In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting.  I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying. By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  Eight Sleep: https://eightsleep.com/huberman  BetterHelp: https://betterhelp.com/huberman  Waking Up: https://wakingup.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Improve Studying & Learning 00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:45 Offsetting Forgetting 00:08:22 Learning & Neuroplasticity 00:13:06 Periodic Testing 00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement 00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise 00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR) 00:28:29 Tools: Study Habits of Successful Students 00:36:21 Sponsor: AG1 00:37:33 Studying & Aspiration Goals; Challenging Material 00:42:54 Tool: Testing as a Learning Tool 00:48:23 Self-Testing, Repeated Testing 00:55:29 Testing Yourself & Knowledge Gaps 01:01:11 Sponsor: LMNT 01:02:23 New Material & Self-Test Timing 01:07:21 Familiarity vs Mastery 01:10:55 Self-Testing & Offsetting Forgetting 01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions 01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation 01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine 01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity 01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk. We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use. We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo. Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems. Access the full show notes for this episode at hubermanlab.com. Pre-order Andrew's new book, Protocols, at protocolsbook.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Joovv: https://joovv.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Teo Soleymani 00:01:35 Sponsors: ROKA, Joovv & Helix Sleep 00:05:45 Skin Turnover; Skin Appearance & Stress  00:13:35 Caffeine, Vasoconstriction & Skin Redness 00:16:31 Nicotine, Vaping & Skin Appearance 00:18:37 Alcohol, Skin Health 00:24:33 Hydration, Fluid Intake & Genetics 00:26:19 Tool: Selecting a Moisturizer 00:29:28 Sponsor: AG1 00:30:40 Puffiness Under Eyes & Cause 00:32:14 Tool: Skin Cleansing; Frequency, Showers 00:41:57 Dry & Flaky Scalp, Dandruff 00:46:09 Cost & Skincare Products 00:50:20 Tool: Sun Exposure & Skin Health, Mood 00:56:24 Sponsor: LMNT 00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen 01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer 01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging 01:12:11 Premature Aging & Skincare 00:15:56 Choose Mineral or Chemical Sunscreen? 01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness 01:26:02 Tool: Selecting Mineral-Based Sunscreens 01:28:30 Chemical Sunscreens & Blood-Brain Barrier 01:30:13 Nutrition, Gut Microbiome & Skin Health 01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3 01:42:58 Retinoids vs. Retinol, Skin Appearance 01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion 01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels 02:04:10 Psoriasis, Phototherapy 02:10:03 Vitiligo, Immune System & Skin Cancer Risk 02:15:41 Acne, High Glycemic Index Foods, Dairy 02:19:38 Rosacea, Types & Treatments 02:23:00 Eczema, Immune System 02:25:37 Popping Pimples & Acne Scars; Corticosteroids 02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams 02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk 02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens. I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome.  I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance. I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions. This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman BetterHelp: https://betterhelp.com/huberman  ROKA: https://roka.com/huberman  LMNT: https://drinklmnt.com/huberman  Timestamps 00:00:00 Skin Health 00:02:59 Sponsors: Joovv, BetterHelp & ROKA  00:07:18 Skin Biology, Skin Layers 00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen 00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers 00:27:24 Sunburn & Skin Cancers 00:30:09 Sponsor: AG1 00:31:58 Vitamin D, Sun Exposure & Sunscreen 00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen 00:49:20 Skin Cancers, Moles, Laser Resurfacing 00:53:59 Sponsor: LMNT 00:55:34 Sun Exposure, Melanoma & Life Expectancy 01:03:13 Tool: Youthful Skin, Collagen & Vitamin C 01:12:55 Peptides, BPC-157, Copper 01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid 01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin 01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions 01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets 01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health 01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress 01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy 02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples 02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition 02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser 02:21:04 Psoriasis Treatment, Immune System & Prescriptions 02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Noam Sobel (00:04:03) Sponsors: LMNT & Waking Up (00:06:46) Olfaction Circuits (Smell) (00:14:49) Loss & Regeneration of Smell, Illness (00:21:39) Brain Processing of Smell (00:24:40) Smell & Memories (00:25:11) Sponsor: AG1 (00:29:07) Humans & Odor Tracking (00:39:25) The Alternating Nasal Cycle & Autonomic Nervous System (00:48:18) Cognitive Processing & Breathing (00:54:47) Neurodegenerative Diseases & Olfaction (01:00:12) Congenital Anosmia (01:06:19) Handshaking, Sharing Chemicals & Social Sensing (01:15:07) Smelling Ourselves & Smelling Others (01:22:02) Odors & Romantic Attraction (01:24:58) Vomeronasal Organ, “Bruce Effect” & Miscarriage (01:40:20) Social Chemo-Signals, Fear (01:50:26) Chemo-Signaling, Aggression & Offspring (02:03:57) Menstrual Cycle Synchronization (02:12:11) Sweat, Tears, Emotions & Testosterone (02:27:46) Science Politics (02:37:54) Food Odors & Nutritional Value (02:45:34) Human Perception & Odorant Similarity (02:52:12) Digitizing Smell, COVID-19 & Smell (03:05:50) Medical Diagnostic Future & Olfaction Digitization (03:10:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye? (00:33:55) Huberman Lab Premium In the full AMA episode, we discuss: Why We Yawn and Don't Yawn During Sleep How to Stay Motivated and Overcome Lethargy in Learning Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explore the science of mental visualization and its application for learning motor and cognitive skills. I discuss neuroplasticity-based skill development and the roles of focus, sleep, movement restriction, and agitation. I then present five key principles of mental visualization to enhance learning speed, accuracy, and consistency. I also provide examples of specific protocols, including repetitions, rest periods, and session frequency, and how to adapt these methods for injuries or breaks from traditional training. Throughout, I reference the scientific studies supporting these concepts. This episode should allow anyone to learn or teach more effectively through the use of mental visualization and training. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Mental Training & Visualization (00:05:01) Sponsors: LMNT & Waking Up (00:08:04) Developmental vs. Adult Neuroplasticity (00:11:42) Learning New Skills: Focus & Sleep (00:14:49) Long-Term Potentiation (LTP), Long-Term Depression (LTD) & New Skills (00:23:42) Principle #1: Very Brief, Simple, Repeated Visualization (00:26:35) Sponsor: AG1 (00:30:51) Principle #2: Mental Training Cannot Replace Real Training (00:37:36) Principle #3: Combining Real & Mental Training (00:43:17) Principle #4: Assigning Real-World Labels to Visualizations (00:50:37) Principle #5: Mental Imagery Equivalence to Real-World Perception (00:55:28) Tools: Effective Mental Training: Epochs, Repetitions, Sets & Frequency (01:05:00) Adding Mental Training; Injury, Travel or Layoffs (01:11:09) Timing of Mental Training & Sleep (01:15:17) Role of Gender & Age on Mental Training (01:17:10) First-Person vs. Third-Person Visualization; Eyes Open vs. Closed (01:23:53) Physical Skills, Motor Cortex & Cerebellum (01:31:15) “Go” & “No-Go” Pathways (01:34:19) Stop-Signal Task, Withholding Action (01:44:19) Aphantasia, Synesthesia; Social Cognition (01:52:58) Mental Training Practice & Benefits (01:57:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Matthew MacDougall, MD, the head neurosurgeon at Neuralink. Dr. MacDougall trained at the University of California, San Diego and Stanford University School of Medicine and is a world expert in brain stimulation, repair and augmentation. He explains Neuralink’s mission and projects to develop and use neural implant technologies and robotics to 1) restore normal movement to paralyzed patients and those with neurodegeneration-based movement disorders (e.g., Parkinson’s, Huntington’s Disease) and to repair malfunctions of deep brain circuitry (e.g., those involved in addiction). He also discusses Neuralink’s efforts to create novel brain-machine interfaces (BMI) that enhance human learning, cognition and communication as a means to accelerate human progress. Dr. MacDougall also explains other uses of bio-integrated machines in daily life; for instance, he implanted himself with a radio chip into his hand that allows him to open specific doors, collect and store data and communicate with machines and other objects in unique ways. Listeners will learn about brain health and function through the lens of neurosurgery, neurotechnology, clinical medicine and Neuralink’s bold and unique mission. Anyone interested in how the brain works and can be made to work better ought to derive value from this discussion. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Matthew MacDougall (00:04:22) Sponsors: LMNT & Waking Up (00:07:38) Brain Function & Injury; Brain Tumor Treatment (00:13:52) Frontal Lobe Filter; Sleep Deprivation (00:19:00) Neuroplasticity, Pharmacology & Machines (00:22:10) Neuralink, Neural Implants & Injury, Robotics & Surgery (00:27:52) Sponsor: AG1 (00:32:20) Neocortex vs. Deep Brain (00:36:45) Decoding Brain Signals (00:42:08) “Confidence Test” & Electrical Stimulation; RFID Implants (00:51:33) Bluetooth Headphones & Electromagnetic Fields; Heat (00:57:43) Brain Augmentation & Paralysis (01:02:09) Brain Implants & Peripheral Devices (01:12:44) Brain Machine Interface (BMI), Neurofeedback; Video Games (01:22:13) Improving Animal Experimentation, Pigs (01:33:18) Skull & Injury, Traumatic Brain Injury (TBI) (01:39:14) Brain Health, Alcohol (01:43:34) Neuroplasticity, Brain Lesions & Redundancy (01:47:32) Car Accidents & Driver Alertness (01:50:00) Future Possibilities in Brain Augmentation & BMI; Neuralink (01:58:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the biology of hair, hair growth, why hair growth slows and what causes hair to stop growing and/or “fall out.” I discuss the essential role of hair stem cells and other supporting biological factors for healthy hair growth. Then I describe various approaches (mechanical and chemical) to slow hair loss by increasing blood flow to hair stem cells, including minoxidil, tadalafil, PRP, microneedling, Botox and ketoconazole treatments. I also discuss how age-related hormone changes cause hair loss and explain the effectiveness of treatments such as caffeine, saw palmetto, growth hormone, finasteride and dutasteride. For all hair growth options, I describe potential side effects, how soon to expect results and the amount of hair regrowth to expect and I highlight effective combination treatments for hair regrowth even in hair “dead” (bald) zones. For many listeners, thinning, brittle hair, or pattern baldness are a source of anxiety and stress. This episode explains the mechanisms underlying hair regrowth tools and the science behind them so that you can evaluate potential treatments and associated side-effect profiles and select the best one(s) for you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Hair (00:04:29) Sponsors: LMNT & Waking Up (00:08:04) Psychological States & Hair (00:13:19) Hair Anatomy & Stem Cells (00:26:05) 3 Phases of Hair Growth (00:32:06) Sponsor: AG1 (Athletic Greens) (00:36:55) Minoxidil & Blood Flow (00:45:37) Increase Blood Flow: Massage, Tadalafil, Platelet-Rich Plasma (PRP), Microneedling (00:56:10) Microneedling, Minoxidil & “Dead Zones” (01:01:25) Botox Treatments (01:06:27) Androgens, Hair Growth & Pattern Hair Loss; Scalp vs. Beard Hair (01:15:46) Topical Caffeine & Slowing Hair Loss (01:21:06) IGF-1: Growth Hormone & Sermorelin; Insulin Sensitivity: Myo-Inositol (01:25:52) Iron & Hair Growth (01:27:04) 5-Alpha Reductase & Saw Palmetto; Curcumin (01:33:22) Ketoconazole & Offsetting Hair Loss (01:38:46) Topical & Oral Finasteride (01:51:00) Post- Finasteride Syndrome (01:56:01) Dutasteride (01:58:53) Mechanical & Chemical Stimulation for Hair Growth (02:02:46) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Elissa Epel, Ph.D., professor and