Episodios

  • In this episode, I discuss fear and trauma, including the neural circuits involved in the "threat reflex" and how specific experiences and memories come to activate that system. I also discuss how our body is involved in trauma and fear. First, I describe the logic of fear mechanisms and how "top-down" processing-- meaning connections from the parts of the brain that assign meaning to our feelings, are involved in fear and erasing fears and traumas. Then I discuss what successful fear and trauma treatment must include and consider various treatments for whether they meet that standard, such as EMDR, Cognitive Behavioral Therapy, Ketamine, other drug-assisted therapies, and more. I also review new data on how 5 minutes per day of deliberate, self-imposed stress can erase fear and depression. And I review the role that social connection plays in erasing or maintaining fears by activating specific molecular pathways in the brain and body. Finally, I review supplementation with over-the-counter compounds for their effects on anxiety and fear and when to take them, if at all.

    Thank you to our sponsors:

    Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    https://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Fear, Trauma & Trauma 00:02:15 Athletic Greens, InsideTracker, Helix Sleep 00:06:49 What is Fear? 00:11:45 Autonomic Arousal: “Alertness” vs. “Calmness” 00:13:44 Hypothalamic-Pituitary-Adrenal Axis (HPA axis) 00:17:36 “The Threat Reflex”: Neural Circuits for Fear 00:28:24 Controlling Fear: Top-Down Processing 00:32:27 Narratives: “Protective or Dangerous” 00:35:58 Attaching Fear to Events: Classical Conditioning & Memory 00:41:45 How Fear Learning Occurs: Long Term Potentiation, NMDA 00:46:10 Extinguishing (Reducing) Fears 00:50:25 Cognitive (Narrative) Therapies for Fear 00:57:56 Repetition of Narrative, Overwriting Bad Experiences with Good 01:05:28 EMDR: Eye Movement Desensitization Reprocessing 01:14:00 Social Connection & Isolation Are Chemically Powerful 01:18:23 Trans-Generational Trauma 01:25:00 PTSD Treatments: Ketamine, MDMA, oxytocin 01:39:25 How Do You Know If You Are Traumatized? 01:46:16 Deliberate Brief Stress Can Erase Fears & Trauma 01:49:50 Erasing Fears & