Andrew Huberman

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed and depth. I also describe what to do immediately after a training session (note: this is different than the optimal protocol for cognitive skill training) and as you progress to more advanced levels of performance. I also cover the science of skill-based visualization which does have benefits, but only if done correctly and at the correct times. I discuss auto-replay of skill learning in the brain during sleep and the value of adding in post-training ‘deliberately idle’ sessions. I cover how to immediately improve limb-range-of-motion by leveraging cerebellum function, error generation, optimal repetition numbers for learning and more. As always, scientific mechanism, peer-reviewed studies and science-based protocols are discussed. Thank you to our sponsors InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Our Patreon page: / andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website: https://hubermanlab.com Join the Neural Network: https://hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction 00:06:28 Skill Acquisition: Mental & Physical 00:08:40 Clarification About Cold, Heat & Caffeine 00:12:45 Tool: How To Quickly Eliminate the Side-Stitch ‘Cramp’ & Boost HRV Entrainment 00:16:08 Physical Skills: Open-Loop Versus Closed-Loop 00:18:50 Three Key Components To Any Skill 00:21:00 Sources of Control for Movement: 1) CPGs Govern Rhythmic Learned Behavior 00:23:30 Upper Motor Neurons for Deliberate Movement & Learning 00:25:00 Lower Motor Neurons Control Action Execution 00:25:26 What To Focus On While Learning 00:27:10 The Reality of Skill Learning & the 10,000 Hours Myth 00:28:30 Repetitions & The Super Mario Effect: Error Signals vs. Error Signals + Punishment 00:34:00 Learning To Win, Every Time 00:39:26 Errors Solve the Problem of What Focus On While Trying to Learn Skills 00:43:00 Why Increasing Baseline Levels of Dopamine Prior To Learning Is Bad 00:44:40 The Framing Effect (& Protocol Defined) 00:46:10 A Note & Warning To Coaches 00:48:30 What To Do Immediately After Your Physical Skill Learning Practice 00:53:48 Leveraging Uncertainty 00:56:59 What to Pay Attention To While Striving To Improve 01:04:45 Protocol Synthesis Part One 01:07:10 Super-Slow-Motion Learning Training: Only Useful After Some Proficiency Is Attained 01:11:06 How To Move From Intermediate To Advanced Skill Execution faster: Metronomes 01:16:44 Increasing Speed Even If It Means More Errors: Training Central Pattern Generators 01:19:12 Integrated Learning: Leveraging Your Cerebellum (“Mini-Brain”) 01:22:02 Protocol For Increasing Limb Range of Motion, Immediately 01:28:30 Visualization/ Mental Rehearsal: How To Do It Correctly 01:33:50 Results From 15 Minutes Per Day, 5 Days Per Week Visualization (vs. Actual Training) 01:35:34 Imagining Something Is Very Different Than Actually Experiencing It 01:37:58 Cadence Training & Learning “Carryover” 01:39:00 Ingestible Compounds That Support Skill Learning: Motivation, Repetitions, Alpha-GPC 01:43:39 Summary & Sequencing Tools: Reps, Fails, Idle Time, Sleep, Metronome, Visualization 01:46:20 Density Training: Comparing Ultradian- & Non-Ultradian Training Sessions 01:49:24 Cost-Free Ways to Support Us, Sponsors & Alternate Channels, Closing Remarks Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

My guest is Layne Norton, Ph.D. (@biolayne1) — 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. #HubermanLab #Nutrition #Exercise Thank you to our sponsors AG1 (Athletic Greens): https://athleticgreens.com/huberman LMNT: https://www.drinklmnt.com/huberman ROKA: https://www.roka.com/huberman InsideTracker: https://www.insidetracker.com/huberman Supplements from Momentous https://www.livemomentous.com/huberman Huberman Lab Premium https://hubermanlab.com/premium Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Dr. Layne Norton BioLayne: https://biolayne.com Carbon app: https://joincarbon.com REPS (Research Explained in Practical Summaries): https://biolayne.com/reps Books: https://biolaynestore.com/collections... Articles Role of Nonexercise Activity Thermogenesis in Resistance to Fat Gain in Humans: https://bit.ly/3UwmmJ2 A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulation: https://bit.ly/3FLkLuZ Creatine Supplementation Increases Total Body Water Without Altering Fluid Distribution: https://bit.ly/3T9ki8M Biology's response to dieting: the impetus for weight regain: https://bit.ly/3UxwUIa Other Resources BioLayne – New Research Shows Artificial Sweeteners Mess Up Your Gut? • New Research Shows Artificial Sweeten... Timestamps 00:00:00 Dr. Layne Norton, Nutrition & Fitness 00:02:53 LMNT, ROKA, InsideTracker, Momentous 00:06:50 Calories & Cellular Energy Production 00:12:35 Energy Balance, Food Labels, Fiber 00:15:19 Resting Metabolic Rate, Thermic Effect of Food 00:19:04 Exercise & Non-Exercise Activity Thermogenesis (NEAT) 00:25:49 Losing Weight, Tracking Calories, Daily Weighing 00:29:24 Post-Exercise Metabolic Rate, Appetite 00:35:04 AG1 (Athletic Greens) 00:36:19 Exercise & Appetite, Calorie Trackers, Placebo Effects & Beliefs 00:43:46 Exercise & Satiety Signals, Maintain Weight Loss & Identity 00:56:32 Weight Loss & Maintenance, Diet Adherence 01:03:33 Restrictive Diets & Transition Periods 01:08:03 Gut Health & Appetite 01:16:23 Tool: Supporting Gut Health, Fiber & Longevity 01:23:59 LDL, HDL & Cardiovascular Disease 01:30:31 Leucine, mTOR & Protein Synthesis 01:37:31 Tool: Daily Protein Intake & Muscle Mass 01:44:24 Protein & Fasting, Lean Body Mass 01:55:38 Plant-Based Proteins: Whey, Soy, Leucine, Corn, Pea 02:04:28 Processed Foods 02:11:54 Obesity Epidemic, Calorie Intake & Energy Output 02:17:33 Obesity, Sugar & Fiber, Restriction & Craving 02:25:57 Artificial Sweeteners & Blood Sugar 02:38:55 Artificial Sweeteners & Gut Microbiome, Sucralose, Blood Sugar 02:50:19 Rapid Weight Loss, Satiety & Beliefs 02:58:13 Seed Oils & Obesity, Saturated Fat, Overall Energy Toxicity 03:08:15 Females, Diet, Exercise & Menstrual Cycles 03:14:05 Raw vs. Cooked Foods 03:16:32 Berberine & Glucose Scavenging 03:19:12 Fiber & Gastric Emptying Time 03:21:00 Supplements, Creatine Monohydrate, Rhodiola Rosea 03:30:33 Hard Training; Challenge & Mental Resilience 03:36:12 Carbon App 03:47:11 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social Media Disclaimer: https://hubermanlab.com/disclaimer Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the three areas of our body that can remove heat (or bring heat into the body) faster than anywhere else, why that is so, and how proper cooling of these areas with specific protocols can allow people to perform 200-600% more volume and repetitions of resistance exercises at the same weight loads, or to run, cycle or swim significantly further. I also describe how to use directed cooling of so-called glabrous skin: the bottoms of feet, palms and face, to significantly enhance recovery times from exercise. Also, why the common practices of trying to heat up or cool the body via the torso or whole-body submersion in cold can be inefficient and/or dangerous-- and the better alternatives. Finally, I discuss the temperature effects of caffeine, alcohol and anti-inflammatory compounds. The information in this episode is focused on mechanisms and tools for increasing athletic or exercise performance. Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Helix - https://helixsleep.com/huberman Theragun - https://theragun.com/huberman Our Patreon page: / andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Timestamps: 00:00:00 Introduction 00:05:08 Physical Performance & Skill Learning 00:06:40 Optimal Learning Protocol (Recap): 4 Steps 00:08:31 Variables Impacting Physical Performance 00:10:00 Temperature Is the Dominant Variable 00:12:08 Understanding Mechanism Is Key 00:13:42 Heat: The Enemy of All Performance (& Why) 00:16:30 Blood Flow & Sweating & Piloerection 00:22:35 Heat Is What Limits Effort: Even If You Feel Fine/Motivated 00:25:29 Proper Cooling Can Double, Triple, Quadruple (Or More) Your Ability 00:26:42 Heat Induced Confusion & Death 00:30:02 The Three Body Parts Best For Heating & Cooling Your Whole Body 00:31:38 Face, Palms, Bottoms of Feet; Glabrous Skin 00:33:00 Arterio-Venous Anastamoses (AVAs) Are Super Cool(ing)! 00:37:15 Palmar Cooling Can Supercharge Your Athletic Performance 00:38:35 ATP, Pyruvate Kinase & Heat 00:40:55 Palmer Cooling Outperforms Anabolic Steroids Several-Fold 00:43:45 Increasing Endurance, Willpower & Persistence 00:46:33 Cardiac Drift, & Moving the ”I Quit” Point 00:50:44 Deliberate Heating: Myths and Better Protocols 00:53:20 Protocols For Self-Directed Cooling To Vastly Improve Performance 00:59:23 How To Use Cold To Recover Faster & More Thoroughly 01:02:05 Ice Baths & Cold Showers Can Prevent Training Progress: mTOR, etc. 01:06:29 Alcohol, Caffeine, NSAIDs: Their Temperature Effects Matter 01:09:44 Are Stimulants Counter Productive For Performance? It Depends. 01:12:00 The Caffeine Rule & “Caffeine Adaptation” 01:14:20 NSAIDs for Training: Performance Enhancements & Risks 01:17:00 The Best Way to Explore Your Own “Parameter Space” 01:18:35 Tools: How To Try 01:21:35 Cost-Free Support, & Additional Support & Resources Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

