sleep 00:43:21 Protest, Despair & Transmutation; Changing Attachment Hierarchy 00:52:04 Bereavement Support, Medical Risk 01:05:27 Culture, Alcohol & Death; Dying of a Broken Heart, Medical Risk 01:13:40 Sponsor: Function 01:15:28 Navigating Grief, Emotions & Body, Tool: Progressive Muscle Relaxation 01:23:57 Grief Stages; Permission & Coping, Judgment & Guilt; Lessons from Grief 01:35:44 Grieving Suicide, Rumination, Tool: Shifting Environment 01:47:24 Belief Systems, Religion & Grief 01:54:17 Afterlife, Contemplating Death 01:58:35 Tools: Contemplating Death; Life Celebration, Terror Management, Empathy 02:07:46 Mental Oscillation, Dual Model of Bereavement 02:14:00 Avoidance; Remembering a Loved One, Resilience; Getting Worse & Seeking Professional Help 02:22:15 Time Perception & End of Life, Motivation & Energy 02:30:01 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Machines, Creativity & Love | Dr. Lex Fridman 48:38

8 days ago48:38

48:38

In this Huberman Lab Essentials episode my guest is Lex Fridman, PhD , a research scientist at the Massachusetts Institute of Technology (MIT), an expert in robotics and host of the Lex Fridman Podcast . We discuss the development of artificial intelligence through machine learning, deep learning and self-supervised techniques. We also examine the growing significance of interactions between humans and robots, including their potential for companionship and emotional connection. This episode explores how AI is shifting from a technical tool into something that could reshape human relationships, emotions and society. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinui.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Lex Fridman; Artificial Intelligence (AI), Machine Learning, Deep Learning 00:02:23 Supervised vs Self-Supervised Learning, Self-Play Mechanism 00:09:06 Tesla Autopilot, Autonomous Driving, Robot & Human Interaction 00:14:26 Sponsors: AG1 & Maui Nui 00:17:47 Human & Robot Relationship, Loneliness, Time 00:22:38 Authenticity, Robot Companion, Emotions 00:27:55 Robot & Human Relationship, Manipulation, Rights 00:32:12 Sponsors: Function & David 00:35:14 Dogs, Homer, Companion, Cancer, Death 00:40:04 Dogs, Costello, Decline, Joy, Loss 00:47:31 Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo 1:54:10

11 days ago1:54:10

1:54:10

My guest is Dr. Melissa Ilardo, Ph.D. , professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today. We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not. We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance. Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function. We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults. For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Melissa Ilardo 00:02:35 Nature vs Nurture, Gene Expression, Eye Color 00:07:06 Sponsors: Joovv & Eight Sleep 00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction 00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations 00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex 00:32:52 Cultural Traditions, Free Diving & Families; Fishing 00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise 00:42:43 Sponsors: AG1 & LMNT 00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement 00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics 00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein 01:03:20 Human Evolution & Diet, Lactase, Fat 01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy 01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection 01:17:15 Sponsor: Function 01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics 01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset 01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening 01:44:36 Admixture, Genetics; Are Humans a Single Species? 01:49:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools 37:17

15 days ago37:17

37:17

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors. I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Office Hours, Example Daily Protocol 00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight & Cortisol 00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine 00:07:39 Sponsor: Eight Sleep 00:09:45 Morning Focus, Fasting 00:10:34 Tools: Optimize Workspace, Screen Position, Work Bouts 00:13:45 Tool: Timing Work Bouts, Temperature Minimum 00:16:02 Exercise, Strength & Hypertrophy, Endurance Training, Tool: 80/20 Workouts 00:19:01 Sponsor: AG1 00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool: Afternoon Walks & Light 00:25:33 Dinner, Sleep Transition, Carbs, Serotonin 00:28:44 Sponsor: LMNT 00:30:16 Accelerate Sleep, Tool: Reduce Temperature & Hot Baths 00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine; Waking at Night 00:35:06 Example Daily Routine, Work Blocks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
The Science & Art of Comedy & Creativity | Tom Segura 2:19:18

18 days ago2:19:18

2:19:18

My guest is Tom Segura , renowned comedian, writer, actor and director. We discuss the “how-to” of comedy writing and storytelling, and what the science of humor and the creative process reveal about human emotion and memory. We explore why surprise and the act of "saying the unspoken truth" activate the brain’s reward circuits, as well as the subconscious mechanisms that shape our sense of what is funny. The episode also examines the bi-directional influence between comedy and cultural standards. It will interest anyone curious about the science of humor, the art of performance and emotional contagion. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui: https://mauinuivenison.com/huberman Helix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman Function Health: https://functionhealth.com/huberman Timestamps 00:00:00 Tom Segura 00:01:45 Family, Sports, Running 00:09:35 Sponsors: Maui Nui & Helix Sleep 00:12:37 Ideas, Running, Sleep & Brain, Tools: Exercise for Energy; Phone Outside Room 00:20:16 Capturing Ideas, Cannabis, Storytelling, Experimentation 00:27:28 Ideas & Set List, Performance 00:31:52 Wife, Jokes, Reframing Content; Cancel Culture, Audience Reaction 00:40:56 Jokes, Self & Amusement; Evolution & New Material 00:48:26 Sponsors: AG1 & David Protein 00:51:24 Surprise, Hidden Thoughts; Acting 00:59:02 Voice Impersonation, Kids, Strength Training, Activities 01:05:40 Repeating Jokes; State Changes, Crowds & Energy 01:13:11 Silly Mindset; Audience, Emotional Contagion; Humor & Subconscious Mind 01:27:44 Sponsor: Function 01:29:32 Crowd Work, Comedy Clubs; Original Comedy 01:38:13 Comedy & Social Context; Dark Comedy 01:47:51 Drugs, Overdose, Comedian Deaths, Mental Health; Cynicism, Hope 01:54:21 Audience, Twin Comics; Vulnerability; Stand-Up & Performance 02:01:49 Comedy & Passion, Complaints; Childhood Struggle, Insecurities, Therapy 02:10:53 “Bad Thoughts” Show, Upcoming Projects 02:14:44 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Understanding & Healing the Mind | Dr. Karl Deisseroth 43:45