vice chair of the department of psychiatry at the University of California San Francisco (UCSF) and the author of a new book entitled "The Stress Prescription." We discuss her work showing how stress impacts mood, eating behavior, mental health, physical health, and aging. She explains stress intervention tools using “top-down” techniques (e.g., radical acceptance, mindfulness, reframing), body-based methods (e.g., breathwork) including the Wim Hof Method, exercise, meditation, body scans, and environmental shifts proven to help people cease unhealthy rumination patterns. We discuss how stress can positively impact psychology and sense of purpose, how stress affects cellular aging, how our narratives of stressful events impact our mood and biology, and how to effectively reframe stress. She explains science-based techniques to break stress-induced cycles of craving and overeating and thereby improve insulin sensitivity and metabolic health. Dr. Epel provides a wide range of tools shown to be effective in reducing stress and improving various aspects of our health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Elissa Epel (00:02:33) Sponsors: LMNT & Waking Up (00:06:18) Stress; Effects on Body & Mind (00:12:50) Tools: Overthinking & Stress (00:15:37) Acute, Moderate & Chronic Stress, Breathing (00:21:23) Stress Benefits, Aging & Cognition; Stress Challenge Response (00:27:23) Sponsor: AG1 (Athletic Greens) (00:32:19) Tool: Shifting Stress to Challenge Response, “Stress Shields” (00:37:400 Stress, Overeating, Craving & Opioid System (00:48:55) Tools: Breaking Overeating Cycles, Mindfulness (00:54:44) Soda & Sugary Drinks (01:00:51) Smoking, Processed Food & Rebellion (01:06:47) Tools: Mindfulness, Pregnancy & Metabolic Health (01:14:11) Body Scan & Cravings (01:17:28) Tool: Meditation & Aging; Meditation Retreats (01:23:35) Meditation, Psychedelics & Neuroplasticity (01:26:02) Mitochondrial Health, Stress & Mood (01:29:49) Chronic Stress & Radical Acceptance, “Brick Wall” (01:37:57) Tool: Control, Uncertainty (01:45:25) Stress Management, “Skillful Surfing” (01:50:25) Narrative, Purpose & Stress (01:52:49) Breathwork, Wim Hof Method, Positivity & Cellular Aging (02:03:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain how dopamine dynamics — meaning changes and interactions between our baseline and peak levels of dopamine drive our cravings and sense of motivation. I also explain how to leverage dopamine dynamics to overcome procrastination. I cover behavioral, cognitive, nutrition-based and supplementation-based tools to optimize baseline and peak dopamine levels to ensure a persistently motivated state. I also discuss how to boost motivation when you are in a rut, why you might not want to stack behaviors/substances that spike dopamine and how to build and maintain a “growth mindset” for pursuing goals of any kind. Dopamine is an incredibly powerful neuromodulator involved in basic functions (e.g., hunger, romantic attraction, etc.) and feats of cognitive and physical performance; by understanding the dynamics of dopamine, listeners ought to be better positioned to overcome procrastination, maintain motivation, and improve confidence. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dopamine (00:02:48) Sponsors: LMNT & Waking Up (00:06:27) Dopamine Brain Circuits (00:14:53) Goals & Addiction (00:17:13) Dopamine Dynamics, “Wave Pool” analogy (00:20:28) Craving, Motivation, Pursuit & Reward Prediction Error (00:24:46) Sponsor: AG1 (Athletic Greens) (00:29:40) Feedback Cues & Reward Contingent Learning, “Scoreboard” (00:37:40) Addiction; Pleasure & Pain Imbalance (00:44:55) Dopamine Release & Addictive Substances/Behaviors (00:50:43) Addiction Recovery, Binding Behaviors (00:53:25) Tools: Maintain Baseline Dopamine Levels (01:03:26) Tool: Deliberate Cold Exposure & Dopamine (01:09:38) Prescriptions & Supplementation: L-Tyrosine, Mucuna Pruriens (01:18:58) Dopamine Trough Recovery, Postpartum Depression (01:23:31) Dopamine Dynamics, “Dopamine Stacking”; Intrinsic Motivation (01:38:10) Making Effort the Reward, Growth Mindset (01:41:49) Tool: Overcome Procrastination (01:52:16) Tool: Meditation & Procrastination (01:57:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the fifth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:53) Strategies for Abstaining From Addictive Thoughts and Narratives (00:21:07) Huberman Lab Premium In the full AMA episode, we discuss: Continuous Glucose Monitors (CGMs) How to Build Good Habits Alongside a Partner Who Challenges Them? Short Naps vs. Non-Sleep Deep Rest (NSDR) for Replenishing Energy and Dopamine Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Peter Attia, M.D. He completed his medical and advanced training at Stanford University School of Medicine, Johns Hopkins School of Medicine and the National Institutes of Health (NIH). Dr. Attia is host of the health and medicine podcast, The Drive, and the author of a new book, “Outlive: The Science & Art of Longevity,” which examines disease prevention and healthy aging, including emotional health. He explains the leading causes of death worldwide and how to measure one’s risk of death and mitigate each risk factor. Dr. Attia shares how, in addition to blood-based markers of lipids and hormones, there are behavioral measures and interventions, and key aspects of emotional health (i.e., relationships, emotional stability, purpose, etc.) that fundamentally impact our physical health and longevity, and how to assess and adjust our emotional health. This episode is rich with actionable information related to disease screening and biomarker testing, nutritional, exercise, behavior and prescription-based tools that area useful to all people regardless of age, male or female, and that can significantly improve vitality, health and lifespan. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Peter Attia (00:03:39) Sponsor: LMNT (00:07:34) Lifespan vs. Healthspan (00:10:54) “4 Horseman of Death”, Diseases of Atherosclerosis (00:14:44) Tool: Hypertension & Stroke, Blood Pressure Testing  (00:23:14) Preventing Atherosclerosis, Smoking & Vaping, Pollution (00:28:33) Sponsor: AG1 (00:33:29) Cholesterol, ApoB (00:42:21) Cholesterol Levels, LDL & ApoB Testing (00:49:29) ApoB Levels & Atherosclerosis, Causality (01:01:06) ApoB Reduction, Insulin Resistance, Statins, Ezetimibe, PCSK9 Inhibitors (01:12:30) Monitoring ApoB (01:18:30) Reducing Blood Pressure, Exercise & Sleep (01:20:50) High Blood Pressure & Kidneys (01:23:11) Alcohol, Sleep & Disease Risk (01:31:21) Cancer & Cancer Risks: Genetics, Smoking & Obesity (01:39:47) Cancer Screening & Survival (01:44:17) Radiation Risks, CT & PET Scans (01:48:48) Environmental Carcinogens (01:52:11) Genetic & Whole-Body MRI Screening, Colonoscopy (01:58:47) Neurodegenerative Diseases, Alzheimer’s Disease, ApoE (02:08:08) Alzheimer’s Disease & Amyloid (02:13:58) Interventions for Brain Health, Traumatic Brain Injury (TBI) (02:21:26) Accidental Death, “Deaths of Despair”, Fentanyl Crisis (02:31:20) Fall Risk & Stability, 4 Pillars of Strength Training (02:41:05) Emotional Health (02:53:45) Mortality & Preserving Relationship Quality (03:02:20) Relationships vs. Outcomes, Deconstructing Emotions (03:09:34) Treatment Centers, Emotional Processing & Recovery (03:16:34) Tool: Inner Monologue & Anger, Redirecting Self-Talk (03:27:37) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Satchin Panda, PhD, professor and the director of the Regulatory Biology Laboratories at the Salk Institute for Biological Studies. We discuss his lab’s discovery that “time-restricted eating” (TRE) aka intermittent fasting, is beneficial effects for metabolic health and longevity. Dr. Panda explains how TRE, and also longer fasts, can positively impact obesity, diabetes, cardiovascular health, age-related chronic diseases, and improve mood and cognitive performance. He also describes how the timing of eating, light exposure and exercise that ~50% of all people engage in, negatively impacts their health and explains how specific simple adjustments to these can positively shift their subjective feelings of health and biomarkers of cardiovascular function, glucose regulation and metabolism. We discuss how our circadian behaviors, which include our patterns of eating, sleeping and socializing, have an enormous impact on our biology, mood and health and how by simply confining our calorie consumption to a semi-regular daily window, can positively impact our physical health, mental health and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Satchin Panda (00:03:18) Sponsor: LMNT (00:07:24) Time-Restricted Eating (TRE), Calorie Restriction (CR) & Health (00:14:38) Mealtimes & Circadian Clock (00:21:34) Circadian Rhythm, Meal Anticipation, Digestion (00:25:28) Breaking a Fast, Burning Fat (00:28:45) Sponsor: AG1 (00:34:04) CR, Time Restricted Eating, Circadian Rhythm & Longevity (00:47:20) Gender, Hormones & CR; Relative Energy Deficient in Sports (REDS) (00:52:40) Physical Activity, Nutrition & Feeding Window (00:59:04) Nutrition Timing, Quality & Quantity; Low- Carbohydrate Diet (01:03:00) Caffeine, Nighttime Socialization, Fire, Breakfast (01:16:20) Circadian Rhythm, “Night Owls” & Genetics (01:26:37) Morning vs. Nighttime Discussions, “Me Time” (01:30:08) Light Sensitivity & “Night Owls”; Puberty, Melatonin (01:36:05) Shift Workers, Health & Disease (01:45:43) Artificial Lights, Young Adults & Sleep, Metabolic Dysfunction (01:50:59) Firefighters, Sleep & TRE; Cardiovascular Health, Blood Glucose (02:05:18) Shift Workers & Sleep; Alcohol & Caffeine (02:09:15) 12- Hour Feeding Window for Adults & Children, Sleep (02:22:10) Meal Timing (02:25:20) “Complete Fast”, Longer Fasts, Physical Health & Mental Health (02:28:12) “Fat Fasting”, Blood Glucose & Insulin (02:31:57) Fasting, Metformin, Rapamycin & Longevity; Human Applicability? (02:39:14) Circadian Rhythm & Metabolism (02:41:36) Ontime Health App, Circadian Clock App (02:46:17) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems. She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex.  She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com. Andrew's New Book Protocols: An Operating Manual for the Human Body: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman  Levels: https://levels.link/huberman  Helix Sleep: https://helixsleep.com/huberman InsideTracker: https://insidetracker.com/huberman  Timestamps 00:00:00 Protocols Book; Dr. Gabrielle Lyon 00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep 00:07:40 Skeletal Muscle & Longevity 00:11:25 “Under-muscled”, Leucine & Muscle Health 00:15:55 Muscle Health 00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen 00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal 00:31:57 Sponsor: AG1 00:33:46 Quality Protein, Animal & Plant-Based Proteins 00:37:36 Dietary Protein Recommendations, Meal Threshold 00:41:19 Muscle Health & Aging 00:46:02 Supplements & Creatine; Dietary Protein 00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk 00:52:43 Effects of Dietary Protein & Exercise on Body Composition 01:03:06 Thermic Effects, Protein  01:05:02 Sponsor: InsideTracker 01:06:14 Protein & Satiety, Insulin & Glucose 01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein 01:17:48 Dietary Protein, mTOR & Cancer Risk 01:21:36 Muscle Span & Aging, Sedentary Behaviors 01:24:00 Mixed Meals, Protein Quality, Fiber 01:29:21 Inactivity & Insulin Resistance, Inflammation 01:38:43 Exercise & Myokines, Brain Health & BDNF 01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground” 01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones 01:58:19 Movement, Exercise & Older Adults 02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work 02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen 02:20:18 Fasting, Older Adults; Tool: Meal Timing 02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc 02:30:59 Medications & Muscle Health 02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle 02:40:48 Benefits of Skeletal Muscle & Aging 02:42:16 Tools: Nutrition & Resistance Training for Muscle Health 02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points 02:52:00 Mindset Tools: Neutrality; Health & Worth 03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols Book Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss our body’s most vital and essential nutrient—water. I explain the structure of water and how it is used by the cells and tissues of our body, how much water we each need to drink and when in order to optimize our mental focus and physical performance; and I include how exercise, humidity, heat, and caffeine affect our hydration needs. I explain how temperature and pH influence water’s physical properties and if there is any scientific basis for drinking so-called “pH water” or “alkalized water” to improve health. I explain how to test your tap water for contaminants (e.g., endocrine disruptors) and the documented problems with fluoride in drinking water. I provide options for filtering drinking water and describe different water types (e.g., reverse