This episode I discuss the science and practice of fasting also called time-restricted feeding. I review the data on how limiting food intake to specific portions of every 24-hour cycle (or fasting longer) impacts weight loss, fat loss specifically, liver health, mental focus, muscle, longevity and more. I explain how "fasted" is contextual, and relates to blood glucose levels and their downstream effects, and how the depth of fasting can be adjusted with behaviors such as different types of exercise, or with glucose disposal agents. I also discuss the optimal fasting protocol: and both the absolute (non-negotiable) and variable (contextual) features of a fasting/time-restricted-feeding protocol that will allow you to get the most benefits. I also discuss what does and does not break a fast, the effects of fasting on hormones like testosterone and cortisol and on fertility. I also review how different feeding windows of 8 or 10 or 4 hours differentially impact the effects of fasting, and why the classic 8 hour feeding window came to be but also might be ideal. I discuss mechanisms and offer tools to discern the optimal fasting duration and timing for you. #HubermanLab #Fasting #FatLoss Thank you to our sponsors: ROKA - https://www.roka.com/huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman • Video Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Links: Comprehensive Review On Fasting In Humans: https://bit.ly/3BwIyd7 Timestamps: 00:00:00 Introduction, Blood Glucose & Mortality, Mice Vs. Humans 00:06:02 Sponsors: Roka, InsideTracker, Helix 00:09:42 Neuroplasticity Protocols & Online Lecture • Video 00:11:20 Feeding, Fasting, Performance 00:13:50 Calories-In, Calories-Out (CICO); Perfect Diets 00:19:48 Feeding-Induced Health Conditions 00:25:33 Time Restricted Eating: When We Eat Is Vital 00:29:45 The Eight Hour Feeding Window 00:31:26 Feeding Deep Into the Night Is Bad (In Humans) 00:36:33 Liver Health 00:39:45 Time Restricted Feeding Protocol: Rules 00:41:35 When to Start & Stop Eating 00:45:38 Gastric Clearance, Linking Fasting to Sleep & 00:52:35 Effects of Specific Categories of Food 00:55:40 Precision In Fasting: Protocol Build 00:59:30 4-6 Hour Feeding Windows 01:03:08 Protein Consumption & Timing for Muscle 01:08:13 How to Shift Your Eating Window 01:13:20 Glucose Clearing, Exercise & Compounds 01:22:37 Blood Glucose: Monitoring, mTOR & Related Pathways 01:27:40 Gut Health: Fasting, Clock Genes and Microbiota 01:29:15 Non-Alcoholic Fatty Liver 01:32:00 Effects of Fasting on Hormones: Testosterone, Cortisol 01:38:40 Fertility 01:41:50 8-Hour Feeding Window: Weight Loss Without Calorie Counting 01:43:20 Eating Every-Other-Day 01:45:29 Adherence 01:47:15 Mental Focus & Clarity 01:49:12 Enhancing Weight Loss from Body Fat: Hepatic Lipase 01:53:15 What Breaks a Fast? Rules & Context 01:58:50 Artificial Sweeteners, Plant-Based Sweeteners 02:01:42 Glucose Clearing II, Cinnamon, Acidity, Salt 02:06:42 My Circadian Clock, Zero-App 02:08:20 Odd (But Common) Questions 02:09:23 Effects of Sauna & Dehydration on Blood Glucose 02:11:12 The Ideal Fasting Protocol 02:24:00 More Resources, Ways to Support Us, Supplements 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. Thank you to our sponsors AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Helix Sleep: https://helixsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman Huberman Lab Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Robert Greene Website: https://powerseductionandwar.com Books: https://powerseductionandwar.com/books Blog: https://powerseductionandwar.com/blog Facebook: / 48lawsofpowerbook X: / robertgreene Instagram: / robertgreeneofficial TikTok: / robertgreene YouTube: / @robertgreeneofficial Journal Articles Distinct hypothalamic control of same- and opposite-sex mounting behaviour in mice: https://go.nature.com/46CqgWA Books "Mastery": https://amzn.to/3QYMXhG "Frames of Mind: The Theory of Multiple Intelligences": https://amzn.to/4a7wuR5 "Bone Games: Extreme Sports, Shamanism, Zen, and the Search for Transcendence": https://amzn.to/3TbspW2 Other Resources "How To Find Your Perfect Partner": • How To Find Your Perfe... Timestamps 00:00:00 Robert Greene 00:01:58 Sponsors: ROKA, Helix Sleep & Waking Up 00:05:56 Mastery (The Book), Purpose 00:08:26 Finding Purpose, Childhood, Learning & Emotional Engagement 00:18:00 Early Interests, Delight & Discovery 00:22:50 Love vs. Hate Experiences & Learning 00:28:25 Self-Awareness, Frustration, Excitation 00:31:47 Sponsor: AG1 00:33:18 Sublime Experiences, Real vs. False; Authenticity & Time 00:43:57 Power & Relationships; Purpose & Mastery 00:55:51 Seduction, Vulnerability, Childhood 01:07:04 Sponsor: InsideTracker 01:08:05 Power Dynamics & Romance; Equality, Love Sublime & Connection 01:18:42 Vulnerability in Relationships, Creativity; Social Media, Justice 01:29:45 Outrage, Control, “Art of Ignore” 01:33:50 Masculinity & Femininity 01:42:16 Picking Role Models; Purpose & Mentor Relationship 01:51:07 “Alive” Thinking; Anxiety & Creativity 01:58:55 Convergent Interests & Romantic Relationships 02:07:19 Self-Awareness, Core Values & Romantic Relationships 02:15:27 Non-Verbal Communication & Relationships 02:24:58 Eyes, Voice, Intuition & Seduction 02:28:38 Virtual World, Social Skills, Non-Verbal Communication 02:32:19 Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance 02:41:43 Human Brain, Plasticity 02:45:18 Stroke & Near-Death Experiences, Self, Time 02:55:49 Appreciation & Near-Death Experience, Urgency 03:01:36 “Death Ground” & Urgency 03:09:13 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #RobertGreene Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus and immune system function. I describe various science-supported tools and practices to increase or decrease cortisol and/or adrenaline, depending on one's specific needs and goals. I also describe the biology of nootropics, and how cortisol and adrenaline can improve or degrade learning. Finally, I review the scientific data and tools for timing the release of these hormones to improve memory, energy and immune system function. #HubermanLab #Science #ImmuneSystem Thank you to our sponsors InsideTracker - https://insidetracker.com/huberman Athletic Greens - https://athleticgreens.com/huberman Headspace - https://headspace.com/specialoffer Supplements from Thorne http://www.thorne.com/u/huberman Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Links: Intermittent Fasting & Growth Hormone Mechanism: https://doi.org/10.1016/j.cmet.2017.1... Habitual Coffee Drinking & Changes In Brain Connectivity: https://doi.org/10.1038/s41380-021-01... Timestamps: 00:00:00 Introduction 00:05:41 Energy & Your Immune System, & Learning Faster 00:08:34 Why & How Intermittent Fasting Increases Growth Hormone 00:11:56 Why Your Stomach Growls 00:13:09 Hot Baths & Hormones 00:14:35 Energy, Adrenaline (Epinephrine), & Cortisol 00:15:48 Cortisol & Cholesterol, Competition With Testosterone & Estrogen 00:17:54 Adrenaline (Epinephrine) Is Your (Immune Systems) Best Friend 00:18:48 Cortisol Basics In Two (Actually 1) Minute/s 00:19:48 Adrenaline Basics In Two Minutes 00:21:32 Tool: Time Your Cortisol Peak To Waking Using Specific Light Intensities 00:27:20 Brief Increases In Cortisol & Adrenaline Boost Energy, Focus & Immunity 00:30:04 Ways To Increase Adrenaline, Epinephrine & Cortisol & Why That Is Good 00:35:00 Does Mindset During Stress Matter? 00:36:15 Protocols: Adrenaline Breathing Described 00:39:00 Practices To Increase Energy Without Increasing Stress 00:45:00 Using Stressors to ENHANCE Our Immune System: Science & Tools 00:55:11 Timing Thyroid Release For Energy 00:57:02 Adrenaline/Stress Increase Performance & Memory. IF They Are After Learning 01:02:45 An Optimal Learning Protocol 01:03:20 Coffee Changes Your Brain & Increases Connectivity Of “Anxiety Circuits” 01:05:43 Nootropics: Two Kinds, & How & Why They Work, “Neural Energy” 01:09:00 Biology of Comfort Foods: From Negative to Positive Feedback Loops 01:14:00 Bombesin: Energy Without Eating 01:15:00 How Stress Makes Our Hair Gray, & How To Prevent Stress-Induced-Graying 01:18:05 Blunting Chronic Cortisol, Including: Ashwagandha & Science Of 01:25:50 Licorice Increases Cortisol & Blood Pressure, & Reduces Testosterone (by Glycyrrhizin) 01:28:50 Apigenin: Anti-Cortisol 01:29:53 Protocols For Optimizing Energy & Immune System Function (& Learning) 01:37:00 When Fasting, Exercise, Cold & Intense Breathing Become Detrimental 01:39:00 Prescription Compounds 01:39:47 Tools For Accessing Alert & Calm States of “Energy”: Separating The Brain & Body 01:42:11 Ways To Apply Knowledge Presented Today 01:43:20 No-Cost Ways To Support Us, Feedback, Sponsors, Patreon, Partners, “Office Hours” 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker. David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness. He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic. This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue. It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential. Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman AeroPress: https://aeropress.com/pages/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/huberman Huberman Lab Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter David Goggins Website: https://davidgoggins.com Books: https://davidgoggins.com/book Merchandise: https://shop.davidgoggins.com Instagram: / davidgoggins Facebook: / iamdavidgoggins X: / davidgoggins Resources Joe Rogan Experience #1906 – David Goggins: https://open.spotify.com/episode/69Qt... Guest Series | Dr. Paul Conti: How to Improve Your Mental Health: https://www.hubermanlab.com/episode/g... Books "Can't Hurt Me: Master Your Mind and Defy the Odds": https://amzn.to/48ezY2R "Never Finished: Unshackle Your Mind and Win the War Within": https://amzn.to/3TJTOim Timestamps 00:00:00 David Goggins 00:03:22 Sponsors: Maui Nui, AeroPress & Eight Sleep 00:07:58 Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD) 00:14:59 Writing & Learning, ADHD & Focus 00:20:35 Friction, Focus, “Conqueror’s Mindset” 00:25:16 Early Hardships, “Haunted” 00:30:48 Anger, Social Media; Growth & Challenges 00:36:14 Sponsor: AG1 00:37:11 Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard” 00:42:39 Inspiration, Characters & Self Image 00:46:09 Willpower & Anterior Mid-Cingulate Cortex 00:53:23 Friction & the “Suck”, Willpower 00:59:14 Building Willpower, Brain & “No Days Off” Mentality 01:08:52 Sponsor: InsideTracker 01:09:54 Losing Weight, Challenge & Willpower 01:18:47 Self-Criticism & Discipline; Recovery; Stutter & Building Confidence 01:26:45 Relationships & Honest Conversations, People Pleasing 01:34:49 Self-Reflection & Empowerment 01:39:06 Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy 01:46:32 Feeling Lost, Self-Reflection & Individual Process 01:54:11 Challenges & Two Internal Voices, Misunderstood 01:59:32 Running, Smoke Jumping; Success; Willpower & Perishable Skills 02:07:04 Self-Reflection & Action, Distractions 02:15:27 Inner Dialogue; Failing Properly 02:24:59 Introspection & Unconscious Mind, Cleaning “Cupboards” 02:35:19 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter #HubermanLab #DavidGoggins Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://www.hubermanlab.com/disclaimer