22 days ago43:45

43:45

In this episode of Huberman Lab Essentials, my guest is Dr. Karl Deisseroth, M.D., Ph.D. , a clinical psychiatrist and professor of bioengineering and of psychiatry and behavioral sciences at Stanford University. We discuss his experiences as a clinician treating complex psychiatric conditions and his lab’s pioneering work in developing transformative therapies for mental illness. He explains the complexities of mental illness and how emerging technologies—such as optogenetics and brain-machine interfaces—could revolutionize care. We also explore promising new therapies, including psychedelics and MDMA, for conditions like depression and PTSD. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠ hubermanlab.com ⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Karl Deisseroth; Neurology vs Psychiatry 00:01:36 Speech; Blood Test?; Seeking Help 00:04:20 Feelings, Jargon; Psychiatric Treatment 00:09:40 Sponsor: David 00:10:55 Future Treatment; Vagus Nerve Stimulation, Depression, Optogenetics 00:19:40 Brain-Machine Interfaces 00:20:53 Sponsor: Eight Sleep 00:23:00 ADHD Symptoms, Lifestyle, Technology 00:29:34 Psychedelics, Depression Treatment, Risks 00:35:43 Sponsor: AG1 00:37:30 MDMA (Ecstasy), Trauma & Post-Traumatic Stress Disorder (PTSD) Treatment 00:40:33 Projections: A Story of Human Emotions Book, Optimism Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How Different Diets Impact Your Health | Dr. Christopher Gardner 2:51:28

25 days ago2:51:28

2:51:28

My guest is Dr. Christopher Gardner, Ph.D. , professor of medicine and director of nutrition studies at Stanford. He is known for his pioneering research on the impact of dietary interventions on weight loss and health. We compare ketogenic, vegetarian, vegan and omnivorous diets—and why there is no one-size-fits-all approach. All agree, however, that eliminating or dramatically reducing processed foods is best for health. We discuss the protein needs controversy; plant vs. animal proteins; the importance of fiber and low-sugar fermented foods for gut health and inflammation; and how diet affects gene expression. We also review food allergies—including gluten, wheat, dairy and soy—as well as raw dairy. The episode offers data-supported advice for healthier eating. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Levels: https://levelshealth.com/huberman Timestamps 00:00:00 Christopher Gardner 00:02:32 Is there a Best Diet?, Individual Needs, Geography & Diet, Lactose 00:11:02 Sponsors: Eight Sleep & Mateina 00:13:49 Raw Milk, Lactose Intolerance 00:20:33 Wheat Allergies, Gluten Intolerance; Celiac Disease 00:25:12 Processed Foods, Food Dyes, Research Outcomes, NOVA Classification, GRAS 00:33:44 Processed Foods, Economic & Time Considerations, US vs European Products 00:39:59 Food Industry Funding, Investigator Influence, Equipoise, Transparency 00:50:10 Sponsors: AG1 & BetterHelp 00:53:11 Industry Funding, National Institute of Health (NIH) 00:56:41 Whole Food, Plant-Based Diet; Diet Comparison, DIETFITS, A TO Z Study 01:10:24 Nutrition Naming, Omnivore, Meat, Animal Feeding Operations (CAFO) 01:17:14 Transforming American Diet; Taste, Health & Environment 01:22:26 Sponsor: LMNT 01:23:43 Food Preparation, Chefs, Improve School Food 01:29:54 Scalability, Mega-Farms, Small Farm & Farmer Loss 01:34:25 Protein Requirements, Dietary Protein Recommendations, Standard Deviations 01:45:33 Protein & Storage 01:52:12 Plants & Complete Proteins?, Legumes, Bioavailability 02:01:58 Sponsor: Levels 02:03:17 Beyond Meat, Impossible Meat, Ingredients, Sourcing Meat, Salt 02:09:18 Vegan vs Omnivore Diet, Twin Study, Cardiometabolic Markers, Genes, Microbiome 02:20:24 Health Science Communication, DEXA; “Protein Flip” Diet; Food Patterns, Caloric Intake 02:31:29 Microbiome, Inflammation, Fiber, Tool: Low-Sugar, Fermented Food 02:45:32 Acknowledgements 02:47:55 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How Hearing & Balance Enhance Focus & Learning 38:33

29 days ago38:33

38:33

In this Huberman Lab Essentials episode, I explore how the auditory and vestibular (balance) systems are essential for enhancing learning and improving focus. I explain how the auditory system captures sound waves and how the brain interprets these signals to make sense of the environment. I also discuss the use of white noise and binaural beats to support brain states conducive to learning, focus and relaxation. Additionally, I explain how the vestibular system helps maintain balance and examine practical tools to enhance auditory learning, cognitive performance and mood. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠ hubermanlab.com ⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hearing & Balance 00:00:55 Sponsor: AG1 00:02:55 Ears, Sound Waves, Cochlea 00:06:42 Sound & Direction, Ventriloquism Effect, Cupping Ears 00:10:09 Sponsor: Eight Sleep 00:11:45 Binaural Beats, Alertness, Calmness, Learning, Anxiety 00:16:03 Tool: White Noise & Learning 00:19:31 White Noise, Hearing Loss & Child Development 00:22:38 Sponsor: Function 00:25:26 Auditory Learning, Cocktail Party Effect, Tool: Remember New Names 00:29:31 Balance, Ears, Vestibular System 00:34:42 Improve Dynamic Balance, Tool: Improve Mood & Learning, Tilted Exercise 00:37:35 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Contracts of Love & Money That Make or Break Relationships | James Sexton 3:39:09

5 weeks ago3:39:09

3:39:09

My guest is James Sexton, Esq. , a renowned attorney specializing in contracts related to love and money—prenuptial agreements, divorce and custody. We explore the counterintuitive fact that people with prenuptial agreements tend to stay married longer and report more satisfying relationships than those who don’t. We discuss how legal contracts can foster deeper understanding by encouraging vulnerability and honest communication about each partner’s values and expectations. We also examine what defines true, lasting love versus generic romantic ideals—and how social media can distort our understanding of what we truly need. Additionally, we review how cultural traditions, gender dynamics, courtship length, and age at the time of marriage shape marital outcomes. This episode offers practical tools for anyone—single or partnered—to build more successful and stable relationships through deeply honest dialogue and contracts that reflect genuine values around love and money. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman Our Place: https://fromourplace.com/huberman Function: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. 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. Timestamps 00:00:00 James Sexton 00:02:19 Divorce & Breakups, Men vs Women, Perception; Infidelity 00:12:04 Sponsors: Wealthfront & BetterHelp 00:14:41 Contracts, Business, Marriage Celebration, Prenups 00:26:24 Nesting; Prenups, Creating Rulesets 00:33:56 Prenups & Strengthening Marriage 00:38:19 Marriage Traditions; Divorce Rates, Religion 00:44:44 First vs Second Marriages, Love & Impermanence 00:50:09 Sponsors: AG1 & Our Place 00:53:53 Contracts, Relationships & Hard Conversations 01:02:37 Marriage & Underlying Problems, Love, Successful Marriages 01:16:27 Ideals, Social Media & Advertising, Simplicity, Dogs 01:27:33 Sponsor: Function 01:29:26 Intimacy, Tool: Early Framework for Hard Discussions 01:37:06 Prenup Consultation, Legal Defaults, Reasons for Marriage 01:47:37 Alimony, Prenups & Creating Rulesets, Yours, Mine & Ours, Adultery, Pets 02:02:30 Fond Memories & Ending Relationship, Pain, Divorce 02:12:49 Social Media, Movies & Ideals, Pornography vs Real Sexual Relationships 02:22:43 Revealing Flaws, Bravery, Prenups & Expectations, Money 02:37:49 Bravery, Vulnerability, Relationship Changes, Men vs Women, Marriage 02:47:11 Relationship Sacrifices, Men & Women; Prenups, Government 02:54:45 Life Milestones, Early vs Late Marriage, Navigating Challenges 03:01:38 Courtship Period & Marital Outcomes 03:10:12 Knowing Self & Partner, Vulnerability 03:16:58 "Postnup", Rekindling or Ending Relationships, Tool: Leave a Note 03:26:41 Heartbreak & Love, Divorce; Acknowledgements 03:34:45 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How Smell, Taste & Pheromones Shape Behavior 39:36