osmosis, hydrogen-enriched, electrolyzed reduced, deuterium depleted, etc.). Since the human body is mostly water (55-80% depending on one’s age) and water has essential roles in health, disease and cellular function, everyone ought to benefit from understanding how best to clean our tap water, hydrate effectively and in some cases, adjust the type of water we drink to allow our brain and body to function optimally in regard to health and performance. For recommended water filters, tests and the full show notes, please visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Water (00:03:33) Tool Deliberate Cold Exposure, Immersion & Showers Mood & Fat Loss (00:15:42) Sponsor: LMNT (00:19:27) Water: Physical Properties & Chemistry (00:26:32) Bonds & Water Phases, “Structured Water” (00:32:38) Sponsor: AG1 (00:34:07) Body, Cells & Water (00:37:37) Water as a Solvent, Temperature & pH (00:41:49) Water Transport in Cells, Aquaporin Channels (00:49:46) Alkaline/pH Water; Temperature, pH & Water Transport (00:55:14) Water Cellular Function, Reactive Oxygen Species (ROS) & Antioxidants (01:02:38) Tool: Baseline Hydration (01:11:35) Tool: Hydration & Exercise, Galpin Equation (01:15:40) Tool: Hydration, Sauna, Humidity & Sweat; Thirst, Caffeine (01:19:15) Hydration; Cognitive & Physical Performance  (01:23:53) Tool: Water Filtration; Nighttime Urination (01:29:35) Tap Water Tests, Disinfection Byproducts (DBPs), Fluoride & Thyroid Health (01:37:18) Tool: Water Filters (01:44:18) Tool: Resting Tap Water & Sediment (01:48:13) Tool: “Hard Water”; Magnesium, Calcium & Cardiovascular Health (01:53:40) Water Temperature (01:56:42) Water Types: Distilled, Reverse Osmosis, Hydrogen-Enriched (02:03:26) Hydrogen-Enriched Water, Magnesium, Optimize Hydration (02:11:13) Tool: Molecular Hydrogen Tablets, Water pH (02:14:05) Structured Water (02:16:39) Tool: Water Pipes, Faucet Filter (02:19:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Oded Rechavi, Ph.D., professor of neurobiology at Tel Aviv University and expert in how genes are inherited, how experiences shape genes and remarkably, how some memories of experiences can be passed via genes to offspring. We discuss his research challenging long-held tenets of genetic inheritance and the relevance of those findings to understanding key biological and psychological processes including metabolism, stress and trauma. He describes the history of the scientific exploration of the “heritability of acquired traits” and how epigenetics and RNA biology can account for some of the passage of certain experience-based memories. He discusses the importance of model organisms in scientific research and describes his work on how stressors and memories can be passed through small RNA molecules to multiple generations of offspring in ways that meaningfully affect their behavior. Nature vs. nurture is a commonly debated theme; Dr. Rechavi’s work represents a fundamental shift in our understanding of that debate, as well as genetic inheritance, brain function and evolution. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Oded Rechavi (00:02:25) Sponsor: LMNT (00:06:04) DNA, RNA, Protein; Somatic vs. Germ Cells (00:14:36) Lamarckian Evolution, Inheritance of Acquired Traits (00:22:54) Paul Kammerer & Toad Morphology (00:25:16) Sponsor: AG1 (00:30:06) James McConnell & Memory Transfer (00:37:31) Weismann Barrier; Epigenetics  (00:45:13) Epigenetic Reprogramming; Imprinted Genes  (00:50:43) Nature vs. Nurture; Epigenetics & Offspring (00:59:06) Generational Epigenetic Inheritance  (01:10:20) Model Organisms, C. elegans (01:21:50) C. elegans & Inheritance of Acquired Traits, Small RNAs (01:26:02) RNA Interference, C. elegans & Virus Immunity (01:34:13) RNA Amplification, Multi-Generational Effects (01:38:41) Response Duration & Environment (01:47:50) Generational Memory Transmission, RNA (01:59:36) Germ Cells & Behavior; Body Cues (02:04:48) Transmission of Sexual Choice (02:11:22) Fertility & Human Disease; 3-Parent In Vitro Fertilization (IVF); RNA Testing (02:17:56) Deliberate Cold Exposure, Learning & Memory (02:29:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) How to achieve consistent state of motivation? [Martin Zokov] In the full AMA episode, we discuss: Are there neurological benefits from different types of body work? Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity? Is anxiety useful? Can it be controlled? Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode 6 of a 6-part series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains optimal nutrition, hydration and supplementation to achieve your fitness goals. We cover macronutrient guidelines, when to eat relative to training and training fasted versus fed. Dr. Galpin describes proper hydration for before and during exercise, how dehydration and/or low electrolyte concentrations impede physical and mental performance. He discusses what supplements work best for fitness and performance, how to decide which to take, if any, and when to take them. He also shares high-impact, lower-cost supplements and nutrition recommendations to benefit performance, recovery, and sleep. This episode also includes an audience Q&A. Overall, it is an in-depth but clear discussion of nutrition strategies and supplements that can help anyone improve their level of fitness physical and mental performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Nutrition & Supplementation (00:05:16) Creatine Supplementation, Muscle & Cognitive Function, Loading Phase (00:16:51) Sponsors: Levels, LMNT (00:20:31) Dehydration, Overhydration, Night Urination (00:35:37) Tool: Hydration, Caffeine & Electrolytes (00:41:22) Tool: Sweating, Salt & Performance (00:48:57) Sponsor: AG1 (00:49:49) Galpin Equation for Hydration & Exercise, Focus (00:55:28) Tool: 5 Steps to Optimize Hydration, Sipping Water, W.U.T. Status, Salt (01:10:58) Electrolytes, Carbohydrates & Exercise (01:15:44) Sponsor: InsideTracker (01:16:47) Training Fasted versus Fed, Caffeine, Carbohydrate Timing (01:25:13) Caffeine & Endurance (01:31:20) Citrulline, Beet Root Juice & Performance; Alpha-GPC & Focus, Nootropics (01:35:43) Rhodiola, Cortisol & Fatigue (01:39:55) Tool: Supplement Formulations (01:47:31) Supplements, Dependency & Root Cause; Foundational Behaviors (01:57:44) Acute vs. Chronic Effects, Supplements & Gut Microbiome (02:02:33) Tool: Sleep Environment, Absolute Rest (02:11:03) Tools: Sleep & Disturbances, Inositol (02:20:03) Tool: “Fitness Fatigue” Model, Taper, Anti-Inflammatory Supplements (02:26:33) Exercise Recovery: Curcumin, Omega 3s, Glutamine, Nutrition, Vitamins (02:39:27) Intermittent Fasting, Training & Keto Diets; GABA (02:43:39) Carbohydrate Loading; Amino Acid Supplements; “Anabolic Window” (02:47:23) Garlic; Tart Cherry Extract; Examine.com (02:51:50) Fitness Testing, Training Programs; Exercise Recovery (03:04:13) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain the biology of breathing (respiration), how it delivers oxygen and carbon dioxide to the cells and tissues of the body and how is best to breathe—nose versus mouth, fast versus slow, deliberately versus reflexively, etc., depending on your health and performance needs. I discuss the positive benefits of breathing properly for mood, to reduce psychological and physiological stress, to halt sleep apnea, and improve facial aesthetics and immune system function. I also compare what is known about the effects and effectiveness of different breathing techniques, including physiological sighs, box breathing and cyclic hyperventilation, “Wim Hof Method,” Prānāyāma yogic breathing and more. I also describe how to breath to optimize learning, memory and reaction time and I explain breathing at high altitudes, why “overbreathing” is bad, and how to breathe specifically to relieve cramps and hiccups. Breathwork practices are zero-cost and require minimal time yet provide a unique and powerful avenue to improve overall quality of life that is grounded in clear physiology. Anyone interesting in improving their mental and physical health or performance in any endeavor ought to benefit from the information and tools in this episode. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Breathing (00:05:57) Sponsor: LMNT (00:09:36) Respiration, Oxygen & Carbon Dioxide (00:18:18) Breathing Mechanics (00:26:30) Sponsor: AG1 (00:31:23) Chemistry of Breathing, Hyperventilation (00:40:35) High Altitudes, Oxygen & Breathing (00:47:16) Tool: Sleep Apnea, Nasal Breathing (00:51:50) Brain Centers & Breathing Rhythm (00:57:23) Brain, Hyperventilation & “Over-breathing” (01:03:53) What is Healthy Breathing? (01:09:44) Tool: Train Healthy Breathing, Carbon Dioxide Tolerance Test & Box Breathing (01:22:39) Tool: Breathwork & Stress Reduction; Cyclic Sighing (01:33:56) Tool: Physiological Sighing & Exercise Side Cramp (01:39:16) Breathing & Heart Rate Variability (01:46:21) Tool: How to Stop Hiccups (01:51:17) Tool: Stress Management & Cyclic Hyperventilation, “Wim Hof Method” (01:57:11) Deliberate Cold Exposure & Breathing (01:59:54) Tool: Inhales & Learning; Exhales & Movement (02:09:15) Mouth vs. Nasal Breathing, Aesthetics (02:16:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode 5 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton, he explains how to optimize post-training recovery and how to avoid overtraining in order to better achieve your fitness and exercise goals. He explains the cellular mechanisms of muscle soreness and pain, why adequate recovery is essential for all physical adaptations, and how to enhance recovery using breathwork, thermal, movement, and pressure-based techniques. He describes how overtraining impedes exercise progress and how to assess if you are overreaching or overtraining, by using specific biomarkers and indicators. Like other performance metrics, recovery is a skill that can and should be trained, and that can be learned. This episode provides an actionable toolkit for how to monitor and improve your exercise recovery abilities, which will improve your overall mental and physical health. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Recovery (00:04:17) Exercise & Delayed Muscle Soreness, Pain (00:11:35) Muscle Spindles, Reduce Soreness (00:18:56) Exercise, Homeostasis & Hormesis; Blood Test & Fitness Level (00:30:20) Recovery Timescales, Adaptation & Optimization (00:35:10) Adaptation & Biomarkers Levels (00:40:36) 4 Recovery Levels, Enhance Recovery (00:47:28) Sponsor: AG1 (00:48:19) Overreaching vs. Overtraining (00:52:53) Tool: Acute Overload & Recovery, Breathwork (01:03:39) Tool: Alleviate Acute Soreness, Compression Clothing (01:08:27) Tool: Acute Soreness, Massage, Temperature (01:14:21) Cold & Heat Contrast, Cold Shower vs. Immersion, Sauna & Fertility (01:20:44) Sponsor: InsideTracker (01:21:46) Combine Recovery Techniques (01:24:34) Monitoring for Overreaching & Overtraining (01:31:33) Overreaching/Overtraining, Performance & Physiology, Sleep (01:45:41) Overreaching/Overtraining, Biomarkers, Cortisol (01:50:45) Cortisol, Daily Levels & Performance; Rhodiola Supplementation (02:01:25) Carbohydrates, Cortisol & Sleep (02:05:05) Tool: Stress Biomarkers, Heart Rate Variability (HRV) (02:15:07) Tool: “Acute State Shifters”, Stimulants, Dopamine Stacking, Phones (02:25:04) Mirrors & Resistance Training (02:29:01) Tool: “Chronic State Shifters” (02:32:43) Training Recovery & Resilience; Bowling Alley Analogy (02:39:45) Trigger Adaptations & Stress Recovery  (02:42:41) Tool: Measure Recovery; Blood Biomarkers (02:50:06) Libido & Sex Hormones, Supplementation Caution (03:00:08) Tools: No-/Low-Cost Recovery Measurements (03:03:45) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Gina Poe, PhD, a professor in the department of integrative biology & physiology at the University of California, Los Angeles (UCLA). We discuss her research exploring how sleep impacts learning, memory, hormones and emotions. She discusses tools to enhance your quality of sleep, increase deep sleep, rapid eye movement sleep and growth hormone release-- a key hormone for health, immune function and vitality. Dr. Poe explains how a specific brain area, the locus coeruleus, facilitates the processing of emotions, helps relieve traumas and how to maximize locus coeruleus function. She also explains sleep’s vital role in opiate addiction recovery and how anyone can determine their optimal sleep timing and duration. This episode is rich with basic science information and zero-cost tools to enhance quality and effectiveness of sleep for sake of mental health, physical health and performance. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Gina Poe (00:02:52) Sponsor: LMNT (00:06:58) Sleep Phases, Perfect Night’s Sleep (00:10:32) Can You Oversleep? (00:14:50) Sleep Cycles, Sleep Spindles, “Falling” Asleep, Dreams & Memories (00:19:01) Tool: Growth Hormone Release & Sleep (00:22:05) Adolescence; Early Sleep, Alcohol & Sleep Spindles (00:24:55) Middle Sleep States & REM, Schema, Waking at Night (00:30:33) Deep Sleep, Dreams & Senses (00:33:22) Sponsor: AG1 (00:34:37) Later Sleep, Paralysis, Sleepwalking, Sleep Talking (00:36:47) Alarm Clock & Grogginess; Sleep Trackers, Brain & Sleep (00:43:19) Early Slow Wave Sleep & “Washout”, Normal Sleep Cycle & Night Owls (00:54:30) Locus Coeruleus, Learning & REM Sleep (01:01:46) Post-Traumatic Stress Disorder (PTSD), Locus Coeruleus & Sleep (01:07:31) Locus Coeruleus, Trauma & Sleep, Antidepressants, Norepinephrine (01:12:29) Locus Coeruleus, Bedtime & Novelty, Estrogen & Trauma (01:16:22)Sex Differences & Sleep (01:19:12) Tool: Non-Sleep Deep Rest (NSDR), Insomnia, Meditation, Prayer (01:27:42) Sleep Spindles, Learning & Creativity, P Waves & Dreaming (01:34:51) Lucid Dreams, Reoccurring Dreams, Trauma (01:44:11) Trauma Recovery, Locus Coeruleus & Norepinephrine, REM Sleep  (01:52:15) Opiates, Addiction, Relapse & Sleep (02:02:45) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In episode 4 of a 6-part series, Andy Galpin, PhD, explains how to design an effective training program for fitness, health and longevity through a 10-step approach. He covers goal setting, exercise selection, balancing, recovery periods and real-world challenges. He provides a year-long training example that considers sleep, sunlight and social connection. The program is modifiable for personal fitness goals and experience. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Optimal Fitness Programming (00:07:19) Sponsors: Eight Sleep (00:09:53) #1: Plan Fitness Goals, S.M.A.R.T. Goals (00:19:52) Intermediate Goals, Dopamine, Identify Your “Defender”, Goal Timing (00:26:25) Multiple Goals, Synergistic Goals, Interference Effects (00:36:13) Sponsor: AG1 (00:37:060 Physical Goal “Bins”, Specificity  (00:48:02) Tool: #2: Identify Your “Defender”, Quadrant System, “Drop Everything and…” (01:04:330 Sponsor: InsideTracker (01:05:35) #3: Goal Timeframe & Life Events; #4: Weekly Training Frequency (01:10:33) #5: Exercise Selection, Progression  (01:18:200 #6: Exercise Order, Identify Friction (01:29:20) Exercise Timing & Sleep, Down Regulation, Caffeine (01:36:24) #7: Intensity, #8: Volume, Progressive Overload, “Deloading” (01:43:59) #9: Rest Intervals, #10: “Chaos Management” (01:49:06) Fitness, Health & Longevity Goals, Proprioception & Non-Structured Exercise (01:53:41) Tool: Year-Long Program Example for Overall Fitness (02:07:58) Tool: Overall Fitness Template by Quarter, Matching Goals & Seasons (02:25:49) Training & Life Challenges: Sleep, Illness  (02:32:10) Tool: Program Flexibility, 3-Day Weekly Training Program (02:37:12) Physical Activity vs. Exercise (02:40:12) Tool:4-Day Weekly Training Program, Muscular Endurance (02:51:15) Tool: 5/6-Day Weekly Training Program, Recovery (02:54:06) Program Modification, Balancing Joy (03:04:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the causes and treatments of different types of headaches, including tension headaches, migraines, sinus and cluster headaches, as well as menstrual and other hormone-based headaches. I describe how to distinguish between the different headache types and how to select the right treatment, including prescription-based and non-prescription-based treatments, behavioral and nutrition-based approaches. I also explain the evidence and mechanisms supporting the use of omega-3 fatty acids, high dose creatine, peppermint oil, turmeric, acupuncture and more. Additionally, I touch on traumatic brain injury, the causes of photophobia, aura, and the link between spicy foods and thunderclap headaches. By the end of this episode, listeners and viewers will have a comprehensive understanding of headaches, their types and the best way to prevent and stop them. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Headache (00:03:51) Sponsor: LMNT (00:07:47) Headache Sources: Muscle Tension; Blood Flow & Meninges (00:14:06) Headache Sources: Neurons; Inflammation & Sinus Headache  (00:23:21) 3 Neuron Types, Pain, Tension Headaches (00:29:29) Sponsor: AG1 (00:31:05) Tension Headaches (00:34:29) Migraine Headaches, Aura, Photophobia  (00:43:10) Cluster Headaches (00:47:47) Hormone-Based Headaches, Menstrual Cycle & Menopause (00:53:38) Traumatic Brain Injury (TBI) & Headache, Baseline Health (01:02:08) Tool: Headache Treatment, Creatine Monohydrate & TBI (01:12:22) InsideTracker (01:13:55) Headache Treatment, Omega-3 & Omega-6 Fatty Acids (Linolic Acid) (01:22:14) Tool: Omega-3 Supplementation, Omega-6 Fatty Acids & Inflammation (01:28:11) Hormone Headache Treatment & Omega-3s (01:31:24) Tool: Aura, Photophobia & Offsetting with Red Light  (01:44:15) Tool: Tension Headache & Botox Treatment (01:49:43) Tool: Alternative Headache Treatments, Peppermint Oil, Menthol (02:01:35) Tool: Tension Headaches Treatment & Acupuncture (02:05:41) Tool: Migraine & Herbal Treatment, Caffeine Timing (02:13:26) Tool: Migraine Treatments & Curcumin (Turmeric) (02:18:00) Carolina Reaper Pepper & Thunderclap Headache (02:24:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

This is episode 3 of a 6-part special series on fitness, exercise and performance with Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton. He explains protocols to improve the various kinds of physical endurance: muscular endurance, anerobic capacity, maximum aerobic output, and long duration endurance. He also explains how the body uses different energy sources (carbohydrates, proteins, fats) during rest and exercise. He also explains the mechanisms underlying fat loss and how and why exercise accelerates rates of fat loss. We cover the many concepts related to endurance training and fat loss such as metabolic flexibility, breathwork training for exercise performance and recovery, lactate production and regulation, how to improve blood flow to muscles, anaerobic vs. aerobic metabolism, exercise fatigue, low-carbohydrate diets and fat loss, and how to combine different types of workouts to improve overall endurance. This episode in intended for everyone ranging from novice and recreational exercisers to elite endurance athletes. Anyone wishing to improve their physical health and performance stands to benefit from the information. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Endurance: Benefits, Mechanics & Breathing  (00:07:30) Tool: “Exercise Snacks” (00:14:21) Sponsor: Levels, LMNT (00:18:01) Endurance Categories (00:22:16) Fat Loss & Respiration; Carbon Cycles & Storage, Metabolism (00:33:08) Exhalation Rates, Exercise & Fat Loss; Calories (00:41:47) Cardiovascular Adaptations, Cardiac Output & Maximum Heart Rate (00:47:03) Sponsor: AG1 (00:47:55) Excess Post-Exercise Consumption (EPOC); Exercise Intensity & Fat vs. Carbohydrate Energy Utilization (00:59:35) Tool: Training for Fat Loss, Carbohydrate Stores, Liver Glycogen & Fatigue (01:08:01) Metabolic Flexibility, Carbohydrates & Fat; Exercise & Flexible Fuel Utilization  (01:16:07) Muscle & Basal Metabolic Rate (01:19:40) Sponsor: InsideTracker (01:20:43) Assessing Metabolic Flexibility, Blood Glucose, Carbohydrates (01:27:48) Caffeine, High-Carbohydrate Meals & Timing, Managing Daily Energy  (01:36:42) Cellular Energy (ATP) Production from Carbs; Lactate; Anerobic, Aerobic (01:50:45) Lactate, Energy Production Buffer (01:53:14) Fuel Sources & Exercise; Mitochondria, Oxygen Availability & Lactate (02:02:50) Lactate for Exercise & Cognitive Performance (02:04:33) Energy Production, Waste Management & Endurance Exercise; Insulin (02:12:49) Protein & Fat Utilization for Energy; Exercise & Fat Loss (02:21:20) Protein as Fuel Source, Fire Analogy  (02:26:39) Low-Carbohydrate Diet & Performance (02:29:40) Muscular Endurance: Fuel Sources, Training & Capillarization (02:37:30) Tool: Muscular Endurance & Modifiable Variables; Examples (02:45:07) Anerobic Capacity: Fuel Sources, Training & Oxygen Utilization  (02:49:23) Tool: Cardiac Output, Heart Rate Zones & Breathing “Gear System” (02:58:10) Tool: Anerobic Capacity & Modifiable Variables; Examples, Nasal Recovery (03:11:45) Tool: “Sugarcane” Endurance Protocol  (03:14:02) Anerobic Capacity, Training Progression  (03:16:40) Tool: Maximum Aerobic Output, Training & Modifiable Variables (03:21:58) Tool: Long Duration Endurance, Training, Circuits (03:25:13) Long Duration Endurance, Capillarization, Fatigue & Breathwork, Technique (03:29:10) Weekly Combination Training, Metabolic Flexibility & Longevity (03:37:23) Tool: Mixed Endurance Training, Half Marathon Example (03:47:33) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and clinical assistant professor of integrative medicine & nutritional sciences at Thomas Jefferson University. Dr. Gottfried specializes in hormone health, vitality and longevity using precision/personalized approaches. We discuss female hormone health, puberty, perimenopause, and menopause, hormone testing, the microbiome, stress related hormone challenges, their causes, and various treatments. We also discuss fertility, birth control and tools for improving microbiome health, treating PCOS, insulin management, and the best nutrition, supplementation, and exercise programs for women. While the episode focuses mainly on female hormones, males will also  benefit from our discussion because it includes  actionable tools suggested for managing stress, bolstering the gut microbiome, and immunity—all of which stand to improve overall health, vitality and longevity in males and females. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sara Gottfried (00:04:07) Sponsor: LMNT (00:07:50) Women, Family History, Heredity & Environment (00:11:00) Puberty, Stress, Menstrual Cycles, Intrauterine Devices (IUDs) (00:17:26) Tool: Sex Hormones, Microbiome, Estrobolome & Disease; Biomarker Testing (00:25:11) Nutritional Testing; Vegetables, Microbiome & Disease (00:27:33) Sponsor: AG1 (00:32:22) Microbiome, Prebiotics & Probiotics, Inflammation (00:36:08) Microbiome Testing, Magnesium, Constipation & Thyroid (00:42:25) Female Colonoscopy; Network Effect & Modern Medicine, Stress Factors (00:45:13) Constipation, Stress & Trauma, Autonomic Balance (00:55:35) Constipation Relief, Stress, Breathwork & Meditation (01:02:58) Systemic & Societal Stress Unique to Females (01:09:23) Testing & Future Behavior (01:11:55) Polycystic Ovary Syndrome (PCOS) & Cardiometabolic Disease; Stress  (01:22:57) PCOS, Insulin, Glucose Monitoring and Management; Data Access (01:29:48) Behaviors for Vitality; Exercise & Body Phenotype; Cortisol (01:36:40) Cortisol Supplements: Ashwagandha, Rhodiola, Fish Oil, Phosphatidylserine (01:42:36) Cortisol, Anxiety & Immune System; Adrenal Function, Resilience (01:48:07) Tool: Omega-3 Fatty Acids, Inflammation, Specialized Pro-Resolving Mediators (01:54:20) Oral Contraceptives, Benefits & Risks; Ovarian Cancer; Testosterone (02:06:50) Fertility, Follicular & Anti-Mullerian Hormone (AMH) Assessments (02:10:29) Menopause & Hormone Replacement Therapy; Women’s Health Initiative (02:15:30) Perimenopause, Cerebral Hypometabolism, Metabolism & Estrogen (02:21:49) Intermittent Fasting, Ketogenic Diet, Metabolic Flexibility  (02:23:29) Stool Testing (02:25:32) Coronary Artery Calcium (CAC) Test, ACE Score & Disease  (02:31:56) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Neural Network Newsletter, Momentous Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode 2 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains optimal protocols for increasing strength and causing hypertrophy (muscle growth), as well as for increasing speed and power. He explains the training principles and underlying mechanisms for reaching these goals. Our conversation covers a breadth of training topics, including selecting the number of repetitions, sets, inter-set and inter-workout rest periods, warm-ups, exercise cadence, breathing, stretching, recovery, training frequency, overcoming plateaus, nutrition, and he gives specific examples of exercises for power, strength, and hypertrophy. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman Eight Sleep: https://eightsleep.com/huberman Levels: https://levels.link/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Benefits of Strength & Hypertrophy Training, Aging (00:10:52) Strength & Hypertrophy Training, Aesthetics  (00:14:02) Sponsors: Eight Sleep, Levels (00:17:48) Strength vs. Hypertrophy Training: Adaptations (00:22:42) Ligaments, Tendons & Resistance Training (00:28:05) Bone Strength & Resistance Training, Age, Women (00:32:38) Strength Training & Major Adaptations (00:41:32) Sponsor: AG1  (00:42:25) Hypertrophy Training & Major Adaptations; Protein Synthesis (00:45:56) Endurance vs. Strength Training & Cell Signaling, Protein Synthesis (00:52:26) Muscle Hypertrophy, Sarcoplasmic Hypertrophy (00:56:37) Muscle Physiology & Plasticity, Muscle “Memory” (01:04:00) Non-Negotiables & Modifiable Variables of Exercise Training (01:11:51) Sponsor: InsideTracker (01:12:53) Tool: Speed & Power Training, “3 to 5” Approach, Periodization, Planning  (01:22:02) Warming Up & Training, Dynamic Movements (01:30:55) Strength vs. Hypertrophy Repetition Cadence, Triphasic Training (01:44:03) Tool: Breathing & Training, Valsalva Technique (01:53:22) Tool: Training Auto-Regulation, Specificity vs. Variation, Prilepin's Chart (02:02:35) Training to Failure, Exercise Selection & Recovery, Standardization (02:13:45) Tool: Power vs. Strength Training & Modifiable Variables; Supersets  (02:24:22) Sets & Rest Periods; Stretching (02:28:48) Tools: Power Training & Modifiable Variables; Examples (02:30:16) Tools: Strength Training & Modifiable Variables, Cluster Sets, Dynamic Variable Sets (02:40:44) Power & Strength Training Protocols (02:43:37) Intention, Focus & Exercise (02:47:29) Hypertrophy Training Program, Muscle Growth & Signaling  (02:55:12) Tools: Hypertrophy Training & Modifiable Variables; Examples (03:03:02) Balanced Muscle Development & Hypertrophy (03:09:04) Tools: Hypertrophy Training & Modifiable Variables; Splits (03:23:08) “Non-Responders” & Exercise Plateaus, Volume (03:27:06) Hypertrophy, Repetition & Rest Ranges, Muscle Failure, “Chaos Management” (03:37:39) Frequency & Workout Duration, Splits (03:44:52) Training Frequency, Infrequent Training, Intermediate Repetition Ranges (03:55:22) Hypertrophy, Muscle Damage & Recovery (04:01:15) Combining Cardiovascular & Hypertrophy Training, Interference Effect (04:06:22) Hypertrophy Training Protocols  (04:12:06) Tool: Neck & Rear Deltoid Exercises, Stabilization & Hypertrophy (04:14:42) Hypertrophy: Reps, Sets & Progression, “Hidden” Stressors, Exercises to Avoid (04:21:09) Deliberate Cold Exposure & Hypertrophy vs. Strength (04:26:41) Nutrition, Timing & Strength/Hypertrophy; Creatine (04:38:04) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I discuss the mechanisms by which human eggs and sperm are generated, the ovulatory/menstrual cycle, the conception process and overall fertility in males and females. I also explain how, regardless of whether you seek to conceive children, optimizing egg and sperm health is directly related to vitality and longevity. I cover nutritional, behavioral, supplemental, and medicinal approaches to optimizing egg and sperm health, the ovulatory/menstrual cycle and fertility. In addition, I explain lifestyle choices that greatly assist or harm fertility—several of which are very surprising. I provide science-based protocols for those trying to conceive children. The tools and principles I discuss can also improve overall vitality and longevity for everyone, regardless of age.  Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Fertility, Vitality & Longevity (00:04:24) Sponsors: LMNT (00:08:20) Eggs & Sperm, Genes, Fertilization (00:18:28) Puberty: Gonadotropin Releasing Hormone (GnRH), Melatonin & Leptin (00:23:38) Onset Trends of Puberty, Odors Effects (00:27:44) Female Puberty, Luteinizing Hormone (LH), Follicle Stimulating Hormone (FSH) (00:31:46) Sponsor: AG1 (00:36:34) Ovulatory & Menstrual Cycle (00:40:36) Follicular Phase: Egg Maturation & Ovulation, FSH & Estrogen (00:51:09) Luteal Phase: Progesterone & Estrogen, Menstruation (00:58:14) Ovulation & Libido; Luteal Phase & Malaise; Individual Variability (01:04:18) Sex Chromosomes, Sperm (01:11:40) Tool: Testicular Temperature & Fertility (01:17:22) Sperm Production, Seminal Fluid, Vasectomy (01:24:07) Sperm Cells, Mitochondria & Motility, Intercourse Frequency & Fertilization (01:28:31) Sperm Production, GnRH, FSH, LH & Testosterone (01:36:21) Ejaculate Quality, Sperm Counts, Fertilization, Ectopic Pregnancy (01:44:14) Tool: Sexual Intercourse Frequency & Fertilization (01:53:24) Tools: Tracking Ovulation, Libido, Lubricants (01:56:42) Fecundability: Egg Quality & Woman’s Age, Cumulative Pregnancy Rate (02:08:17) Miscarriages, Chromosomal Abnormalities (02:11:23) Female Fertility: Age, Follicle Testing & Anti-Mullerian Hormone (AMH) Testing (02:18:51) Male Fertility: Sperm Analysis, Age (02:24:52) Fertility & Hormone Analysis, Age (02:29:07) Fertility Effects of Sleep, Cortisol/Stress, Cannabis/Nicotine & Alcohol (02:42:40) Fertility, Sexually Transmitted Infections (STIs), Viral Infection & Cystic Fibrosis (02:47:42) Tool: Testicular Temperature & Fertility (02:51:26) Tool: Phones & Sperm Quality (02:58:06) Deliberate Cold Exposure & Fertility, Testicular Temperature, Cortisol/Stress (03:05:43) Fertility, Exercise & Mitochondrial Health; Intermittent Fasting (03:14:46) Testosterone Replacement Therapy & Sperm Production; Supplements (03:20:36) Sex Determination in Offspring, In Vitro Fertilization (IVF), Sperm Fractions (03:32:23) Postcoital Female Position & Fertilization, Sperm Quality (03:36:57) Cannabis & Sperm Motility, Libido, Pregnancy (03:42:33) Acupuncture, Fertility & Pregnancy (03:49:25) Fertility Supplements: L-Carnitine & Allicin, Coenzyme Q10 (03:56:18) Fertility Supplements: Inositol, Omega 3 Fatty Acids (04:02:50) Supplements for Hormones: Tongkat Ali, Shilajit, Zinc (04:13:02) Fertility & Prescription Medications (04:16:44) Human Reproduction & Fertility (04:20:12) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode 1 of a 6-part special series, Andy Galpin, PhD, professor of kinesiology at California State University, Fullerton and world expert on exercise science, explains the 9 different types of exercise adaptations that can be used to transform the functional capacities and aesthetics of our body, and benefits each adaptation has for our health. He explains the best evidence-based protocols to optimize your progress in building strength, endurance, muscle growth, flexibility and for optimal recovery, and he provides zero-cost and low-cost tests to assess all aspects of your physical fitness. This episode provides a foundation and tools for establishing a comprehensive assessment of your current fitness level, allowing you to select the ideal fitness programs to implement toward your goals. Subsequent episodes 2-6 in this special series explain goal-directed protocols to reach those goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Timestamps (00:00:00) Dr. Andy Galpin (00:02:04) Assessing Fitness  (00:05:40) 9 Exercise-Induced Adaptations  (00:10:56) Assessing Fitness Levels per Category; Fat Loss & Health (00:13:33) Sponsors: LMNT, Eight Sleep (00:17:20) Lifetime Endurance Training: VO2 Max & Other Health Metrics (00:26:10) Genetics vs. Lifestyle, Endurance Training & Identical Twins (00:33:49) Aging, Muscle Fibers & Exercise (00:37:12) Lifetime Strength Training & Outcomes  (00:39:58) Sponsor: AG1 (00:40:51) Exercise Physiology History; Strength Training Popularity (00:51:26) Bodybuilding & Misconceptions; Circuit/Group Training  (00:57:22) Women & Weight Training (01:04:19) Exercise Physiology History & Current Protocol Design (01:06:15) Sponsor: InsideTracker (01:07:18) Movement/Skill Test (01:12:38) Speed Test, Power Test (01:18:42) Strength Test (01:27:16) Hypertrophy Test (01:29:38) Muscular Endurance Test, Push-Up (01:36:23) Anaerobic Capacity Test, Heart Rate (01:39:29) Maximal Heart Rate Test, VO2 Max (01:42:42) Long Duration Steady State Exercise Test (01:44:00) Fitness Testing Frequency & Testing Order (01:52:44) VO2 Max Measurements (01:58:04) Protocols for the 9 Adaptations (01:59:58) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter Disclaimer Title Card Photo Credit: Mike Blabac Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Rick Rubin, one of the most renowned music producers of all time, known for his work with a wide range of artists, including Run DMC, Public Enemy, Beastie Boys, Red Hot Chili Peppers, JayZ, Adele, Johnny Cash, LL Cool J, Slayer, Neil Young, Ye (formerly Kayne West), Tom Petty, and many more. He is also the author of a new book, "The Creative Act: A Way of Being," which explores the creative process and how to access creativity. We discuss topics such as finding inspiration, the role of feelings as guideposts, learning from observing nature, balancing self-doubt and anxiety, and adopting new perspectives to channel the creative process. Rick also shares his thoughts on using deadlines, eliminating distractions, and how our experiences and emotions influence the creative process. Additionally, we discuss his love for professional wrestling. Our conversation can be applied to any activity or profession to access creativity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Rick Rubin (00:04:24) Sponsor: LNT (00:08:23) Creativity & Ideas, Cloud Analogy  (00:12:26) Language & Creativity; Kids (00:17:36) Feelings & Creative Ideas (00:22:01) Rules, Choice & Art; Personal Taste & Other’s Opinions  (00:29:59) Sponsor: AG1 (00:30:20) Changing Perspective & Creativity (00:35:04) Scientific Knowledge; Opinions & Art (00:41:27) Finishing Projects; The Source & Nature (00:47:40) Perception Filters, Contrast & Novelty (00:58:42) Music & Identity, Evolving Tastes (01:04:14) Focus, Disengaging & Subconscious; Anxiety  (01:13:22) Collaboration, Art & Rigorous Work (01:18:26) Process & “Cloud”; Perception & Storytelling (01:29:13) Limited Resolution, Considering the Inverse (01:35:38) Wrestling, Energy & Reality; Dopamine  (01:49:43) Wrestling, Style & Performance (01:52:40) Resetting Energy & Nature; Nostalgia (02:01:56) Sleep, Waking Up & Sunlight, Capturing Ideas (02:08:16) Creative Work Phases; Structure & Deadlines (02:15:32) Self-Doubt & Performance (02:19:13) Predictability & Surprise, Authenticity   (02:25:02) Past Experiences, Other’s Opinions  (02:29:42) Public Opinion & Science: Light, Acupuncture & Nutrition  (02:39:44) “Look for Clues”, Belief Effects  (02:46:25) Attention, Emotion & Art (02:48:07) Mantra Meditation, Awareness Meditation  (02:57:33) Rick Rubin Questions, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the third Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:27) Adaptogens (00:29:42) Huberman Lab Premium In the full 1.5 hour+ AMA episode, we discuss: Caloric restriction in fertile women Cognitive load limits Potential risks of Bluetooth, Wi-Fi, EMFs Creatine and aging Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain how to design a supplementation protocol to support maximum mental and physical health and performance depending on your specific needs, nutrition, lifestyle and finances. When most people hear about “supplements,” they think they are vitamin supplements, but there are many compounds that are powerful and sold over-the-counter that can enhance our health in performance and that can’t be obtained from foods. First, I discuss “foundational” supplements to support overall health, including water and fat-soluble vitamins, minerals, digestive enzymes, adaptogens, and prebiotics/probiotics. Then I explain how to use single-ingredient supplements to enhance specific aspects of your physiology, such as aiding sleep, cognitive enhancement, and focus supporting healthy hormone levels (e.g., testosterone, estrogen and growth hormone, thyroid). Finally, I explain when it makes sense to add supplements to your lifestyle and discuss how best to use supplements, including how to determine dosage, sourcing, continuous schedules and cycling, and how to layer different supplements most effectively. This episode will explain how to design the safest, most biologically effective, cost-effective supplementation protocol to meet your particular goals and support your overall health, including vitality and longevity. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Supplements (00:03:38) Hierarchy of Tools/Interventions, Developing a Supplementation Protocol (00:12:09) Sponsor: LMNT (00:15:38) Role of Supplements, Foundational Supplements, Water/Fat-Soluble Vitamins (00:21:07) Supplement Considerations: Cost, Nutrition & Schedule (00:25:25) Foundational Supplements, Digestive Enzymes, Adaptogens (00:28:04) Gut Microbiome, Probiotics/Prebiotics & Nutrition (00:32:09) Sponsor: AG1 (00:33:06) Supplements for Gut Microbiome, Brain Fog (00:36:44) Adaptogens & Broad-Spectrum Foundational Supplements (00:38:35) Core Supplement Questions & Meeting Foundational Needs (00:43:45) Supplements to Support Sleep: Myo-Inositol, Theanine (00:50:52) Supplements for Falling Asleep: Magnesium Threonate/Bisglycinate, Apigenin (00:55:55) Melatonin Caution (00:58:11) Supplement Dependency?, Placebo Effects (01:03:53) Nutrition & Behavior for Hormone Health (01:08:59) Hormone Health: Shilajit, Ashwagandha, L-Carnitine, Maca Root  (01:12:48) Growth Hormone: Behaviors, Arginine, Prescriptions  (01:16:04) Testosterone/Estrogen: Fadogia Agrestis; Bloodwork  (01:23:06) Testosterone Supplement: Tongkat Ali, Libido  (01:27:24) Menstrual Cycle, Birth Control & Fertility (01:30:54) Cognitive Enhancement & Focus, Sleep, Stimulants: Caffeine  (01:36:57) Adrenaline & Stimulants: Yohimbine, Rauwolscine (01:38:55) Adjusting Neurotransmitters: Alpha-GPC, L-Tyrosine; Layering Supplements (01:43:58) Cognitive, Mood & Metabolic Support: Omega-3 Fatty Acids (01:47:25) Food-Mimic Supplements, Protein  (01:50:09) Kids, Aging & Supplements (01:55:25) A Rational Supplementation Protocol (01:58:36) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Sam Harris, Ph.D. Sam earned his bachelor’s degree in philosophy from Stanford University and his doctorate (Ph.D.) in neuroscience from the University of California, Los Angeles (UCLA). He is the author of multiple best-selling books and is a world-renowned public-facing intellectual on meditation, consciousness, free will, psychedelics and neuroscience. He is also the creator of Waking Up and the host of the "Making Sense" podcast. In this episode, we discuss meditation as a route to understanding “the self” and experiencing consciousness, not just changing one’s conscious state. Sam describes several meditation techniques and their benefits, including how meditation fundamentally changes our worldview and how it can be merged seamlessly into daily life. It can help us overcome universal challenges such as distractibility and persistent, internal dialogue (“chatter”) to allow for deep contentment and pervasive shifts in our awareness, all while acknowledging the more immediate stress-lowering and memory-improving effects of meditation. We also discuss the therapeutic use of psychedelics and the mechanistic similarities between the benefits of a psychedelic journey and long-term meditation practices. And we discuss the rationale behind Sam’s recent decision to close his social media (Twitter) account. This episode should interest anyone wanting to learn more about the higher order functions of the brain, the brain-body connection, consciousness and, of course, meditation and why and how to meditate for maximum benefit. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Sam Harris  (00:04:54) Sponsor: LMNT (00:08:54) Sense of Self & Meditation, Dualism of Self (00:18:07) Sense of Self in Brain & Body  (00:25:28) Consciousness vs. Contents, Meditation (00:28:25) Interrupting Sense of Self & Attentional Focus, Visual Saccade  (00:33:30) Observer & Actor, Default Mode Network & Meditation, Blind Spot (00:36:52) Sponsor: AG1 (00:41:57) Mediation & Paths to Understanding Consciousness, Non-Dualistic Experience (00:57:32) Sense of Self throughout Evolution  (01:07:40) Sense of Self from Human Development, Language (01:19:46) Internal Dialogue, Distractibility & Mindfulness  (01:26:27) Time Perception & Mindfulness, Vipassana Meditation, Resistance & Pain (01:37:13) Consciousness & Sense of Control, Free Will (01:43:14) Authoring Thoughts: Storytelling & Ideas, Free Will (01:52:11) Meditation & the Paradoxical Search for Self (02:06:44) Meditation & Concentration Practice  (02:11:58) Mindfulness, “Skylike Mind” & Thoughts (02:15:11) States of Self & Context, Dualistic Experiences (02:32:39) Distraction & Identification of Thoughts, Meditation & “Flow” States (02:42:58) Eyes-Open Meditations, Sense of Self, Visual Cues & Social Interactions (02:54:59) Paths to Meditation, Mindfulness Meditation Step-Functions (03:05:58) Psychedelics, MDMA & Experiences in Consciousness, Religion (03:21:11) Meditation, Psychedelic Journeys & Inner Truths (03:29:48) Psilocybin, Ego-Dissolution & Thought Expansion (03:40:09) Process vs. Achievement of Goals, Fulfillment in Present (03:54:29) Leaving Twitter; Conflict, Life Interruption & Politics  (04:06:14) Social Media, Attentional Disruption & Deep Work (04:15:39) Meditation & Sense of Self (04:19:02) Sam Harris & Waking Up App, Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Jocko Willink, a retired Navy SEAL officer and author of multiple books on effective leadership and teamwork, self-discipline and mindset, and host of the Jocko Podcast. We discuss how people can build and sculpt their identity and psychology through specific mindsets and actions and how to adapt the self to novel and challenging situations, using specific daily routines. We consider how “energy” actually stems from physical action and describe practical tools and scientific mechanisms for leveraging exercise, cold exposure, nutrition, fasting, hydration, sunlight, mindset and music to make us feel more energized and what that, in turn, does for our life. Jocko explains how discipline and specific daily routines allow for productivity and creativity. And we discuss the qualities of successful leaders, including how to build confidence and real bonds when working with a team or family/friends. Jocko describes a particularly powerful tool of using perspective shifts to allow for ‘detachment’ as a unique way to identify novel solutions to problems. We also discuss the power of early developmental narratives and how experiences of friendship, love, connection and loss can serve as pillars for making us better human beings in all aspects of life. Our conversation covers a wide range of topics, including mental health, physical health and performance, and provides actionable tools that anyone, regardless of age or profession, can apply to live a more effective and meaningful life. Access the full show notes, including referenced articles, resources and more at hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Jocko Willink (00:04:07) Sponsor: LMNT & Waking Up (00:08:42) Sense of Self, Discovery & Autonomy (00:19:11) Mindsets in the Military: Garrison vs. Combat (00:25:02) Military Divisions (00:29:34) Daily Workouts & Discipline (00:31:07) Sponsor: AG1 (00:36:53) Energy & Movement, Cortisol, Nutrition (00:52:10) Exercise & Energy, Deliberate Cold Exposure (00:59:05) Win vs. Loss Mindset, Leadership, Action & Energy  (01:13:11) Confidence, Generators vs. Projectors, Family (01:24:01) Restoring Motivation: Social Connection & Play (01:32:44) Self-Identity & Context, Alcohol, Music, Dopamine (01:45:10) Motivation Sources & Recovering from Loss (01:54:05) Suicide, Navy SEALs, Social Contagion (02:09:00) Suicide, Alcohol, Positive Action  (02:15:03) Meditation, Detachment (02:20:30) Adaptability & Opportunities, Navy SEALs  (02:30:43) Ambition & Love, Likeability, Leadership (02:40:18) Building Teams, Detachment, Family (02:50:20) Detachment: Problems & Perspective (02:55:55) Tools: Strategies to Detach from Situation (03:08:31) Tool: Situational Awareness & Detachment (03:17:49) Social Media, Personal Flaws (03:23:01) Falling Asleep & Detachment (03:27:02) Resilience Calibration, Navy SEAL Training & Combat (03:39:16) Deliberate Discomfort & Mental Resilience (03:42:21) People & Animals, Personalities (03:51:25) Political Leadership & Military, Social Media (04:01:38) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain how the brain engages in creative thinking and, based on that mechanistic understanding, the tools to improve one’s ability to think creatively and innovate in any area. I discuss how convergent and divergent thinking are essential for generating creative ideas and provide three types of meditation tools (open monitoring meditation, focused attention meditation & non-sleep deep rest; NSDR), which improve our ability to engage in these creative thinking patterns in specific and powerful ways. I also discuss how dopamine and mood contribute to the creative process and describe behavioral, nutritional and supplementation-based approaches for increasing dopamine to engage in creative thought and implementation. I explain how movement and storytelling (narrative) approaches can generate novel creative ideas and how substances like alcohol, cannabis, and psilocybin impact our creative ability. Excitingly, creativity is a skill that can be cultivated and enhanced; this episode outlines many tools to help anyone access creativity and apply creative patterns of thought to different domains of life. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Creativity (00:04:47) Sponsors: AG1, LMNT, Waking Up (00:08:51) What is Creativity? (00:11:16) Creativity in Visual Arts, Escher & Banksy (00:23:37) Neural Circuits of Creativity (00:27:54) Sponsor: AG1 (00:33:13) Creative Ideas & Divergent Thinking (00:42:09) Testing Creative Ideas & Convergent Thinking (00:46:41) Dopamine, Convergent & Divergent Thinking Pathways (00:58:06) Tool: Open Monitoring Meditation & Divergent Thinking (01:07:38) Tool: Focused Attention Meditation & Convergent Thinking (01:11:06) Mood, Creativity & Dopamine (01:16:00) Tool: Mood Calibrating, Caffeine & Dopamine (01:23:41) Dopamine Supplementation; L-Tyrosine, Caffeine (01:30:15) Tool: Non-Sleep Deep Rest, Mesocortical Dopamine & Divergent Thinking (01:43:13) Serotonin, Psylocibin & Creative Thinking (01:49:13) Alcohol & Autobiographical Scripting; Cannabis (01:52:04) Attention Deficit Hyperactivity Disorder (ADHD) & Creativity (01:54:45) Tool: Movement & Divergent Thinking (02:01:02) Tool: Narratives & Storytelling for Creativity (02:14:47) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied. We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss. Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman  BetterHelp: https://betterhelp.com/huberman Eight Sleep: https://eightsleep.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Dr. Zachary Knight 00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up 00:07:07 Hunger & Timescales 00:11:28 Body Fat, Leptin, Hunger 00:17:51 Leptin Resistance & Obesity 00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons 00:30:26 Sponsor: AG1 00:32:15 Body Weight & Obesity, Genes & POMC Neurons 00:39:54 Obesity, Genetics & Environmental Factors 00:46:05 Whole Foods, Ultra-Processed Foods & Palatability 00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning 00:58:55 Calories vs. Macronutrients, Protein & Salt 01:02:23 Sponsor: LMNT 01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure 01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy 01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea 01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects 01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 133 01:34:49 Alpha-MSH & Pharmacology 01:40:41 Dopamine, Eating & Context 01:46:01 Dopamine & Learning, Water Content & Food 01:53:23 Salt, Water & Thirst 02:03:27 Hunger vs. Thirst 02:05:46 Dieting, Nutrition & Mindset 02:09:39 Tools: Improving Diet & Limiting Food Intake 02:14:15 Anti-Obesity Drug Development 02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Recently I had the pleasure of hosting a live event in New York, New York. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at Beacon Theatre. Get notified when new live events are announced: https://hubermanlab.com/tour Thank you to our sponsors Eight Sleep: https://eightsleep.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:02:17) You've Said Before That Stress Can Be Good for Us. How Do We Know When It's Too Much? (00:07:44) How Has Hypnosis Been Impacting Your Life? (00:12:51) What Are the Most Effective Protocols for Boosting the Microbiome? (00:18:38) Why Do Humans Love/Need Dogs so Much? (00:23:21) How Can "Night Owls" Best Function in a Society Made For "Morning Birds" (00:27:04) How Do You See Your Podcast Growing Over the Next Few Years? (00:31:12) What Is a Stress Inoculation Protocol for Workplace Anxiety? (00:33:04) What Do You Think Will Be the Next Hot Topic/New Trend in the Field of Neuroscience & Behavioral Therapeutics Within the Next 10-20 Years? (00:37:53) What Changes Have You Made to Your Fitness Protocol That Include Nutrition That You Wish You Knew Before Starting the Podcast? (00:40:11) For Things That Take a Long Time — Career, Pursuing a Degree, Etc — Is There a Way to Know Were on the Right Path? (00:46:36) Conclusion Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health. We discuss how to optimize male hormones using a range of nutritional and behavioral tools, exercise, and supplementation (including discussions on tongkat ali, fadogia agrestis, creatine, peptides and more). We explain how puberty and aging affect hormone levels, how to use bloodwork to monitor hormone levels, how hormone health impacts fertility, libido, hair loss, and prostate health, and describe behaviors that negatively impact testosterone levels. We also discuss how to approach prescription hormone therapies, including which biomarkers to monitor when using these approaches and how to optimize synergistic hormones (e.g., growth hormone and thyroid hormone) to support complete hormone health safely and rationally. Dr. Gillett offers numerous actionable tools that can be tailored to specific goals and age ranges to attain and maintain optimal levels of male hormones for overall health, well-being and longevity.  