This episode serves as a sort of “Dopamine Masterclass”. I discuss the immensely powerful chemical that we all make in our brain and body: dopamine. I describe what it does and the neural circuits involved. I explain dopamine peaks and baselines, and the cell biology of dopamine depletion. I include 14 tools for how to control your dopamine release for sake of motivation, focus, avoiding and combating addiction and depression, and I explain why dopamine stacking with chemicals and behaviors inevitably leads to states of underwhelm and poor performance. I explain how to achieve sustained increases in baseline dopamine, compounds that injure and protect dopamine neurons including caffeine from specific sources. I describe non-prescription supplements for increasing dopamine—both their benefits and risks—and synergy of pro-dopamine supplements with those that increase acetylcholine. #HubermanLab #Dopamine #Motivation Thank you to our sponsors: ROKA - https://www.roka.com/huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer Logitech Event - Rethink Education: The Biology of Learning https://info.logitech.com/ReThink-Edu... Support Research in Huberman Lab at Stanford: https://hubermanlab.stanford.edu/giving Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network Links: Review on Dopamine: https://www.nature.com/articles/s4158... Cold Exposure & Dopamine: https://link.springer.com/article/10.... Timestamps: 00:00:00 Introduction & Tool 1 to Induce Lasting Dopamine 00:04:48 Sponsors: Roka, InsideTracker, Headspace 00:09:10 Upcoming (Zero-Cost) Neuroplasticity Seminar for Educators 00:09:58 What Dopamine (Really) Does 00:15:30 Two Main Neural Circuits for Dopamine 00:18:14 How Dopamine Is Released: Locally and Broadly 00:22:03 Fast and Slow Effects of Dopamine 00:25:03 Dopamine Neurons Co-Release Glutamate 00:28:00 Your Dopamine History Really Matters 00:30:30 Parkinson’s & Drugs That Kill Dopamine Neurons. My Dopamine Experience 00:36:58 Tool 3 Controlling Dopamine Peaks & Baselines 00:40:06 Chocolate, Sex (Pursuit & Behavior), Nicotine, Cocaine, Amphetamine, Exercise 00:46:46 Tool 4 Caffeine Increases Dopamine Receptors 00:49:54 Pursuit, Excitement & Your “Dopamine Setpoint” 00:56:46 Your Pleasure-Pain Balance & Defining “Pain” 01:00:00 Addiction, Dopamine Depletion, & Replenishing Dopamine 01:07:50 Tool 5 Ensure Your Best (Healthy) Dopamine Release 01:15:28 Smart Phones: How They Alter Our Dopamine Circuits 01:19:45 Stimulants & Spiking Dopamine: Counterproductive for Work, Exercise & Attention 01:22:20 Caffeine Sources Matter: Yerba Mate & Dopamine Neuron Protection 01:24:20 Caffeine & Neurotoxicity of MDMA 01:26:15 Amphetamine, Cocaine & Detrimental Rewiring of Dopamine Circuits 01:27:57 Ritalin, Adderall, (Ar)Modafinil: ADHD versus non-Prescription Uses 01:28:45 Tool 6 Stimulating Long-Lasting Increases in Baseline Dopamine 01:37:55 Tool 7 Tuning Your Dopamine for Ongoing Motivation 01:47:40 Tool 8 Intermittent Fasting: Effects on Dopamine 01:53:09 Validation of Your Pre-Existing Beliefs Increases Dopamine 01:53:50 Tool 9 Quitting Sugar & Highly Palatable Foods: 48 Hours 01:55:36 Pornography 01:56:50 Wellbutrin & Depression & Anxiety 01:58:30 Tool 10 Mucuna Pruriens, Prolactin, Sperm, Crash Warning 02:01:45 Tool 11 L-Tyrosine: Dosages, Duration of Effects & Specificity 02:05:20 Tool 12 Avoiding Melatonin Supplementation, & Avoiding Light 10pm-4am 02:07:00 Tool 13 Phenylethylamine (with Alpha-GPC) For Dopamine Focus/Energy 02:08:20 Tool 14 Huperzine A 02:10:02 Social Connections, Oxytocin & Dopamine Release 02:12:20 Direct & Indirect Effects: e.g., Maca; Synthesis & Application 02:14:22 Zero-Cost & Other Ways To Support Podcast & Research 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