5 weeks ago39:36

39:36

In this Huberman Lab Essentials episode, I explore how your sense of smell (olfaction), taste, and chemical sensing influence memory, alertness, focus, and even communication between people. I explain how these senses help us detect chemicals in the environment and respond to a variety of environmental cues. I discuss the connection between the olfactory system and cognitive performance, and I provide practical tools to enhance learning, sensory function, and brain health. Additionally, I examine how chemical signals exchanged between people subtly influence emotions, biology, and social bonds. Huberman Lab Essentials episodes are approximately 30 minutes long and focus on key science and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to air every Monday. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠ hubermanlab.com ⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman Our Place: https://fromourplace.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Smell & Taste 00:02:04 Tears, Biological Response & Communication 00:05:16 Sponsor: AG1 00:07:16 Smell, Innate vs Learned Response, Memory 00:10:31 Accessory Olfactory Pathway, Pheromones, Vandenbergh effect 00:12:42 Smell & Alertness, Smelling Salts, Tool: Nasal Breathing & Learning 00:16:06 Tool: Increase Sense of Smell 00:16:51 Sponsor: LMNT 00:18:07 Smell, Brain Health, Olfactory Neurons, Tool: Improve Smell 00:20:11 Traumatic Brain Injury & Olfactory Dysfunction 00:22:25 Smell, Alertness, Smelling Salts, Tool: Peppermint 00:24:32 Taste Modalities & Functions; Taste & Digestive System 00:30:47 Sponsor: Our Place 00:32:39 Pheromones, Coolidge Effect, Humans & Chemical Communication 00:38:44 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
What Pets Actually Want & Need | Dr. Karolina Westlund 2:06:23

6 weeks ago2:06:23

2:06:23

My guest is Dr. Karolina Westlund, Ph.D. , a professor of ethology at the University of Stockholm and an expert in animal emotions and behavior who uses science-based methods to improve the lives of animals in human care. We discuss the often overlooked needs of domesticated animals—primarily dogs and cats—and the things we can do to improve their well-being and our relationship with them. We cover how to interpret animal body language, the unique needs of specific dog breeds, and the needs of cats and birds. We also discuss the pros and cons of spaying and neutering and how weaning age impacts a pet’s attachment style. Whether you’re a pet owner, trainer, or simply an animal lover, this episode teaches you how specific pet behaviors are rooted in their immutable biology—and the simple things you can do to vastly improve your pets’ health and well-being, as well as your relationship with them. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com.huberman Our Place: https://fromourplace.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Karolina Westlund 00:02:19 Students & Animal Species; Horses 00:06:36 Dog Breeds & Interaction, Predatory Sequence, Smell, Domestication 00:12:42 Sponsors: Our Place & Eight Sleep 00:16:09 Dog Breeds & Domestication, Bulldogs 00:20:16 Core Affect Space, Petting, Tool: Consent Test; Polyvagal Theory 00:27:53 Space, Dominance, Resources, Leash Walking; Dog-Owner Training 00:37:13 Tail Wagging & Interpreting Body Signals, Facial Expressions 00:43:24 Play Bow, Tool: MARS & Playing; Dogs & Empathy 00:48:39 Sponsors: AG1 & Joovv 00:51:46 Fairness, Social Groups; Anthropomorphism vs Anthropodenial 00:57:45 Cats, Hunting, Bring Gifts?, Interaction & Socialization 01:03:56 Scent & Territorial Marking; Covering Waste, Tool: Litter Box Placement 01:08:17 “Pee Mail” & Communication; Wolves, Domestication 01:11:54 Zoos, Conservation; Tigers 01:18:53 Sponsor: Function 01:20:41 Stalking; Birds, Parrots 01:25:22 Nose Work, Wildlife Chasing, Tool: Dog Feeding & Challenge 01:31:01 Understanding & Choosing Dog for Your Lifestyle, Tool: Introducing Cats 01:34:27 Recognizing Self vs Other, Inbreeding Avoidance, Imprinting 01:40:51 Imprinting vs Attachment Bonds; Dogs, Weaning & Secure Attachment 01:48:36 Spaying & Neutering, Hormones, Tool: Neutering Alternatives 01:57:07 Humans as Animals, Tools, Cultural Learning 02:02:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More 18:16

6 weeks ago18:16

18:16

Welcome to a preview of the 19th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. If you're an existing Huberman Lab Premium member, you can log in to access the full episode at https://hubermanlab.supercast.com . You can access the transcript here . If you’re not a member, you can learn more and join Huberman Lab Premium at https://www.hubermanlab.com/premium . ROKA Wind Down™: https://www.roka.com/huberman Huberman Lab Essentials: https://go.hubermanlab.com/essentials Timestamps 00:00:00 Introduction 00:00:15 The Importance of Light Management for Sleep 00:00:58 Huberman Lab Premium 00:01:33 Research Funding & Matching Donations 00:03:05 Subscription Details & Benefits 00:03:48 Protein Sources 00:05:18 Comparing Whey Protein, Bone Broth, & Collagen 00:10:08 Protein Intake Recommendations 00:14:22 Whey Protein & Skin Health 00:17:42 Conclusion In the full AMA episode, we cover: Creatine & Water Retention Creatine for Brain Health Creatine Use in Teenagers Safety & Effects of Smelling Salts Other Stimulants: Caffeine & Nicotine Prescription Stimulants & Cognitive Enhancers Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Protocols to Improve Vision & Eyesight 34:36

6 weeks ago34:36

34:36

In this Huberman Lab Essentials episode, I discuss the science of vision and share simple, effective tools to enhance eyesight and preserve eye health. I explain how the eyes and brain work together to process light, color and motion using specialized structures such as the retina and photoreceptors, and why conditions like nearsightedness, visual hallucinations and lazy eye occur. I also cover specific visual protocols to increase alertness and focus during work, improve sleep, and support visual health. Additionally, I highlight key vitamins essential for vision and discuss supplements such as lutein and astaxanthin for maintaining long-term eye health. 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 full-length episodes will continue to be released every Monday. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length 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 Huberman Lab Essentials; Improve Vision 00:01:01 Eyes, Lens, Eyelashes 00:02:40 Retina, Photoreceptors & Brain 00:06:34 Eyesight & Subconscious Vision Effects 00:07:25 Sponsor: Eight Sleep 00:09:02 Time of Day & Retina, Tool: Morning Sunlight Exposure 00:12:02 Tool: Reduce Nearsightedness & Outdoor Time 00:12:33 Accommodation, Focus, Tools: Panoramic Vision; Upward Gaze 00:16:20 Sponsor: AG1 00:18:14 Improve Vision, Tools: View Distances; Smooth Pursuit; Accommodation 00:21:08 Binocular Vision, Lazy Eye, Children 00:23:57 Hallucinations & Visual System 00:25:09 Sponsor: ROKA 00:26:57 Improve & Test Vision, Tool: Snellen Chart 00:29:03 Support Vision, Tool: Vitamin A & Vegetables 00:30:23 Supplements, Lutein, Astaxanthin 00:32:52 Recap & Key Takeaways; Cardiovascular System Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Tools for Overcoming Substance & Behavioral Addictions | Ryan Soave 3:08:32

7 weeks ago3:08:32

3:08:32

My guest is Ryan Soave, LMHC , a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra ( NSDR ), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Levels: https://levelshealth.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman Timestamps 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships 01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR) 01:38:54 Yoga Nidra & Authenticity, Breaking Patterns 01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork 01:52:53 Sponsor: Waking Up 01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness 02:02:23 Gambling, Kids & Susceptibility 02:08:58 Transmuting Energy, Running, Dopamine, Feelings 02:15:41 Cocaine, Amphetamine, Stimulant Addiction 02:18:21 Overcoming Porn Addiction, Shame 02:30:03 Struggle, “Discomfort Appetite” 02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA 02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle 02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress? 02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations 02:59:56 Helping Someone With Addiction 03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How to Build Endurance 43:57

7 weeks ago43:57

43:57

In this Huberman Lab Essentials episode, I explain how to build endurance and describe targeted protocols to enhance different types of endurance. I discuss how endurance—the ability to sustain effort—requires the coordination of physical and mental systems driven by energy availability, brain willpower, and specific training adaptations in the muscles, heart, lungs and neurons. I explain conditioning protocols designed to enhance four types of endurance, from long-duration steady state to muscular endurance and high-intensity intervals, and how each training style triggers unique adaptations in the body and brain, such as improved mitochondrial function and oxygen utilization. Additionally, I highlight the crucial role of hydration and electrolytes, which are essential for neural function and influence the brain’s willpower to sustain effort. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length 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 Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Build Endurance 00:00:50 Energy Sources, ATP, Oxygen 00:04:14 Neurons & Willpower, Glucose & Electrolytes 00:09:19 Heart, Lungs; Physiology & Performance Limiting Factors 00:10:35 Sponsor: AG1 00:12:30 Muscular Endurance, Protocol, Concentric Movements, Mitochondria 00:19:10 Sponsors: LMNT & Eight Sleep 00:22:00 Long-Duration Endurance, Efficiency, Mitochondria, Capillaries 00:25:54 High-Intensity Interval Training (HIIT), Anaerobic Endurance, Protocol 00:32:33 High-Intensity Aerobic Endurance, Adaptations 00:35:30 Sponsor: Function 00:37:26 Brain & Body Adaptations, Heart 00:40:40 Hydration, Tool: Galpin Equation 00:42:21 Supplements, Stimulants, Magnesium Malate 00:43:11 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How to Improve Your Vitality & Heal From Disease | Dr. Mark Hyman 2:43:20

8 weeks ago2:43:20

2:43:20

My guest is Dr. Mark Hyman, M.D. , a physician and world leader in the field of functional medicine. We discuss a systems-based framework for diagnosing and treating the root causes of disease, rather than simply managing symptoms. We also cover cutting-edge health and longevity tools such as peptides, NAD/NMN, exosomes, proactive blood testing and cancer screening, as well as nutrition, supplementation, detoxification, and strategies for addressing specific diseases and health challenges. This discussion will benefit anyone seeking to improve their vitality or combat specific health concerns. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Dr. Mark Hyman 00:01:48 Functional Medicine, Chronic Fatigue Syndrome, Mercury; Systems Medicine 00:08:51 Metabolic Psychiatry; Medicine, Creating Health vs Treating Disease 00:12:19 Sponsors: Joovv & Eight Sleep 00:15:06 Wholistic View of Body, Root Causes 00:19:48 Medicine & Research; “Exposome”, Impediments & Ingredients for Health, Whole Foods 00:26:30 Seed Oils, Starch & Sugar, Ultra-Processed Foods; Obesity Rise 00:36:27 Sponsors: Function & ROKA 00:40:05 Tool: Ingredients for Health, Personalization; Multimodal Approach 00:46:25 Essential Supplements, Omega-3s, Vitamin D3, Multivitamin, Iodine, Methylated B12 00:56:54 Supplements & Traditional Medicine; Limited Budget & Nutrition 01:02:54 Air, Tool: Air Filters; Tap Water Filter; Tool: Health, Expense & Whole Foods 01:09:03 Food Industrialization, Processed Foods 01:14:23 Sponsor: AG1 01:16:18 Declining American Health & Nutrition, Politics, MAHA 01:26:03 Toxins, Food Additives, Generally Recognized As Safe (GRAS) 01:29:25 SNAP Program & Soda, Food Industry & Lobbying 01:36:58 Big Food, Company Consolidation, Nutrition Labels 01:44:21 GLP-1 Agonists, Doses, Risks; Food as Medicine, Ketogenic Diet 01:51:29 Cancer, Diets & Alcohol 01:54:03 Blood Markers, ApoB, Cholesterol, Tool: Test Don’t Guess, Individualization 02:02:54 Mercury; Tool: Detoxification, Sulforaphane, N-Acetylcysteine (NAC) 02:04:56 Endocrine Disrupting Chemicals, Fertility, Tool: Hormone Panels; Heavy Metals 02:11:36 Upregulate Detox Pathways, Gut Cleanse, Tools: Cilantro Juice, Fiber 02:17:08 Peptides, PT-141 (Vyleesi), BPC-157, Thymosin Alpha-1; Risks, Cycling 02:22:03 Cancer Screening, Data & Personalized Health; Alzheimer’s Disease 02:30:45 Longevity Switches, NAD, NMN; Exosomes, Stem Cells 02:39:50 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Build Muscle Size, Increase Strength & Improve Recovery 34:05