For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Kyle Gillett & Male Hormone Optimization (00:03:56) Sponsor: LMNT (00:07:43) Puberty: Height, Resistance Training, Childhood Obesity (00:15:14) “First” vs. “Second” Puberty (00:17:17) Hormone Optimization & Blood Work (00:22:14) Diet, Exercise, Sleep & Hormones (00:28:23) Hormones, Stress, Social Connection & Purpose (00:32:19) Hormones, Supplementation & Medication (00:34:08) Determining Individual Hormone Levels, ADAM Questionnaire (00:40:35) Libido, Masturbation, Pornography & the Dopamine “Wave Pool” (00:47:56) Sponsor: AG1 (00:49:46) Sustainable Exercise Regimen for Hormone Health (00:58:12) Testosterone Replacement Therapy (TRT) (01:01:02) Supplementation: Creatine & Hair Loss, Betaine, L-Carnitine & Allicin (Garlic) (01:11:45) Vitamin D, Boron; SHBG & Free Testosterone (01:15:34) Sponsor: InsideTracker (01:16:39) Tongkat Ali (Eurycoma longifolia; Longjack) & Steroid Pathways (01:22:09) Fadogia Agrestis & Testosterone  (01:26:32) Optimize Growth Hormone & IGF-1: Diet, Fasting, Supplements & Exercise  (01:31:52) Optimize Thyroid Hormone: Iodine & Goitrogens (01:33:56) Peptides: Growth Hormone, Tesamorelin, Ibutamoren & Gut Microbiome (01:42:06) Testosterone Therapy (01:47:03) Prescriptions & Hormones: Human Choriogonadotropin (HCG), Clomiphene (01:52:56) Testosterone Therapy + HCG, Fertility & Temperature (01:55:30) Hormone Health Q&A: Marijuana, Nicotine, Cycling, Pelvic Floor, Alcohol, Fat (02:06:08) Prostate Health & Tadalafil, Prostate Specific Antigen (PSA) (02:09:56) Hair Loss & DHT; Turmeric & Curcuminoids (02:18:13) BPAs, Phthalates & Hormone Health (02:21:55) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the second Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:00:54) Are there any science-backed protocols to increase deep sleep? (00:28:11) Huberman Lab Premium In the full 1.5 hour AMA episode, we discuss: What is your studying routine? What's the ideal amount of protein intake? Any tips to eliminate sugar cravings? What can we do when we wake up early in the morning before the sun is up and can’t benefit from direct sunlight exposure? Is it better to do shorter bouts of dynamic stretching more frequently throughout the day or longer bouts but multiple times per week? Title Card Photo Credit: Mike Blabac The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain how to use caffeine to enhance mental and physical health and performance, including the optimal dosages and intake schedules for caffeine. I explain how caffeine powerfully reinforces the consumption of certain foods and drinks—thereby increasing how much we like their tastes and seek them out. I discuss the mechanisms by which caffeine increases focus, alertness and mood and reduces sleepiness. I also explain many practical tools for caffeine use, including delaying caffeine intake after waking, intermittent caffeine use, during fasting, before and during exercise, and the use of theanine to curb jitters caused by caffeine. I also discuss the positive effects of caffeine on overall health and longevity and address several myths about caffeine. Since caffeine is one of the most commonly used substances (more than 90% of adults use caffeine daily!), this episode provides actionable tips for adjusting caffeine consumption to positively impact performance and health, including sleep. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Caffeine (00:02:58) Tool: GLP-1, Yerba Mate, Satiety & Weight Loss (00:11:22) Sponsor: LMNT (00:15:23) Caffeine Benefits for Mental & Physical Performance (00:20:23) Caffeine in Nature & Positive Reinforcement (00:26:44) Caffeine Effects on Brain; Reward Pathways (00:29:55) Caffeine as a Reinforcing Agent (00:35:55) Sponsor: AG1 (00:38:01) Caffeine, Adenosine & Reduced Sleepiness  (00:45:16) Tool: Caffeine Dosage, Caffeine Adapted (00:53:44) Tool: Delayed Caffeine Intake, Afternoon Crash & Sleep (01:04:46) Morning Exercise & Residual Caffeine Effects (01:07:56) Tool: Theanine & Jitteriness; Fasting, Intermittent Caffeine Use  (01:13:00) Theanine: Effects & Dosage (01:18:41) InsideTracker (01:19:45) Other Effects: Osteoporosis, Hormone Levels, Depression (01:27:41) Afternoon Caffeine & Sleep (01:31:45) Tool: Caffeine & Mental/Physical Performance; Cortisol & Caffeine Abstinence (01:46:04) Caffeine, Performance & Menstrual Cycle (01:47:27) Tool: Memory & Caffeine Timing; Adrenaline & Cold Exposure (01:54:08) Caffeine & Naps (01:56:34) Tool: Exercise, Caffeine, Dopamine & Positive Reinforcement  (02:01:55) Dopamine Stacking (02:06:04) Scheduling Caffeine to Maximize Its Effects (02:08:33) Pro-Health Effects of Caffeine (02:13:38) Tool: Sugar Cravings & Reinforcing Effects of Caffeine  (02:20:17) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous Supplements, Neural Network Newsletter Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Lex Fridman, Ph.D., a Research Scientist at the Massachusetts Institute for Technology (MIT), an expert on artificial intelligence (AI) and robotics, and the host of the Lex Fridman Podcast. We discuss Lex’s recent trip to the heart of the Ukrainian-Russian War, geopolitics, perspectives on people living in war zones, the shared human experience, and how information is communicated and controlled. As an experienced podcaster and public educator, Dr. Fridman offers unique insights into the art of holding conversations that grow understanding, especially when they involve people with opposing viewpoints. We also discuss the peer-review process for scientific research publications and how social media and podcasts are evolving the way science and technology are communicated. We consider how to find and follow your life’s purpose, maintain ongoing motivation and implement support systems to build and sustain momentum. Our conversation also covers capitalism, masculinity, chess and cheating, Lex’s idea for an AI robotics start-up and a Q&A from audience questions solicited on social media. As one of the main inspirations for the Huberman Lab podcast, hosting Dr. Fridman for this special centennial episode was an honor and a pleasure! For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Lex Fridman (00:04:46) Sponsor: LMNT (00:08:28) Podcasting (00:12:11) Ukraine, Russia, War & Geopolitics (00:23:17) Conflict & Generalized Hate (00:26:23) Typical Day in Ukraine; American Military & Information Wars (00:36:56) Sponsor: AG1 (00:38:42) Deliberate Cold Exposure & Sauna; Fertility (00:46:44) Ukraine: Science, Infrastructure & Military; Zelensky (00:53:33) Firearms; Violence & Sensitization (00:57:40) MIT & Artificial Intelligence (AI), University Teaching & Pandemic (01:05:51) Publications & Peer Review, Research, Social Media (01:13:05) InsideTracker (01:14:17) Twitter & Social Media Mindset, Andrew Tate & Masculinity (01:26:05) Donald Trump & Anthony Fauci; Ideological Extremes (01:35:11) Biotechnology & Biopharma; Money & Status (01:45:08) Robotics, AI & Social Media; Start-ups (01:53:50) Motivation & Competition; Relationships (02:01:55) Jobs; A Career vs. A Calling; Robotics & Relationships (02:12:11) Chess, Poker & Cheating (02:22:25) Ideas of Lately (02:24:44) Why Lex Wears a Suit & Tie (02:27:50) Is There an AI Equivalent of Psychedelics?  (02:29:06) Hardest Jiu-Jitsu Belt to Achieve (02:32:07) Advice to Young People (02:39:29) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest this episode is Chris Palmer, M.D., a board-certified psychiatrist and assistant professor of psychiatry at Harvard Medical School. He explains the important connection between nutrition, metabolism and mental health and his pioneering work using the ketogenic diet to successfully treat patients with various mental illnesses, including depression and schizophrenia. Dr. Palmer explains how the ketogenic diet is an evidenced-based treatment for epilepsy, mimics the fasted state and can offset the cognitive decline in Alzheimer’s. He describes the key roles of mitochondria in mental health, how certain conditions likely arise from mitochondrial dysfunction, and how low-carbohydrate diets increase mitochondrial turnover to improve mental health. He also explains how low-carbohydrate diets positively impact the gut microbiome and weight loss, important risk factors for mitochondrial health such as marijuana and alcohol, and the best way to increase circulating ketones depending on individual needs. We also cover how a ketogenic diet impacts mood, sleep, and fertility. Dr. Palmer’s work stands as a revolutionary approach to mental health and disease that, given the prevalence of mental health challenges, should be of interest to people of all backgrounds and ages. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Chris Palmer, Mental Health & Metabolic Disorders (00:03:42) Sponsor: LMNT (00:07:18) Nutrition & Mental Health (00:20:43) Low-Carb Diets & Anti-Depression, Fasting, Ketosis (00:27:52) Schizophrenia, Depression & Ketogenic Diet (00:33:58) Sponsor: AG1 (00:35:38) Psychiatric Mediations, Diet Adherence (00:42:35) Highly Processed Foods, Ketones & Mental Health Benefits (00:46:51) Ketogenic Diet & Epilepsy Treatment (00:56:10) Ketogenic Diet & Mitochondria Health (00:57:05) Nutrition & Benefits for Neurologic/Psychiatric Disorders (01:05:44) Mitochondrial Function & Mental Health (01:15:12) InsideTracker (01:16:23) Mitophagy, Mitochondrial Dysfunction, Aging & Diet (01:25:09) Neurons, Mitochondria & Blood Glucose (01:31:54) Obesity, Ketogenic Diet & Mitochondria (01:40:00) Mitochondrial Function: Inheritance, Risk Factors, Marijuana  (01:46:34) Alcohol & Ketogenic Diet (01:55:21) Brain Imaging, Alzheimer’s Disease & Ketones (02:01:05) Exogenous (Liquid) Ketones vs. Ketogenic Diet (02:06:27) Neuronal Damage, Ketones & Glucose  (02:10:16) Alzheimer’s Disease, Age-Related Cognitive Decline & Ketogenic Diet (02:23:45) Ketogenic Diet & Weight Loss (02:35:47) Ketogenic Diet & Fasting, Hypomania, Sleep (02:46:37) Low Carbohydrate Diets, Menstrual Cycles, Fertility (02:52:23) Obesity Epidemic, Semaglutide & GLP-1 Medications  (03:01:01) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I explain the science of happiness, including the different types of happiness and how our actions, circumstances and mindset control them. While it is difficult to standardize happiness from one person to the next, I outline a structured framework of what is critical to increasing your innate “natural happiness,” including financial security, purposeful work and relationships, and I explain specific tools to increase internal happiness (so-called “synthetic happiness”). I review how specific types of human connection and attention to our choices (or lack thereof) can increase or undermine our level of happiness. I also discuss the importance of certain types of physical contact, gratitude, financial choices and volunteer contributions that research shows can maximize happiness. And I discuss how factors such as children, pets, physical well-being, substance use, prior traumas and life-phase milestones affect our quest for and depth of happiness. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Happiness (00:06:27) Tool: Light Exposure Timing & Brightness Timing (00:14:30) Sponsor: LMNT (00:17:51) Imprecise Language for Happiness (00:20:26) Happiness: Neuromodulators & Neurotransmitters  (00:26:32) Harvard Happiness Project  (00:29:22) Income & Happiness; Social Interactions & Peer Group  (00:37:20) Work, Sense of Meaning & Happiness (00:40:13) Toolkit for General Wellbeing (00:43:06) Happiness Across the Lifespan, Does Having Children Make Us Happier? (00:47:20) Sponsor: AG1 (00:50:20) Birthdays & Evaluated Happiness (00:52:45) Smoking, Alcohol & Happiness (00:54:23) Trauma & Happiness, Lottery Winner vs. Paraplegic Accident (01:05:05) Synthesizing Happiness (01:09:18) Natural Happiness & Synthetic Happiness; Music (01:13:45) Tool: Synthesizing Happiness: Effort, Environment & Gratitude (01:24:50) Tool: Pro-Social Spending/Effort, Happiness (01:31:55) Tool: Focus, Wandering Mind & Meditation  (01:39:40) Tool: Quality Social Connection (01:41:28) Brief Social Connection, Facial Recognition & Predictability (01:46:33) Deep Social Connection, Presence & Eye Contact (01:54:00) Physical Contact & Social Connection, Allogrooming, Pets (02:03:00) Freedom & Choice; Synthetic Happiness (02:11:57) Happiness Toolkit (02:22:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

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