This is episode 1 of a 4-part special series on mental health with psychiatrist Dr. Paul Conti, M.D., who trained at Stanford School of Medicine and completed his residency at Harvard Medical School before founding his clinical practice, the Pacific Premiere Group. Dr. Conti defines mental health in actionable terms and describes the foundational elements of the self, including the structure and function of the unconscious and conscious mind, which give rise to all our thoughts, behaviors and emotions. He also explains how to explore and address the root causes of anxiety, low confidence, negative internal narratives, over-thinking and how our unconscious defense mechanisms operate. This episode provides a foundational roadmap to assess your sense of self and mental health. It offers tools to reshape negative emotions, thought patterns and behaviors — either through self-exploration or with a licensed professional. The subsequent three episodes in this special series explore additional tools to further understand and improve your mental health. Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode: https://ai.hubermanlab.com/s/9jvLHEkQ Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Huberman Lab Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Paul Conti Website: https://drpaulconti.com Pacific Premier Group: https://pacificpremiergroup.com Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: https://amzn.to/41gxm1L LinkedIn: / dr-paul-m-conti-845074216 Resources Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): https://hubermanlab.com/dr-paul-conti... The Iceberg Model: https://bit.ly/3Pr13sC Pillars of Mental Health: https://bit.ly/3r11yjM Timestamps 00:00:00 Dr. Paul Conti 00:03:46 Sponsors: BetterHelp & Waking Up 00:06:55 What is a Healthy Self? 00:10:41 Agency & Gratitude; Empowerment & Humility 00:16:13 Physical Health & Mental Health Parallels 00:20:21 Structure of Self; Unconscious vs. Conscious Mind; “Iceberg” 00:26:15 Defense Mechanisms; Character Structure “Nest”, Sense of Self 00:31:27 Predispositions & Character Structure 00:36:01 Sponsor: AG1 00:37:27 Character Structure & Action States; Physical Health Parallels 00:46:20 Anxiety; Understanding Excessive Anxiety 00:53:12 Improving Confidence: State Dependence & Phenomenology; Narcissism 00:59:44 Changing Beliefs & Internal Narratives 01:06:04 Individuality & Addressing Mental Health Challenges 01:11:21 Mental Health Goals & Growth 01:17:32 Function of Self 01:23:00 Defense Mechanisms: Projection, Displacement 01:30:14 Projection, Displacement, Projective Identification 01:34:50 Humor, Sarcasm, Cynicism 01:40:41 Attention & Salience; Negative Internal Dialogue 01:45:02 Repetition Compulsion & Defense Mechanism, Trauma 01:58:55 Mirror Meditation & Self Awareness; Structure & Function of Self, “Cupboards” 02:04:57 Pillars of the Mind, Agency & Gratitude, Happiness 02:13:53 Generative Drive, Aggressive & Pleasure Drives 02:21:33 Peace, Contentment & Delight, Generative Drive; Amplification 02:24:18 Generative Drive, Amplification & Overcoming 02:33:00 Over-Thinking, Procrastination, Choices 02:42:20 Aggressive, Pleasure & Generative Drives, Envy 02:49:46 Envy, Destruction, Mass Shootings 02:55:38 Demoralization, Isolation, Low Aggressive Drive 03:02:50 Demoralization, Affiliate Defense 03:09:32 Strong Aggressive Drive, Competition, Generative Drive Reframing 03:20:02 Cultivating a Generative Drive, Spirited Inquiry of the “Cupboards” 03:26:06 Current Mental Health Care & Medications 03:35:33 Role of Medicine in Exploration 03:40:41 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Social Media, Momentous, Neural Network Newsletter #HubermanLab #Science #MentalHealth Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com Disclaimer: https://hubermanlab.com/disclaimer

In this episode, I discuss how hormones such as testosterone and estrogen and their derivatives impact the early development of the brain and body and their maturation. I review published data on environmental factors shown to powerfully alter hormone pathways in animals and humans and the effects of cannabis, alcohol and cell phones on testes, sperm, ovaries and hormones. I describe the predictable relationship between genes, beard growth and balding patterns, and the importance of estrogen for brain development in people of all chromosomal sexes. Finally, I discuss how the hormones we are exposed to in the womb shape the relative length of our finger digits, the sounds our ears make (yes you read that correctly), and how those correlate with people's self-reports of their sexual preferences. As always, basic information and tools are discussed. #HubermanLab #Testosterone #Estrogene Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman Helix Sleep - https://helixsleep.com/huberman Athletic Greens - https://athleticgreens.com/huberman Our Patreon page: / andrewhuberman Supplements from Thorne: http://www.thorne.com/u/huberman Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Links: Mood Meter: https://moodmeterapp.com/ NSDR: • Non-Sleep Deep Rest (NSDR): A Science... Cell Phones & Hormones: https://pubmed.ncbi.nlm.nih.gov/22138... Finger Length Ratios & Hormones/Sexual Orientation: https://www.nature.com/articles/35006555 https://www.ncbi.nlm.nih.gov/pmc/arti... LeVay Study in Science Magazine on Sexual Orientation Brain Dimorphism: https://science.sciencemag.org/conten... Timestamps below. 00:00:00 Introduction 00:06:47 Announcement: Mood Meter App Works Again 00:08:00 Maximizing Learning from the Podcast 00:10:00 New Non-Sleep Deep Rest Protocol, Spanish Subtitles 00:11:35 Sexual Differentiation: Hormones, Neurons & Behavior 00:14:15 Hormones Basics 00:15:26 Sperm Meets Egg, Chromosomal Sex, Gonadal Sex, 00:17:50 Y Chromosome Inhibition of Feminization 00:19:00 Placenta Is An Endocrine (Hormone-Producing) Organ, Adrenal Testosterone 00:19:45 Hormonal Sex, Morphological Sex 00:21:04 Hormones Fast & Slow, Sex Steroids Can Turn On Genes 00:23:06 Masculinization, Feminization, Demasculinization, Defeminization 00:23:42 Primary Sexual Characteristics: DHT Drives Penis Development 00:27:03 Secondary Sexual Characteristics 00:27:43 Penis Sprouting: Guevedoces 00:31:25 Estrogen, NOT Testosterone, Masculinizes The Brain 00:33:15 Breast Development In Males: Aromatase; Puberty, & Steroids in Athletes 00:34:50 Estrogen Powerfully Controls Brain Development In All Individuals 00:35:19 Avoiding Hormonal Disruption In Children & Adults: Specific Oils, Creams, Etc. 00:39:00 Environmental Endocrine Disruptors, Sperm Count Decline, Vincloziline 00:44:20 Androgen Insensitivity Syndrome: Hormones Need Receptors, SARMS 00:48:41 Estrogen Establishes “Masculine” Brain Circuits, Testosterone 00:49:42 Cannabis, Alcohol: In Babies, Puberty & Adults 00:56:25 Cell Phone Technology: Effects On Hormones, Ovaries, & Testicles 01:02:33 Beards & Baldness Patterns Around the World, DHT, 5-alpha-reductase 01:06:39 Creatine & DHT/Hair Loss 01:08:20 Predicting Aging Rates By Pubertal Rates 01:10:04 Hyenas, Baseball, & Hypertrophied Clitorises: Androstenedione 01:14:26 Intersex Moles 01:15:40 Marijuana Plants, Pollens: Plant-To-Animal “Warfare” 01:20:08 Finger Length Ratios, Prenatal Hormone Exposure & Sexual Orientation 01:29:13 Brain Dimorphisms with Sexual Orientation 01:32:00 “Older Brother Effects”: Male Fetuses Might Change Mothers & Subsequent Brothers 01:35:06 The Path Forward & A Warning 01:35:55 Support & Your Questions Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