8 weeks ago34:05

34:05

In this Huberman Lab Essentials episode, I discuss how to build muscle strength and size (hypertrophy) and cover key training principles to enhance athletic performance and offset age-related muscle decline. I explain how the nervous system drives muscle movement, the key differences between training for hypertrophy or strength, and resistance training protocols to build muscle for performance and healthy aging. Additionally, I discuss tools for assessing recovery and the role of key nutrients—such as creatine and electrolytes—in supporting muscle development and performance. This episode provides actionable, science-backed strategies to enhance movement, preserve strength with age, and boost energy levels. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠ hubermanlab.com ⁠⁠⁠⁠⁠⁠. Timestamps 00:00:00 Huberman Lab Essentials; Muscle 00:02:02 Muscle & Nervous System 00:03:24 Sponsors: Eight Sleep & LMNT 00:06:03 Strength & Aging, Henneman's Size Principle, Use Heavy Weights? 00:10:09 3 Stimuli, Muscle Strength vs Muscle Growth (Hypertrophy) 00:12:11 Tool: Resistance Training Protocol, Increase Muscle Strength 00:15:55 Sponsor: AG1 00:17:50 Tool: Advanced Resistance Training & Volume; Speed, Rest 00:21:12 Testing for Recovery, Heart Rate Variability, Grip Strength 00:24:29 Sponsor: Function 00:26:16 Testing for Recovery, Carbon Dioxide Tolerance 00:29:20 Ice Bath Timing; NSAIDs & Exercise 00:30:34 Salt & Electrolytes; Creatine; Leucine Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How to Find & Be a Great Romantic Partner | Lori Gottlieb 3:23:58

9 weeks ago3:23:58

3:23:58

My guest is Lori Gottlieb, MFT , a psychotherapist and bestselling author who specializes in helping people build strong relationships by first understanding themselves and the stories they’ve internalized about themselves and others. We explore how our parents, wounds and unique strengths—both consciously and unconsciously—influence our partner choices and how we show up in relationships, as well as how to avoid and break free from destructive patterns. We also discuss the impact of texting, social media and dating apps on partnership. Lori shares which signals to follow to become the best romantic partner possible and how to make choices that lead to greater vitality, happiness and fulfillment in all areas of life. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Lori Gottlieb 00:02:01 Patient & First Question; Talked Out of Feelings 00:06:15 Self-Regulation vs Co-Regulation, Tool: Pause & Perspective 00:10:04 Sponsors: Helix Sleep & BetterHelp 00:12:36 Relationships, Childhood & Unfinished Business 00:17:13 Unconscious Mind, Hurtful Parent & Familiarity, Role of Therapy 00:26:35 Excitement & Chaos, Cherophobia; Storytelling, First Date & Sparks? 00:36:27 Tool: Awareness of Death & Living Fully; Vitality; Fear vs Acceptance 00:47:27 Sponsors: AG1 & David Protein 00:50:35 Activate vs Energize; Tool: Technology, Numbness & Overwhelm 00:54:50 Numb or Calm?, Gender Stereotypes, Tool: Mentalizing 01:00:51 Feelings, Projective Identification, Tool: Owning Your Feelings 01:03:25 React vs Respond; Space, Tool: Face-to-Face Conversation vs Text 01:10:16 Behavioral Change, 5 Steps of Change, Tool: Self-Compassion & Accountability 01:15:38 Sponsor: LMNT 01:16:54 Deadlines & Rules; Idiot vs Wise Compassion, No Drama & Assumptions 01:26:27 Silent Treatment, Crying & Manipulation, Shame vs Guilt, Self-Preservation 01:33:01 Self-Reflection, Individual & Couples Therapy, Transference; Agency 01:38:56 Texting, Conflicts, Breakups, Pain Hierarchy, Tool: Move Forward 01:46:42 Relationship Breakups, Daily World & Loss 01:53:30 Bank of Goodwill; Talking About Partner, Focus, Comparison 02:01:13 Infidelity, What If vs What Is, Attention & Appreciation 02:04:56 Gut Instinct, Change Behavior, Danger, Productive vs Unproductive Anxiety 02:15:27 Knowing Oneself, Relationships, Flexibility, Shared History 02:20:30 Romantic Relationships & Teens, Social Media, Privacy 02:27:09 Online Apps & Choices, Maximizers vs Satisficers, Tool: Identify Your Weakness 02:33:09 Fixing Issues Early, Tool: Self vs Partner Lists & Character Qualities 02:41:51 Feeling Toward Partner, Calm, Content; Tool: Operating Instructions 02:46:48 Help-Rejecting Complainers; Relationships, Love & Core Wounds 02:51:22 Stories & Unreliable Narrators, Editing, Tool: 5 Senses 02:59:04 Young Men, Masculinity, Confusion 03:07:03 Grief, Making Sense of Loss 03:09:54 Maybe You Should Talk to Someone Workbook; Ask The Therapist, Choosing a Bigger Life 03:20:26 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Lose Fat With Science-Based Tools 37:49

9 weeks ago37:49

37:49

In this Huberman Lab Essentials episode, I explore how the nervous system impacts fat loss and how certain behaviors and supplements can accelerate fat burning. I explain how non-exercise movements like fidgeting and shivering trigger adrenaline to boost fat metabolism. I also examine the impact of exercise intensity and fasted workouts on fat burning, and how supplements such as caffeine, GLP-1 and berberine can further support fat loss. These science-based tools go beyond traditional calorie counting to enhance metabolism and improve body composition. 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 episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠⁠⁠ hubermanlab.com⁠⁠⁠⁠⁠⁠⁠ . Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Fat Loss 00:01:00 Calories In, Calories Out; Nervous System 00:02:57 Fat Burning, Nervous System & Adrenaline 00:06:31 Sponsor: David 00:07:45 Increase Adrenaline, Shivering, Tool: Fidgeting 00:11:25 Shivering & Fat Loss, White & Brown Fat 00:14:42 Tool: Deliberate Cold Exposure Protocol 00:16:43 Sponsor: AG1 00:18:38 High, Medium vs Low-Intensity Exercise, Exercise Fasted? 00:24:30 Tool: Exercise for Fat Loss; Adrenaline 00:27:18 Sponsor: LMNT 00:28:34 Caffeine, Dose, Exercise & Fat Loss 00:30:17 GLP-1, Yerba Mate, Exercise; Semaglutide 00:33:16 Berberine, Metformin, Insulin 00:34:12 Diet, Adherence, Carbohydrates & Insulin 00:35:52 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Transform Your Mental Health With Diet & Lifestyle | Dr. Chris Palmer 3:13:02