My guest is Layne Norton, Ph.D. — one of the world’s foremost experts in nutrition, protein metabolism, muscle gain and fat loss. We discuss the science of energy utilization and balance, the efficacy of different diets (e.g., ketogenic, vegan, vegetarian, carnivore, omnivore), and how best to build lean muscle mass and lose fat. We also discuss optimal protein and fiber intake, the best sources of protein, the correlation between appetite, satiety signals and exercise, along with male and female-specific needs. Dr. Norton also explains how to support a healthy gut microbiome and offers insight into sugar and artificial sweeteners, processed, cooked, and raw foods, supplements, seed oils, and the relationship of LDL/HDL levels to cardiovascular health. This episode serves as a master class in nutrition, metabolism and exercise and is sure to benefit people of all ages and with different health and fitness goals. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Layne Norton, Nutrition & Fitness (00:03:10) Sponsor: LMNT & Waking Up (00:06:50) Calories & Cellular Energy Production (00:12:35) Energy Balance, Food Labels, Fiber (00:15:19) Resting Metabolic Rate, Thermic Effect of Food (00:19:04) Exercise & Non-Exercise Activity Thermogenesis (NEAT) (00:25:49) Losing Weight, Tracking Calories, Daily Weighing (00:29:24) Post-Exercise Metabolic Rate, Appetite (00:34:35) Sponsor: AG1 (00:36:19) Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs (00:43:46) Exercise & Satiety Signals, Maintain Weight Loss & Identity (00:56:32) Weight Loss & Maintenance, Diet Adherence (01:03:33) Restrictive Diets & Transition Periods (01:08:03) Gut Health & Appetite (01:16:23) Tool: Supporting Gut Health, Fiber & Longevity (01:23:59) LDL, HDL & Cardiovascular Disease (01:30:31) Leucine, mTOR & Protein Synthesis (01:37:31) Tool: Daily Protein Intake & Muscle Mass (01:44:24) Protein & Fasting, Lean Body Mass (01:55:38) Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea (02:04:28) Processed Foods (02:11:54) Obesity Epidemic, Calorie Intake & Energy Output (02:17:33) Obesity, Sugar & Fiber, Restriction & Craving (02:25:57) Artificial Sweeteners & Blood Sugar (02:38:55) Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar (02:50:19) Rapid Weight Loss, Satiety & Beliefs (02:58:13) Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity (03:08:15) Females, Diet, Exercise & Menstrual Cycles (03:14:05) Raw vs. Cooked Foods (03:16:32) Berberine & Glucose Scavenging (03:19:12) Fiber & Gastric Emptying Time (03:21:00) Supplements, Creatine Monohydrate, Rhodiola Rosea (03:30:33) Hard Training; Challenge & Mental Resilience (03:36:12) Carbon App (03:47:11) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to a preview of the first Ask Me Anything (AMA) episode, part of Huberman Lab Premium subscription. The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium Timestamps (00:00:00) Introduction (00:01:09) How do you use ultradian cycles in your daily work? (00:22:38) Huberman Lab Premium In the full 2 hour+ AMA episode, we discuss: Neuroplasticity and dementias (Alzheimer's, MS, Parkinson's) — Protocols for protecting the brain? Zone 2 training What do you do when you live in a northern climate and the sun doesn't rise until hours after you are up? Morning routine for people who work from 8 am to 5 pm Best productivity method: to-do list or time-blocking everything on a calendar? Seed oils and metabolic disease Do recommendations and protocols you give change with age (beyond 60)? What advice would you give to your younger self? Title Card Photo Credit: Mike Blabac Huberman Lab is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the biological mechanisms of the state changes that occur during different types of meditation and describe how to develop the meditation practice optimal for you. I explain key meditation principles, such as using specific breathwork patterns and adjusting your perception to specific locations along the continuum between interoception, exteroception and dissociation. I discuss how meditation practices lead to long-term trait changes and neuroplasticity, including changing your default mood, reducing baseline anxiety/depression, increasing your ability to focus, enhancing relaxation, improving sleep, and increasing your overall happiness level. I also explain the concept behind the “third-eye center,” what mindfulness is from a biological standpoint, the power of ultra-brief meditations and how to select the best meditation and time and duration to meditate to meet your need. I also explain a novel open-eyed perception-based meditation that may enhance focus, relaxation and task-switching ability. Whether you are a novice or an experienced meditator or simply interested in how our brain controls different aspects of conscious awareness and self-regulation, this episode should interest you. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Meditation (00:04:48) Sponsor: LMNT (00:08:25) Brief History of Meditation: Consciousness, Psychedelics, fMRI (00:16:19) How the Brain Interprets the Body & Surrounding Environment; Mindfulness (00:26:07) Neuroscience of Meditation; Perceptual Spotlights (00:31:58) Sponsor: AG1 (00:33:41) Interoception vs. Exteroception (00:42:20) Default Mode Network, Continuum of Interoception & Exteroception (00:53:30) Tools: Interoceptive or Exteroceptive Bias, Meditation Challenge (01:01:48) State & Trait Changes, Interoceptive & Exteroceptive Meditations, Refocusing (01:07:35) Tool: Brief Meditations, Waking Up App (01:10:30) “Third Eye Center” & Wandering Thoughts (01:20:46) Meditation: Practice Types, Focal Points & Consistency (01:24:10) Breathwork: Cyclic Hyperventilation, Box Breathing & Interoception (01:30:41) Tool: Meditation Breathwork, Cyclic vs. Complex Breathwork (01:39:22) Interoception vs. Dissociation, Trauma (01:47:43) Model of Interoception & Dissociation Continuum (01:53:39) Meditation & Dissociation: Mood, Bias & Corresponding Challenge (02:00:18) Meditation & Sleep: Yoga Nidra, Non-Sleep Deep Rest (NSDR) (02:11:33) Choosing a Meditative Practice; Hypnosis (02:14:53) Tool: Space-Time Bridging (STB) (02:25:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Eddie Chang, MD, a neurosurgeon and professor of neurological surgery at the University of California, San Francisco (UCSF) and the co-director of the Center for Neural Engineering & Prostheses. We discuss the brain mechanisms underlying speech, language learning and comprehension, communicating human emotion with words and hand gestures, bilingualism and language disorders, such as stuttering. Dr. Chang also explains his work developing and applying state-of-the-art technology to decode speech and using that information and artificial intelligence (AI) to successfully restore communication to patients who have suffered paralyzing injuries or “locked in syndrome.” We also discuss his work treating patients with epilepsy. Finally, we consider the future: how modern neuroscience is overturning textbook medical books, the impact of digital technology such as smartphones on language and the future of natural and computer-assisted human communication. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Dr. Eddie Chang, Speech & Language (00:03:16) Sponsor: LMNT (00:07:19) Neuroplasticity, Learning of Speech & Environmental Sounds (00:13:10) White Noise Machines, Infant Sleep & Sensitization (00:17:26) Mapping Speech & Language in the Brain (00:24:26) Emotion; Anxiety & Epilepsy (00:30:19) Epilepsy, Medications & Neurosurgery (00:33:01) Ketogenic Diet & Epilepsy (00:34:04) Sponsor: AG1 (00:36:10) Absence Seizures, Nocturnal Seizures & Other Seizure Types (00:41:08) Brain Areas for Speech & Language, Broca’s & Wernicke’s Areas, New Findings (00:53:23) Lateralization of Speech/Language & Handedness, Strokes (00:59:05) Bilingualism, Shared Language Circuits (01:01:18) Speech vs. Language, Signal Transduction from Ear to Brain (01:12:38) Shaping Breath: Larynx, Vocal Folds & Pharynx; Vocalizations (01:17:37) Mapping Language in the Brain (01:20:26) Plosives & Consonant Clusters; Learning Multiple Languages (01:25:07) Motor Patterns of Speech & Language (01:28:33) Reading & Writing; Dyslexia & Treatments (01:34:47) Evolution of Language (01:37:54) Stroke & Foreign Accent Syndrome (01:40:31) Auditory Memory, Long-Term Motor Memory (01:45:26) Paralysis, ALS, “Locked-In Syndrome” & Brain Computer Interface (BCI) (02:02:14) Neuralink, BCI, Superhuman Skills & Augmentation (02:10:21) Non-Verbal Communication, Facial Expressions, BCI & Avatars (02:17:35) Stutter, Anxiety & Treatment (02:22:55) Tools: Practices for Maintaining Calm Under Extreme Demands (02:31:10) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Title Card Photo Credit: Mike Blabac Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

I describe a fitness protocol that maximizes all the major sought-after aspects of physical fitness, including strength, endurance and flexibility. I discuss fundamentals of resistance training protocols, including repetitions, sets, inter-set and inter-workout rest periods and periodization of intensity and volume to improve strength and hypertrophy. I also explain how to integrate this with endurance training across the week by controlling the duration, timing and intensity of cardiovascular workouts. I also cover science-based protocols on leveraging the mind-body connection, deliberate breathing (during and after exercise), stretching, deliberate heat and cold exposure, and non-sleep deep rest (NSDR) for better workout performance and faster recovery. Further, I tackle a range of real-world issues that can affect a consistent training schedule, such as whether you should train if you are sick, have had a poor night of sleep or had a stressful event and how to start training again after a break and whether you should train in a fasted or fed state. Physical fitness is a key variable for immediate and long-term health. This episode provides a modifiable “foundational” template that can be adjusted based on your current fitness level, goals, time constraints, and access to different types of equipment. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Foundational Protocol for Fitness (00:04:35) Tool: Soleus (Calf) Push-Ups, Glucose Utilization & Metabolism (00:13:49) Sponsor: LMNT (00:18:53) Core Principles of Fitness & Modifiable Variables (00:23:37) Day 1: Long Endurance Workout (00:34:38) Day 2: Leg Resistance Training, Strength & Hypertrophy (00:36:13) Sponsor: AG1 (00:39:22) Key Principles of Resistance Training (00:51:10) Day 3: Heat & Cold Exposure, Recovery (01:00:35) Day 4: Torso & Neck Resistance Training (01:09:55) Day 5: Moderate Intensity Cardiovascular Training, Running Alternatives (01:16:43) Day 6: High-Intensity Interval Training, Maximum Heart Rate (01:24:10) Day 7: Arms, Neck & Calves Resistance Training (01:28:45) Flexibility of Foundational Protocol, Workout Spacing (01:33:00) Tool: Mind-Muscle Contraction, Physiological Sighs  (01:37:10) Safety & Endurance/Cardiovascular Workouts (01:38:32) Tool: Stress or Poor Sleep & Workouts, Recovery & NSDR (01:41:20) Should You Train Fasted or Fed? (01:43:58) Tool: Static Stretching & Flexibility, Irradiation & Resistance Training (01:49:10) Tool: Hanging from a Bar & Fitness Metric  (01:50:16) Should You Train Sick?, Ramping Training (01:53:33) Tool: Deliberate Slow Breathing & Recovery (01:55:00) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous Supplements, Huberman Lab Premium, Neural Network Newsletter, Social Media Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices

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

In this episode, I discuss cannabis (aka marijuana), including the biological mechanisms underlying its effects on the mind and body, its known medical applications, its impact on libido, creativity, hunger, hormones and more. I also cover the known adverse health consequences of chronic and even acute (one-time) use and the factors that determine if cannabis is helpful or harmful. Additionally, I detail how the various strains of cannabis: sativa, indica and hybrid strains, can produce such divergent effects depending on the strain type, THC-to-CBD ratio, total dosage, and frequency of use. I review why cannabis can impact speech patterns and one’s propensity to develop anxiety/depression during and after use and, in some individuals, paranoia. As the legal landscape for cannabis is rapidly evolving, this episode should interest a wide audience, including former/current cannabis users, those in the medical, sports, law enforcement, and educational communities and, of course, children, teenagers, and parents. For the full show notes, visit hubermanlab.com. Thank you to our sponsors AG1: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Cannabis (Marijuana) (00:005:02) Sponsor: LMNT (00:07:03) Tool: Non-Sleep Deep Rest (NSDR), Sleep & Anxiety (00:15:08) Cannabis Strains, Psychoactive Compounds: THC & CBD (00:19:34) Sativa vs. Indica, Stimulant vs. Relaxation Effects (00:25:55) Hybrid Cannabis Strains, Type 1, 2 & 3 Strains (00:31:56) Naturally Occurring Receptors: Nicotinic & Cannabinoid Receptors (CB1) (00:35:18) Sponsor: AG1 (00:40:35) THC, CBD vs. Endogenous Cannabinoids, Dependence (00:43:14) Endogenous Cannabinoids, Cannabinoid Receptors & Nervous System Function (00:53:07) Biological Effects of Cannabis (00:56:29) Cannabis Sativa & Subjective Effects: Mood, Stress, Alertness, Paranoia (01:04:58) Cannabis Indica & Subjective Effects, Memory, Dosage (01:09:41) Brain Areas Affected by THC & CBD, Side Effects (01:16:08) Creativity: Convergent vs. Divergent Thinking & Dopamine (01:26:41) Does Cannabis Increase Creativity? (01:35:08) Chronic Cannabis Use & Changes in Speech Patterns (01:46:46) Cannabis & Libido, Dopamine & Prolactin (01:56:55) Cannabis & Hormones: Prolactin, Testosterone, Estrogen & Fertility (02:06:53) Smoking/Vaping Tobacco or Cannabis & Negative Health Consequences (02:10:06) Avoiding Cannabis During Pregnancy/Breastfeeding, Fetal Neural Development (02:18:13) Negative Health Consequences of Cannabis, Anxiety & Depression, Tolerance (02:25:57) Cannabis Use & Adolescence/Young Adulthood, Predisposition to Psychosis (02:34:36) Adolescent Cannabis Use: Brain Development & Mental Health Disorders (02:41:44) Cannabis & Pain Management, Divergent Effects of Cannabis (02:44:54) Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Huberman Lab Premium, Momentous Supplements, Neural Network Newsletter, Instagram, Twitter, Facebook, LinkedIn Disclaimer Learn more about your ad choices. Visit megaphone.fm/adchoices