In this episode, I discuss the biology of emotions and moods in the context of relationships. I focus on the science of how early infant-caregiver attachment, combined with adolescence and puberty shapes our adult patterns of attachment. I explain the three universal aspects of emotions, the reality of right-brain versus left-brain personalities, and how the roots of adult attachment are also grounded in specific aspects of puberty. I review what factors determine when puberty starts and ends, and the role of oxytocin and other chemicals in controlling how we perceive and remember others. As always, I refer to various practical tools including new tools for understanding and predicting our emotions before they occur, and neurochemicals that shape human connection. #HubermanLab #Emotions #Neuroscience Thank you to our sponsors: InsideTracker - https://insidetracker.com/huberman ExpressVPN - http://expressvpn.com/huberman Magic Spoon - http://magicspoon.com/huberman Supplements from Thorne: http://www.thorne.com/u/huberman Links: NSDR - • Non-Sleep Deep Rest (NSDR): A Science... Mood Meter App - https://moodmeterapp.com/ Adolescence and The Brain - https://www.nature.com/articles/natur... Vagus and Depression - https://www.newyorker.com/magazine/20... Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Timestamps 00:00:00 Introduction 00:05:10 Announcing New Cost-Free Resources: Captions, NSDR Link 00:07:40 Emotions: Subjective Yet Tractable 00:10:53 To Understand Your Emotions: Look At Infancy & Puberty 00:15:21 Your First Feeling Was Anxiety 00:17:36 What Are “Healthy Emotions”? 00:19:03 Digital Tool For Predicting Your Emotions: Mood Meter App 00:21:08 The Architecture Of A Feeling: (At Least) 3 Key Questions To Ask Yourself 00:24:00 You Are An Infant: Bonds & Predictions 00:27:57 Attachment Style Hinges On How You Handle Disappointment 00:32:40 “Glue Points” Of Emotional Bonds: Gaze, Voice, Affect, Touch, (& Written) 00:36:34 “Emotional Health”: Awareness of the Interoceptive-Exteroceptive Dynamic 00:37:50 An Exercise: Controlling Interoceptive-Exteroceptive Bias 00:42:19 Getting Out Of Your Head: The Attentional Aperture 00:46:59 Puberty: Biology & Emotions On Deliberate Overdrive 00:47:58 Bodyfat & Puberty: The Leptin Connection 00:50:34 Pheromones: Mates, Timing Puberty, Spontaneous Miscarriage 00:54:37 Kisspeptin: Robust Trigger Of Puberty & Performance Enhancing Agent 00:58:26 Neuroplasticity Of Emotions: Becoming Specialists & Testing Emotional Bonds 01:00:25 Testing Driving Brain Circuits For Emotion: Dispersal 01:07:48 Science-Based Recommendations for Adolescents and Teens: The Autonomy Buffet 01:11:05 “Right-Brain Versus Left-Brain People”: Facts Versus Lies 01:14:18 Left Brain = Language, Right Brain = Spatial Awareness 01:16:15 How To Recognize “Right Brain Activity” In Speech: Prosody 01:18:32 Oxytocin: The Molecule of Synchronizing States 01:20:09 Mirror Neurons: Are Not For “Empathy”, Maybe For Predicting Behavior 01:23:00 Promoting Trust & Monogamy 01:27:00 Ways To Increase Oxytocin 01:28:34 Vasopressin: Aphrodisiac, Non-Monogamy and Anti-Bed-Wetting Qualities 01:30:43 Bonding Bodies, Not Just Minds: Vagus Nerve, Depression Relief Via the Body 01:35:18 A Powerful Tool For Enhancing Range & Depth of Emotional Experience 01:30:43 MDMA and Other Psychedelic Compounds: Building A Framework 01:38:54 Roundup, Various Forms of Support Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

This episode explains the science of motivation and drive. I describe how dopamine, a chemical we all make in our brain, underlies our desire for and pursuit of our goals, as well as our capacity to move and experience pleasure. I describe how we can leverage specific behaviors, reward schedules and dopamine-prolactin balance to help ensure we can maintain motivation and capacity for pleasure over the long term. I also discuss dopamine in the context of ADHD, craving and addiction, and some absolutely amazing results about specificity of drug effects based purely on belief. #HubermanLab #Motivation #Neuroscience For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Link to study: Effects of expectation on specificity of stimulant effects: https://pubmed.ncbi.nlm.nih.gov/33734... Timestamps 00:00:00 Introduction 00:04:22 Announcement: Spanish Subtitles 00:05:06 Emotions, Addiction & Mindset 00:06:22 Motivation & Movement: The Dopamine Connection 00:07:29 A Double-Edged Dopamine Blade 00:08:56 Dopamine Fundamentals: Precursor to Adrenalin 00:10:15 The Reward Pathway: An Accelerator & A Brake 00:12:10 Motivation= Pleasure Plus Pain 00:14:14 The Dopamine Staircase: Food, Sex, Nicotine, Cocaine, Amphetamine 00:16:15 Subjective Control of Dopamine Release 00:17:40 Social Media and Video Games 00:18:15 Addiction & Dopamine: Progressively Diminishing Returns 00:18:48 Novelty, Sensation-Seeking & Anticipation 00:20:15 Craving: Part Pain, Part Pleasure & Pain Always Prevails 00:23:11 Desire Scales With Pain: The Yearning Function 00:24:43 The Croissant Craving Circuit 00:25:45 “Here and Now” Molecules: Serotonin, Bliss & Raphe Nucleus 00:26:26 In Your Skin Or Out In the World 00:27:25 Cannabinoids Lethargy & Forgetfulness 00:28:15 The Almond Meditation 00:29:30 Drugs That Shift Exteroception Versus Interoception 00:30:36 Emotional Balance, Active & Passive Manipulation 00:32:36 Procrastination: Leveraging Stress, Breathing, Caffeine, L-Tyrosine, Prescription Drugs 00:37:04 When Enough Is Never Enough; How Dopamine Undermines Itself 00:38:58 Dopamine-Prolactin Dynamics: Sex, Reproduction & Refractory Periods 00:40:30 The Coolidge Effect: Novelty-Induced Suppression of Prolactin 00:42:22 Vitamin B6, Zinc As Mild Prolactin Inhibitors 00:43:25 Schizophrenia, Dopamine Hyperactivity and Side Effects of Anti-Dopaminergic Drugs 00:45:08 Prolactin, Post-Satisfaction “Lows” & Extending the Arc of Dopamine 00:48:00 The Chemistry of “I Won, But Now What?” 00:49:00 Healthy Emotional Development: Child and Parent 00:50:03 Never Say “Maybe” (Reward Prediction Error) 00:52:02 Surprise! 00:52:59 Are You Suppressing Your Drive and Motivation By Working Too Late? 00:54:50 Disambiguating Pleasure and Drive: Dopamine Makes Us Anti-Lazy 00:58:00 Beta-Phenylethylamine (PEA), & Acetyl L-Carnitine 01:00:00 Attention Deficit Disorders, Cal Newport Books, Impulsivity & Obesity 01:03:55 Leveraging Dopamine Schedules 01:05:22 Subjective Control of Dopamine and Drug Effects: The “Adderall” Experiment 01:09:03 Caffeine May Protect Dopamine Neurons, Methamphetamine Kills Them 01:10:57 Nicotine: Dopamine, Possible Neuroprotection, Prolactin Increase 01:11:53 Gambling, Intermittent Reinforcement, & Persistent Goal Seeking (Bad and Good) 01:14:14 Intermittent Halting of Celebration; Enjoy Your Wins, But Not All of Them 01:18:38 A Story Example of Intermittent Reward to Maintain Long-Term Drive and Motivation 01:21:25 Corrections & Notes About Spanish Captions & Other Languages Soon 01:24:00 Synthesis & Framework, Zero-Cost Support & A Note About Sponsors 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. Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

This episode explains the brain-body connections that allow the specific foods we eat to control our moods and motivation. I discuss the vagus nerve and its role in dopamine and serotonin release in the brain. I review Omega-3 fatty acids and the key role of the gut microbiome in supporting (or hindering) our mental and emotional states. Many actionable tools are reviewed and discussed related to fasting, ketogenic and plant-based diets, probiotics, fermented foods, fish oils, artificial sweeteners, specific supplements that promote dopamine and serotonin, and some remarkable behavioral (and belief) effects. #HubermanLab #Emotions #Neuroscience For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Artificial Sweeteners and Gut Microbiome: https://pubmed.ncbi.nlm.nih.gov/25231... https://pubmed.ncbi.nlm.nih.gov/25231... Anti-Depressive Effects of EPAs https://pubmed.ncbi.nlm.nih.gov/18247... Free Resource: Links to Studies on Supplements Discussed https://examine.com Timestamps 00:00:00 Introduction 00:05:00 Emotions: Aligning Mind & Body 00:06:41 Nutrients, Neurochemicals and Mood 00:08:39 Primitive Expressions and Actions 00:12:30 The Vagus Nerve: Truth, Fiction, Function 00:15:45 “Vagus Stimulation”: A Terrible Concept 00:16:35 Polyvagal Theory 00:18:27 Vagus Senses Many Things, & Moves Our Organs 00:19:35 Sugar Sensing Without Perception of Sweetness 00:23:00 Eating-Induced Anxiety 00:27:30 We Eat Until Our Brain Perceives “Amino Acid Threshold” 00:29:45 Reward Prediction Error: Buildup, Letdown and Wanting More 00:32:01 L-Tyrosine, Dopamine, Motivation, Mood, & Movement 00:34:04 Supplementing L-Tyrosine, Drugs of Abuse, Wellbutrin 00:38:29 Serotonin: Gut, Brain, Satiety and Prozac 00:43:38 Eating to Promote Dopamine (Daytime) & Serotonin (Night Time) 00:44:30 Supplementing Serotonin: Sleep, & Caution About Sleep Disruptions 00:46:40 Examine.com An Amazing Cost-Free Resource with Links to Science Papers 00:48:05 Mucuna Pruriens: The Dopamine Bean with a Serotonin Outer Shell 00:51:00 Emotional Context and Book Recommendation: “How Emotions Are Made” 00:54:55 Exercise: Powerful Mood Enhancer, But Lacks Specificity 00:56:45 Omega-3: Omega-6 Ratios, Fish Oil and Alleviating Depression 01:01:00 Fish Oil as Antidepressant 01:02:40 EPAs May Improve Mood via Heart Rate Variability: Gut-Heart-Brain 01:07:24 Alternatives to Fish Oil to Obtain Sufficient Omega-3/EPAs 01:09:05 L-Carnitine for Mood, Sperm and Ovary Quality, Autism, Fibromyalgia, Migraine 01:16:29 Gut-Microbiome: Myths, Truths & the Tubes Within Us 01:21:55 Probiotics, Brain Fog, Autism, Fermentation 01:25:20 Artificial Sweeteners & the Gut Microbiome: NOT All Bad; It Depends! 01:28:00 Ketogenic, Vegan, & Processed Food Effects, Individual Differences 01:33:20 Fasting-Based Depletion of Our Microbiome 01:35:20 How Mindset Effects Our Responses to Foods: Amazing (Ghrelin) Effects! 01:38:30 How Mindset Controls Our Metabolism 01:41:03 Closing Comments, Thanks, Support & Resources Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

This episode explains what stress is, and how it recruits our brain and body to react in specific ways. I describe the three main types of stress, and how two of them actually enhance the function of our immune system making us less vulnerable to infections. I review tools that allow us to control our stress in real-time, as well as tools to prevent long-term stress, burnout and stress-induced illness and anxiety. As always, we cover behavioral tools and supplements that can assist or hinder stress control. #HubermanLab #Stress #Neuroscience For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps below. 00:00:00 Introduction 00:04:41 Emotions: A Logical Framework of Brain-Body Loops 00:10:29 Stress: The (Falsely Narrow) Animal Attack Narrative 00:14:31 The Stress RESPONSE: Generic, Channels blood, Biases Action 00:21:08 Tools to Actually Control Stress: Reduce Alertness or Increase Calm 00:24:15 The Fastest Way to Reduce Stress In Real Time: “Respiratory Sinus Arrhythmia” 00:29:45 The Fastlane to Calm 00:34:53 Important Notes About Heart Rate Deceleration: Vaso-vagal Lag 00:36:50 Cyclic Sighing For Calm and Sleep Induction 00:37:57 Nasal Breathing For Cosmetic, Immune and Performance Enhancement 00:38:46 Two Breathing Centers In The Brain 00:39:45 Breathing For Speaking Clearly 00:40:39 The 3 Types of Stress: Short, Medium and Long-Term 00:42:10 Positive Effects of Short-Term Stress: Immunity and Focus 00:45:32 Adrenalin (Epinephrine) Deploys Killer Immune Cells 00:46:40 Cyclic Deep Breathing IS Stress: Wim Hof, Tummo & Super-Oxygenation 00:50:58 Inflammation Is Useful and Good, In the Short Term 00:52:02 Procrastination and Self-Manufactured Nootropics 00:53:00 Relaxation Can Causes Illness 00:54:30 Immune Activation Protocol 00:55:20 Medium Term Stress: A Clear Definition 00:56:07 Stress Threshold 00:57:10 Stress Inoculation Tools: Separating Mind & Body, On Purpose 00:59:50 Use Vision to Calm the Mind When the Body Is Agitated 01:02:36 Beyond NSDR 01:04:36 Long Term Stress: Definition, Measurement, Cardiovascular Risks 01:06:30 Tools for Dealing With Long Term Stress 01:08:20 The Oxytocin Myth 01:09:15 Serotonin: Satiety, Safety 01:12:00 Delight and Flexibility 01:13:30 Chemical Irritants We Make But Can Control: Tackykinin 01:15:40 Impactful Gratitude 01:16:25 Non-Prescription Chemical Compounds For Additional Anti-Stress Support 01:18:04 Melatonin: Cautionary Note About Adrenal Suppression 01:19:15 Adrenal Burnout Is A Myth… But Why You Need to Know About It Anyway 01:21:10 L-Theanine For Stress Reduction and Task Completion Anxiety 01:23:00 Beware Taurine and Energy Drinks With Taurine 01:23:30 Ashwagandha: Can Powerfully Lower Anxiety And Cortisol 01:25:50 Examine.com Is An Amazing Free Resource 01:26:20 How This All Relates to Emotions: State Versus Demand = Valence 01:32:00 Modulating Reactivity, Mindfulness, & Functionality With Objective Tools 01:34:00 Next Steps 01:35:40 Topic Suggestions, Subscriptions and Reviews Please 01:37:40 Additional Resources, Synthesis Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Resources The Ready State/Dr. Kelly Starrett: https://thereadystate.com Instagram: / thereadystate Twitter: / thereadystate Love and Pain Study: https://academic.oup.com/painmedicine... Timestamps 00:00:00 Introduction/Avenues for Support 00:04:58 Deliberate Unlearning 00:06:43 Pain, Injury and Regeneration 00:09:17 A System of Touch (Somatosensation) 00:11:42 Pain and Injury are Dissociable 00:15:19 Objective versus Subjective Control of Experience 00:16:15 Plasticity of Perception 00:16:41 Lack of Pain Is Self-Destructive; So Is Excessive Pain 00:18:42 Homoculous, Ratonculous, Dogunculus 00:19:05 “Sensitivity” explained 00:21:30 Inflammation 00:22:24 Phantom Limb Pain 00:24:00 Top-down Relief of Pain by Vision 00:26:41 From Deaf to Hearing Sounds 00:28:10 Pain Is In The Mind & Body 00:29:44 Recovering Movement Faster After Injury 00:35:00 Don’t Over Compensate 00:37:34. Concussion, TBI & Brain Ageing 00:40:49 The Brain’s Sewage Treatment System: Glymphatic Clearance 00:43:05 Body Position & Angle During Sleep 00:44:30 Types of Exercise For Restoring & Maintaining Brain Health 00:47:33 Ambulance Cells in The Brain 00:49:20 True Pain Control by Belief and Context 00:51:45 Romantic Love and Pain 00:55:05 Dopaminergic Control of Pain 00:57:15 Acupuncture: Rigorous Scientific Assessment 01:07:32 Vagus Activation and Autonomic Control of Pain 01:08:30 Inflammation, Turmeric, Lead and DHT 01:11:40 Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing 01:14:53 Protocols For Accelerating Tissue Repair & Managing Pain 01:17:55 Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc. 01:22:02 Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight 01:26:10 Glymphatics and Sleep 01:26:29 Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots 01:31:38 Young Blood: Actual Science 01:35:44 Synthesis, Support & Resources #HubermanLab #Pain #Neuroscience 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science! For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Links I mention: Spike Jonze/Kenzo Perfume: • Kenzo World Dr. Charles Czeisler, MD, PhD: https://en.wikipedia.org/wiki/Charles... Reveri Health (Free) Research Supported Hypnosis: https://reverihealth.com/ The NSDR I do every day (30 min): • Yoga Nidra For Manifesting Your Inten... Timestamps below. 00:00 Introduction 04:53 The Daily (Learning) Routine 07:13 Plasticity Is NOT the Goal 09:26 No Obligation To Change 09:59 Practical Plasticity Language 13:37 Pillars of Neuroplasticity 15:16 My Daily Routine: Chronotype Management 17:20 Plasticity of the Wake-Sleep Circuit: Morning Light 19:09 Delay Caffeine! 21:19 Light, Black Coffee, Hydrate 22:57 High Alertness, Linear Tasks/Learning 25:12 Background Music/Noise: Yay or Nay? 26:52 “GO” versus “NO-GO”: The Basal Ganglia & Dopamine 28:37 Leveraging GO, NO-GO 30:08 Non-Specific Action 32:06 Clear, Calm, Focused: The GO, NO-GO Sweet Spot 33:48 When Very Alert, Work In Silence; When Tired, Include Background Noise 35:28 Temperaments Vary: And So Should This 36:01 The 3 Hour-Long Post Waking Block 36:20 Early Morning Exercise and GO Networks 38:05 Fasting, Ketogenic Diets, & Food Volume 39:41 Sodium/Electrolytes 40:57 Avoiding Hot Lunch, Food Pre-Occupation 42:01 Post Lunch Low/No Cognitive Load 42:56 Hydration, NSDR, Nap 44:54 Creativity Work 46:26 Creativity Is A Two-Part Phenomenon 51:15 Psychedelics 58:20 Afternoon Light As Insurance 1:00:26 Evening Nutrition 1:01:21 Repacking Glycogen: Hormonal Factors 1:04:11 Pre-Sleep Anxiety: Normal and Easy To Solve 1:07:08 The Power of Objective Tools 1:08:14 Visualization 1:11:34 Mini-Synthesis 1:13:31 Resetting Your Clock 1:15:55 Don’t Trust the Mind Now 1:16:59 Two, (Maybe 3) Optimization Bouts Per Day 1:18:33 Organizational Logic 1:20:22 Wim Hof Breathing, Binaural Beats, Ice Baths, Etc. 1:24:42 Variation Among People, and Dogs 1:25:49 Accurate Versus Exhaustive 1:27:57 Familiar and New Ways To Support Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com