10 weeks ago3:13:02

3:13:02

My guest is Dr. Chris Palmer, M.D. , a board-certified psychiatrist and professor at Harvard Medical School . He explains how specific nutrition, exercise, supplement-based, and other factors can improve mitochondrial health and thereby provide relief from adult and childhood ADHD, bipolar disorder, schizophrenia, and symptoms of autism. We discuss mitochondrial biology, whether vaccines can impact inflammation and mitochondrial health, and the potential ramifications. We also review creatine, methylene blue, and urolithin A, as well as the role of B vitamins and iron in treating depression. By the end of this episode, you will understand the powerful link between metabolic health and mental health, and the lifestyle, dietary, and other factors you can leverage to help overcome common mental health challenges and disorders. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Chris Palmer 00:02:15 Integrating Metabolic, Mental & Physical Health; Childhood Trauma & Risk 00:10:46 Sponsors: Our Place & LMNT 00:13:44 Depression Causes, Molecule Model?, Neuroplasticity?; Metabolism 00:22:20 Mitochondrial Functions, Stress Response, Mental Health 00:31:09 Sponsors: AG1 & Eight Sleep 00:33:59 Mitochondrial Health & 6 Pillars of Lifestyle Medicine 00:39:38 Stimulants, Mitochondria, Dopamine; Alcohol 00:45:47 Nicotine; Substance Use, Metabolic Health & Disease 00:52:23 Children, Energy & Metabolic Function; Diseases of Aging & Mental Disorders 00:59:18 Sponsor: Function 01:01:06 Diet & Metabolism; Ultra-Processed Foods, Additives, GRAS 01:09:30 Rebellious Spirit, Ultra-Processed Foods & Food Industry Funding 01:19:14 Ketogenic Diet, Epilepsy, Schizophrenia, Bipolar 01:22:52 Ketogenic Diet, Fasting & Mitochondria; Gut Microbiome, Brain Metabolism 01:30:06 Low-Fat Diets; Tool: Occasional Fasts; Ketogenic Diet; Intermittent Fasting 01:38:40 Nutrition Research, Food Industry Lobbyists; Ultra-Processed Foods, Addiction 01:46:55 Creatine & Mitochondrial Health 01:52:34 Methylene Blue & Mitochondria; Serotonin Syndrome 02:02:58 Urolithin A, Mitochondria Function; Supplements & Appropriate Use 02:11:14 Vitamin Deficiencies, Iron Deficiency 02:16:06 Vitamin B12 & Folate Deficiency, Autoimmune Disorders 02:24:48 Mental Illness & Root Causes 02:29:02 Vaccines, Inflammation, Mitochondria, Autism 02:39:17 Neurodevelopmental Disorder Onset & Follow-Up 02:45:31 Vaccines, Autism, Future Research; Mother Obesity & Diabetes 02:51:23 Father Obesity & Autism; Poor Metabolic Health, Blood Biomarkers 02:56:44 Assessing Metabolic Health & Biomarkers; National Institutes of Health (NIH) 03:02:59 Future Directions, Bridging Mental & Physical Health 03:09:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How to Learn Skills Faster 34:26

10 weeks ago34:26

34:26

In this Huberman Lab Essentials episode, I explore how to improve motor skill learning and proficiency—whether for athletic performance, learning an instrument or refining any physical skill. I explain practical tools to build skills, including how to structure learning sessions to focus on repetitions, use internal feedback systems and learn from errors—key elements for accelerating progress. I also discuss strategies such as visualization, metronoming, idle time and the impact of supplements like alpha-GPC and caffeine on performance. This episode provides valuable insights for anyone looking to accelerate and optimize their motor skill development. 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 episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠ hubermanlab.com ⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/lmnt Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Learning Motor Skills 00:01:10 Building New Skills, Tools: Open vs Closed Loop; Focus 00:03:58 Sponsor: LMNT 00:05:15 Skills & Realistic Expectations, Super Mario Effect 00:09:34 Tube Test & Brain, Tool: Increase Repetitions 00:12:19 Importance of Errors, Framing Effect, Neuroplasticity 00:14:39 Sponsor: AG1 00:15:43 Learning Session Protocol, Tool: Idle Time Post-Learning 00:19:44 Movement Speed, Ultra-Slow Movements 00:21:49 Skill Proficiency & Errors, Tool: Metronoming 00:24:16 Sponsor: Mateina 00:25:42 Mental Rehearsal & Limits, Tool: Visualization 00:28:24 Skill Learning & Supplements, Alpha-GPC, Caffeine 00:32:14 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How to Improve Your Teeth & Oral Microbiome for Brain & Body Health | Dr. Staci Whitman 2:54:46

11 weeks ago2:54:46

2:54:46

My guest is Dr. Staci Whitman, DMD , a board-certified dentist for kids and adults. We discuss the critical importance of oral care and the oral microbiome for brain and bodily health. We examine the negative effects of common oral care product ingredients such as alcohol, astringents, and bleaches. We also explore the history and real impact of fluoridated drinking water on oral, bone, and systemic health. Then we discuss healthy, lesser-known solutions for bad breath, canker sores, cavities, and teeth whitening. We cover how teeth can be made to repair their own cavities and the connection between oral health and cardiovascular health, male and female fertility, dementia, and cancer. This episode goes far beyond the best approaches to brushing and flossing and will be a valuable resource for anyone seeking to improve their oral health and appearance at any age. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Staci Whitman 00:02:04 Oral Health & Oral Microbiome 00:05:01 Oral Healthcare Ingredients, Sodium Lauryl Sulfate (SLS); Canker Sores 00:08:45 Sponsors: Eight Sleep & BetterHelp 00:11:38 Cavities & Teeth De-/Remineralization, Fluoride 00:19:14 Cavities, Tool: Meal Frequency, Fasting 00:21:51 Sugar, “Dissolvable” Carbs & Cavities, Tools: Feed the Rainbow, Clean Diet 00:27:41 White Teeth, Bleaching, Hydroxyapatite, Mouth Breathing 00:34:34 Antibiotics, Gut & Oral Microbiome, Tool: Probiotics 00:36:20 Mouthwash, Alcohol, Astringents, Cardiovascular Risk, Bad Breath 00:39:54 Sponsors: AG1 & Joovv 00:42:21 Saliva, Dry Mouth, Salivary Analysis, Tools: Hydration; Nasal Breathing 00:47:23 Mouth vs. Nasal Breathing, Hard & Soft Tissue Issues 00:54:19 Deviated Septum, Therapies, Kids & Adults, Mouth Breathing & Sleep Disorders 01:00:42 Gum Health, Flossing; Sexual Health 01:01:50 Shifting to Nasal Breathing, Mouth Taping, Tools: 3-Minute Test, Kiss The Sky 01:05:53 Chewing Gum, Mastic Gum, Tool: Xylitol; Chewing Food, Breastfeeding 01:11:28 Sponsor: Function 01:13:15 Gum Disease, “Leaky Gums”, Cardiovascular Disease, Dementia, Cancer 01:20:05 Antibiotics, Ozone Therapy, Oil Pulling, Mold, Tool: Coconut Oil; Facial Trauma 01:28:07 Nicotine Gum & Pouches, Oral Health; Coffee, Teeth Whitening 01:34:16 Whole Foods, Hydroxyapatite Toothpaste; Tool: Testing Oral Microbiome 01:39:39 Water Fluoridation, History, Other Fluoride Sources, Neurocognitive Issues 01:54:57 Drinking Water & Fluoride, Toothpaste, Cavities 01:59:51 Sponsor: LMNT 02:01:07 Water Fluoridation & Levels 02:04:52 Oral Health & Fertility 02:07:03 Toothbrushing, Flossing, Waterpik, Tool: Toothbrushing & Meals 02:13:23 Teeth Spots & Markings, Fluorosis, Hypoplastic Enamel 02:19:10 Oral Health, Women, Pregnancy, Menopause & Burning Mouth 02:23:16 Geographic Tongue; Lip Balm; Mouth Breathing, Symmetrical Chewing 02:27:09 Tongue Tie, Chewing & Speech Function, Intervention 02:32:27 Red Light Therapy, Peptides & Exosomes 02:34:40 Mercury Fillings, Ceramic Composites, Retainers, Sealants 02:39:08 Dentists, Depression, Anxiety, Suicide; Insurance 02:45:05 Recap, Top Behavioral Tools for Oral Health, Tongue Scrapping 02:52:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Supercharge Exercise Performance & Recovery with Cooling 33:19

11 weeks ago33:19

33:19

In this Huberman Lab Essentials episode, I discuss the critical role of temperature regulation in optimizing athletic and physical performance. I explain why overheating can hinder performance and endurance and how techniques like palmar cooling can help extend physical effort by aiding temperature regulation. I also highlight how specific body areas, such as the palms and face, are key targets for regulating temperature, allowing heat to dissipate efficiently. Lastly, I discuss how temperature can support training recovery while cautioning that extreme cold, such as ice baths immediately after training, can block adaptations. Read the episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠ hubermanlab.com ⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Physical Performance & Skills, Temperature 00:03:03 Sponsor: AG1 00:04:07 Temperature Homeostasis, Vasoconstriction & Vasodilation 00:06:42 Elevated Heat & Performance Barrier 00:08:26 Regulating Temperature, Glabrous Skin, “AVAs” 00:12:20 Sponsor: Eight Sleep 00:13:49 Strength Training & Heat Effects, Tool: Palmar Cooling 00:17:21 Endurance, Temperature & Willpower 00:20:54 Tool: Resistance Training, Running, Palmar Cooling & Water Temperature 00:24:23 Sponsor: Function 00:26:09 Ice Bath & Blocking Training Adaptations; Tool: Glabrous Skin & Recovery 00:29:31 NSAIDs (Tylenol) & Training 00:31:56 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How to Increase Your Speed, Mobility & Longevity with Plyometrics & Sprinting | Stuart McMillan 3:01:06

12 weeks ago3:01:06

3:01:06

My guest is Stuart McMillan , a renowned track and field coach who has trained dozens of Olympic medalists, professional athletes, and team coaches across a diverse range of sports. We discuss how to use plyometric work to improve mobility, strength, posture, and overall health. We emphasize the enormous benefits of skipping—a form of plyometrics—for joint health, aerobic conditioning, and coordination, as well as its advantages for people of all ages and fitness levels. We also explore the expressive nature of human movement, highlighting how certain movements reveal and can evolve one’s unique personality and abilities. Stu explains how resistance training, skipping, and striding can improve movement efficiency in all aspects of life. Anyone who exercises, as well as serious athletes, will benefit immensely from Stu McMillan’s knowledge of human mechanics and the practical tools he generously shares in this discussion. Read the full episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Wealthfront**: https://wealthfront.com/huberan Helix Sleep: https://helixsleep.com/huberman Function: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. 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 . Timestamps 00:00:00 Stuart McMillan 00:02:27 Running, Sprinting, Event Distances 00:09:01 Sponsors: Our Place & Wealthfront 00:12:13 Natural Sprinters, Kids, Sports Specialization 00:17:00 Athletes, Identity, Race Selection 00:23:38 Walking to Sprinting, Gait Patterns, Tool: Flat-Foot Contact 00:30:35 Visual Focus, Body Position, Running, Lifting Weights 00:36:00 Tool: Skipping & Benefits 00:42:18 Sponsors: AG1 & Helix Sleep 00:45:01 Tools: Skipping, Beginners, Jogging Incorporation 00:49:50 Transition Points, Tool: Skipping, Maximum Amplitude 00:53:03 Concentric & Eccentric Phases, Running 00:55:32 Transitioning to Striding, Posture, Center of Mass 01:03:11 Older Adults, Eccentric Control, Tool: Skipping 01:08:00 Naming Importance & Public Health; Skipping, Plyometrics 01:12:18 Sponsor: Function 01:14:06 Cross-Body Coordination, Rotation, Gaits; Phones & Posture 01:22:27 Expression Through Movement, Playfulness, Confidence 01:28:53 Being Yourself, Expression, Essence & Movement 01:36:39 Connecting with Movement, Building Cues, Mood Words 01:45:05 Pressure & Peace; Exercise, Movement & Age 01:51:39 Music, Art, Rhythm, Coaching; Soccer, Greatest Players & Countries 02:00:25 White & Black Athletes, Genetics, Environment 02:08:27 Running Form, Tools: High Knees, Stiff Springs, Hip Extension 02:17:21 Skipping Rope, Aging; Protocols & Rigidity, Principles Alignment 02:22:12 Resistance Training to Improve Movement, Sprinting Kinetics, Individualization 02:32:29 Transferring Weight Room to Track, Staggered Stance, Stretching 02:36:52 Performance-Enhancement, Elite Athletes, Androgen, Reputation 02:46:45 Testosterone Replacement Therapy (TRT), Age; Pharmacology vs. Training 02:52:14 Single Physical Metric & Sprinting; Pressure & Peace 02:58:34 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: Boost Your Energy & Immune System with Cortisol & Adrenaline 36:08