In this episode, I discuss how we can use specific types of behavior to change our brain, both for sake of learning the movements themselves and for allowing us to learn non-movement-based information as well. I describe the key role that errors play in triggering our brains to change and how the vestibular (balance) system can activate and amplify neuroplasticity. As always, I cover science, and science-based practical tools. Thank you in advance for your questions and for your interest in science! #HubermanLab For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Timestamps below. 00:00 Introduction 06:20 Nerves and Muscles 12:00 Exercise alone won’t change your brain 12:58 Behavior will change your brain 13:30 Remembering the wrong things 15:00 Behavior as the gate to plasticity 15:45 Types of Plasticity 17:32 Errors Not Flow Trigger Plasticity 21:30 Mechanisms of Plasticity 22:30 What to learn when you are young 23:50 Alignment of your brain maps: neuron sandwiches 26:00 Wearing Prisms On Your Face 29:10 The KEY Trigger Plasticity 32:20 Frustration Is the Feeling to Follow (Further into Learning) 33:10 Incremental Learning 35:30 Huberman Free Throws 38:50 Failure Specificity Triggers Specific Plastic Changes 40:20 Triggering Rapid, Massive Plasticity Made Possible 43:25 Addiction 45:25 An Example of Ultradian-Incremental Learning 49:42 Bad Events 51:55 Surprise! 52:00 Making Dopamine Work For You (Not The Other Way Around) 53:20 HOW to release dopamine 55:00 (Mental) Performance Enhancing Drugs 56:00 Timing Your Learning 57:36 (Chem)Trails of Neuroplasticity 58:57 The Three Key Levers To Accelerate Plasticity 59:15 Limbic Friction: Finding Clear, Calm and Focused 1:04:25 The First Question To Ask Yourself Before Learning 1:05:00 Balance 1:07:45 Cerebellum 1:10:00 Flow States Are Not The Path To Learning 1:11:18 Novelty and Instability Are Key 1:14:55 How to Arrive At Learning 1:15:45 The Other Reason Kids Learn Faster Than Adults 1:19:25 Learning French and Other Things Faster 1:22:00 Yoga versus Science 1:24:15 Closing Remarks Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

This episode introduces neuroplasticity—which is how our brain and nervous system learn and acquire new capabilities. I describe the differences between childhood and adult neuroplasticity, the chemicals involved and how anyone can increase their rate and depth of learning by leveraging the science of focus. I describe specific tools for increasing focus and learning. The next two episodes will cover the ideal protocols for specific types of learning and how to make learning new information more reflexive. #HubermanLab #Focus #Neuroscience For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Reference: https://doi.org/10.1016/j.cub.2016.04... Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Timestamps below. 00:00 Introduction 03:50 Plasticity: What Is it, & What Is It For? 06:30 Babies and Potato Bugs 08:00 Customizing Your Brain 08:50 Hard-Wired Versus Plastic Brains 10:25 Everything Changes At 25 12:29 Costello and Your Hearing 13:10 The New Neuron Myth 14:10 Anosmia: Losing Smell 15:13 Neuronal Birthdays Near Our Death Day 16:45 Circumstances for Brain Change 17:21 Brain Space 18:30 No Nose, Eyes, Or Ears 19:30 Enhanced Hearing and Touch In The Blind 20:20 Brain Maps of The Body Plan 21:00 The Kennard Principle (Margaret Kennard) 21:36 Maps of Meaning 23:00 Awareness Cues Brain Change 25:20 The Chemistry of Change 26:15 A Giant Lie In The Universe 27:10 Fathers of Neuroplasticity/Critical Periods 29:30 Competition Is The Route to Plasticity 32:30 Correcting The Errors of History 33:29 Adult Brain Change: Bumps and Beeps 36:25 What It Takes to Learn 38:15 Adrenalin and Alertness 40:18 The Acetylcholine Spotlight 42:26 The Chemical Trio For Massive Brain Change 44:10 Ways To Change Your Brain 46:16 Love, Hate, & Shame: all the same chemical 47:30 The Dopamine Trap 49:40 Nicotine for Focus 52:30 Sprinting 53:30 How to Focus 55:22 Adderall: Use & Abuse 56:40 Seeing Your Way To Mental Focus 1:02:59 Blinking 1:05:30 An Ear Toward Learning 1:06:14 The Best Listeners In The World 1:07:20 Agitation is Key 1:07:40 ADHD & ADD: Attention Deficit (Hyperactivity) Disorder 1:12:00 Ultra(dian) Focus 1:13:30 When Real Change Occurs 1:16:20 How Much Learning Is Enough? 1:16:50 Learning In (Optic) Flow/Mind Drift 1:18:16 Synthesis/Summary 1:25:15 Learning With Repetition, Forming Habits As always, thank you for your interest in science! 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below. Please put any questions or thoughts (or dreams!) you have in the comments section. For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social: Instagram - / hubermanlab Twitter - / hubermanlab Facebook - / hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network Timestamps below. 00:00 Introduction 03:00 The Dream Mask 06:00 Cycling Sleep 08:10 Chemical Cocktails of Sleep 13:00 Motor Learning 16:30 High Performance with Less Sleep 17:45 Rapid Eye Movement Sleep 20:30 Paralysis & Hallucinations 23:35 Nightmares 24:45 When REM & Waking Collide 25:00 Sleeping While Awake 26:45 Alien Abductions 29:00 Irritability 30:00 Sleep to Delete 32:25 Creating Meaning 34:10 Adults Acting Like Children 36:20 Trauma & REM 37:15 EMDR 39:10 Demo 44:25 Ketamine / PCP 45:45 Soup, Explosions, & NMDA 48:55 Self Therapy 50:30 Note About Hormones 51:40 Measuring REM / SWS 53:15 Sleep Consistency 56:00 Bed Wetting 58:00 Serotonin 59:00 Increasing SWS 59:50 Lucidity 1:02:15 Booze / Weed 1:03:50 Scripting Dreams 1:04:35 Theory of Mind 1:07:55 Synthesis 1:10:00 Intermittent Sleep Deprivation 1:11:10 Snoring Disclaimer 1:11:40 New Topic 1:15:50 Corrections 1:17:25 Closing Remarks As always, thank you for your interest in science! Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. [Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com/]