12 weeks ago36:08

36:08

In this Huberman Lab Essentials episode, I explain how specific hormones influence both energy levels and the immune system and discuss practical tools for increasing energy throughout the day and managing stress. I discuss the mechanism through which cortisol and epinephrine (adrenaline) impact the brain and body and why it’s important to regulate their levels, considering factors like time of day or stress levels. I also cover the positive benefits of short-term stress and behavioral protocols to increase energy and enhance stress resilience. Additionally, I explain how to optimize hormone levels through tools like sunlight exposure, meal timing, and supplements such as ashwagandha. Read the full episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠ hubermanlab.com ⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Immunity & Energy 00:01:34 Cortisol, Epinephrine (Adrenaline) 00:03:32 Sponsors: BetterHelp & LMNT 00:06:03 Cortisol & Epinephrine Biology 00:07:50 Timing Cortisol Release, Tool: Morning Sunlight Exposure 00:10:07 Daytime Stress, Learning & Cortisol 00:11:30 Tool: Increase Energy, Ice Baths, Cyclic Breathing, HIIT 00:16:23 Sponsor: AG1 00:17:26 Tool: Building Resilience; Cortisol vs. Epinephrine Effects, Immune System 00:21:29 Brief Stressors & Immune System 00:25:12 Sponsor: Function 00:26:59 Chronic Stress, Cortisol, Hunger & Food Choice 00:29:18 Stress & Gray Hair? 00:29:55 Reduce Cortisol & Supplements, Ashwagandha, Apigenin 00:31:39 Optimizing Cortisol & Epinephrine, Tool: Meals, Circadian Eating, Fasting 00:34:15 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Improve Focus with Behavioral Tools & Medication for ADHD | Dr. John Kruse 2:38:05

13 weeks ago2:38:05

2:38:05

My guest is Dr. John Kruse, M.D., Ph.D., a psychiatrist specializing in treating people with attention-deficit/hyperactivity disorder (ADHD). We discuss the many stimulant and nonstimulant ADHD medications available, covering both their potential benefits and risks. We also explore behavioral approaches to managing ADHD, the key role of maintaining a consistent sleep-wake schedule, and the impact of exercise, fish oil supplementation, and video games on ADHD. Additionally, we examine the genetic and environmental factors contributing to the rise in adult and child ADHD diagnoses and offer various options to consider if you or someone you know is struggling with focus. Read the full episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps 00:00:00 Dr. John Kruse 00:02:11 Attention-Deficit/Hyperactivity Disorder (ADHD) 00:05:37 Genetics & Environment; COVID Pandemic & ADHD Diagnoses 00:11:43 Sponsors: Eight Sleep & Joovv 00:14:26 ADHD, Interest & Careers 00:20:40 Social Media & Distractibility; ADHD & Lifespan Effect 00:27:39 Hyperfocus, Flow States 00:33:45 Tools: 4 Essential Behaviors for ADHD; Regular Meal Schedule 00:41:06 Sponsor: AG1 00:42:21 Tool: Regular Sleep Timing; Stimulants & Sleep 00:48:06 Insomnia; Tools: Bedtime Structure, Exercise, Phones, Breathing 00:52:30 Nighttime Waking Up; Cyclic Sighing 00:56:35 Exercise; Addiction, Risk, Kids & Stimulants; Catecholamines & Focus 01:04:32 Ritalin, Stimulants, Amphetamines; Amphetamine-Induced Psychosis & Risks 01:16:46 Sponsor: LMNT 01:18:03 Adult ADHD & Medications; Stimulants & Cardiovascular Risk? 01:26:06 Adult ADHD Medication Choices, Psychosis, Cannabis 01:33:49 ADHD Symptoms, Nicotine; Caffeine, Energy Drinks, L-Theanine 01:43:28 Fish Oil, Cardiac Effects & ADHD, Tool: Fish Oil Dose, EPA vs DHA 01:49:38 Sponsor: Mateina 01:51:04 Gut Microbiome 01:52:56 ADHD & Cognitive Behavioral Therapy (CBT), Tool: Task List System 01:57:52 Video Games, Neurofeedback, ADHD Benefit?, Tool: Technology Restriction 02:02:26 Guanfacine, Clonidine, Hypertension, Effects & Timeframe 02:10:13 Modafinil, History & Forms, Dependence 02:19:02 Drug Holidays; Short- vs Long-Acting Drugs, Addiction, Vyvanse 02:28:56 Time Perception, ADHD, Circadian Rhythm Disruption, Phototherapy 02:35:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How to Control Your Metabolism by Thyroid & Growth Hormone 35:14

13 weeks ago35:14

35:14

In this Huberman Lab Essentials episode, I explain how two key hormones control metabolism and discuss tools to enhance their levels to improve metabolic health. I discuss the pathways through which the brain and body interact to produce thyroid hormone and growth hormone, and how these hormones influence essential processes like tissue growth and repair, body composition, and energy production. I explain how thyroid hormone levels are influenced by key nutrients, such as iodine, selenium, and L-tyrosine. I also explain how practices such as exercise, sleep, meditation and sauna can offset age-related declines in growth hormone, to optimize overall hormone health and metabolism. Read the full episode show notes at hubermanlab.com . Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at ⁠⁠⁠⁠⁠ hubermanlab.com ⁠⁠⁠⁠⁠. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Hormones & Metabolism 00:01:41 Hypothalamus, Pituitary, Thyroid 00:03:22 Thyroid Hormone Functions, Tools: Iodine, Selenium, L-Tyrosine 00:07:55 Sponsor: Eight Sleep 00:09:27 Thyroid Hormone, Glucose & Metabolism; Thyroid Hormone Disorders 00:11:45 Growth Hormone Functions, Prescription Growth Hormone 00:14:41 Growth Hormone Release, Tools: Sleep & Bedtime Fasting 00:16:07 Growth Hormone Release, Tool: Meditation 00:18:21 Sponsor: AG1 00:19:24 Growth Hormone Release, Tools: Exercise, Warm-Up, Glucose, Cool Down 00:22:04 Growth Hormone Supplements, Arginine 00:24:07 Offsetting Age-Related Growth Hormone Decline 00:25:05 Temperature & Growth Hormone, Tool: Sauna Protocol 00:29:23 Sponsor: David Protein 00:30:38 Peptides, Sermorelin, Secretagogues, Risk 00:33:26 Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
How to Achieve Inner Peace & Healing | Dr. Richard Schwartz 2:13:08

14 weeks ago2:13:08

2:13:08

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships. Read the full episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman Wealthfront**: https://wealthfront.com/huberman Function: 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. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. 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 . Timestamps 00:00:00 Dr. Richard Schwartz 00:02:11 Internal Family Systems (IFS), Self & Parts 00:07:23 Sponsors: BetterHelp & David Protein 00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters 00:15:32 Frustration & Anger, Surrender & Perspective 00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts 00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors 00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self 00:46:41 Sponsors: AG1 & Wealthfront 00:49:24 IFS Therapy, Self-Exploration 00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens 01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity 01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions 01:11:18 Early Morning, Breathwork, Exiles & Healing 01:13:53 Sponsor: Function 01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion 01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship 01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self 01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors 01:39:30 Writing, Forming New Relationships with Parts, Leading with Self 01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors 01:48:37 Overworking, Fear, Mortality 01:54:35 Technology & Distraction, Exiles, Worthlessness 01:58:58 Psychiatry, Medicine, New Ideas 02:02:58 Culture & Expanding Problems, Activism & Self 02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices…

Huberman Lab

1
Essentials: How to Control Hunger, Eating & Satiety 39:55

14 weeks ago39:55