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly. #HubermanLab #Jetlag #Sleep For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Timestamps below. 00:00 - Introduction 04:15 - The bedrock of sleep-rest cycles 07:05 - Night owls and morning larks 08:22 - “The perfect schedule” 11:04 - The 100K Lux per morning goal 15:15 - Keeping your biological clock set 16:15 - Reset your cortisol 21:22 - Jetlag, death and lifespan 23:00 - Going East versus West 28:45 - The key to clock control 31:01 - Your Temperature Minimum 36:30 - Temperature and Exercise 41:20 - Eating 42:50 - Go West 44:15 - Pineal myths and realities 51:13 - The Heat-Cold Paradox 53:45 - Staying on track 55:30 - Nightshades 57:00 - Emergency resets 57:30 - Psychosis by light 58:05 - Shift work 1:02:40 - The Temperature-Light Rule 1:04:20 - Up all night: watch the sunrise? 1:06:45 - Error correction is good 1:08:20 - NSDR protocols/implementation 1:10:44 - The frog skin in your eye (not a joke) 1:16:39 - Why stress turns your hair white 1:17:24 - Ovaries or testes? 1:18:25 - Babies and bright light 1:21:40 - Polyphasic sleep 1:25:25 - Ultradian cycles in children 1:27:38 - Teens and puberty 1:29:50 - Light before waking for better sleep 1:31:20 - Older people and cicadian rhythms 1:33:48 - Sleepy Supplements 1:42:00 - Red Pills & Acupuncture 1:43:50 - Highlights 1:48:30 - Feedback and Support As always, thank you for your interest in science! 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system. #HubermanLab #Science For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://hubermanlab.com Newsletter: https://hubermanlab.com/neural-network Timestamps: 0:00 - Introduction 5:50 - Moonlight & Fire 9:25 - Red Light: Good & Bad 15:45 - Why Blue-Blockers Are Unscientific 19:20 - Eyeglasses, Contact Lenses & Windows 22:05 - Adding Up Your Lights 24:30 - “Netflix Inoculation” With Light 25:25 - How The Planet Controls Your Energy 27:00 - A Season For Breeding (?) 31:15 - Melatonin / Serotonin 33:50 - Epinephrine vs Adrenaline: Same? Different? 35:00 - Exercise & Your Sleep 40:30 - Neuroplasticity & Food/Chemicals/NSDR 44:10 - Using Sound & Smell To Learn Faster 46:45 - Dream Meaning & Remembering 48:15 - Waking Up Paralyzed 49:40 - Nap/Focus Ratios For Accelerated Learning 52:45 - Hypnotizing Yourself 54:05 - Smart Drugs 1:01:10 - Magnesium: Yay, Nay, or Meh? 1:02:10 - How Apigenin Works 1:04:30 - Serotonin: Slippery Slope 1:05:35 - The Frog Experiment 1:08:35 - Temperature 1:10:30 - Morning Chills 1:28:00 - Eating For Heating 1:30:30 - Vagal Pathways For Gut-Brain Dialogue 1:31:50 - Sex Differences 1:33:50 - Self Experimentation As always, thank you for your interest in science! 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. Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com

Today's episode provides a host of information on what makes us sleepy, sleep soundly, and feel awake and alert. It covers a broad range of tools for anyone wishing to improve their sleep and wakeful state. The science and logic for each tool is described. Please put your questions related to Episodes 1 & 2 in the comments section below so I can address them in Episode 3 "Office Hours". Note: a special episode devoted to shift workers and jetlag is coming out soon. As always, thank you for your interest in science! For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps can be found below: Introduction - 0:00 What Is Sleep Really For? - 3:30 Sleep Hunger - 6:15 Caffeine: Devil & Angel - 9:00 Timing Your Sleep Properly - 12:20 Release Your Hormones (At The Right Times) - 14:15 (Pineal) Melatonin Warning - 18:45 Strange Vision Is Good Vision - 24:30 Blue Light Is Great! - 32:50 The Real Problem With Smartphones - 37:00 Blind / Low Vision People - 38:30 Using Exercise & Food To Set Your Clock - 39:45 The Power of Sunset - 42:00 The Healthy Holes In Your Skull - 46:43 Bad Light - 48:15 Light Location - 51:11 Fire / Candlelight - 53:00 When To Eat - 54:00 How To Wake Up Earlier - 55:40 Using The Body To Control The Mind - 1:08:00 Drugs & Supplements - 1:10:00 Sleep Walking - 1:18:00 Office Hours - 1:20:00 Links to several of the tools mentioned in this episode are listed below: 10 Min Yoga Nidra Script (no cost): • Yoga Nidra - Guided Meditation to Rel... 35 Min Yoga Nidra Script (no cost): • I AM Yoga Nidra™ led by Liam Gillen Research Supported Hypnosis Scripts: https://www.reveri.com Independent Supplement Research Site: https://examine.com #HubermanLab #Science #Sleep Title Card Photo Credit: Mike Blabac https://www.blabacphoto.com 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.

Today’s episode provides an introduction to how the nervous system works to create sensations, perceptions, emotions, thoughts and behaviors, as well as how we can change our nervous system— a phenomenon known as neuroplasticity. The information sets the stage for all Huberman Lab Podcast episodes that follow by covering neurons, synapses, brain chemicals and the rhythms that control our ability to focus, learn and sleep… and more. Timestamps for the episode can be found below. Thank you for your interest in science. We'll see you next week. For an updated list of our current sponsors, please visit our website as previous sponsors mentioned in this podcast episode may no longer be affiliated with us: https://hubermanlab.com/sponsors Social & Website Instagram: / hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: / hubermanlab Facebook: / hubermanlab TikTok: / hubermanlab LinkedIn: / andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 0:00 Introduction 5:00 What is the Nervous System 8:55 Deja Vu 10:50 How War, Guns & Soap Shaped Our Understanding of the Brain 13:30 Jennifer Aniston Neurons 14:30 Sensations 16:10 Magnetic Sensing & Mating 17:30 Perceptions & The Spotlight of Attention 18:30 Multi-Tasking Is Real 20:10 Bottom-Up vs. Top-Down Control of Behavior 21:15 Focusing the Mind 21:55 Emotions + The Chemicals of Emotions 24:30 Antidepressants 27:40 Thoughts & Thought Control 28:35 Actions 33:20 How We Control Our Impulses 36:25 Neuroplasticity: The Holy Grail of Neuroscience 41:20 The Portal to Neuroplasticity 46:40 Accelerating Learning in Sleep 50:20 The Pillar of Plasticity 55:00 Leveraging Ultradian Cycles & Self Experimentation #HubermanLab #Neuroscience Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com 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.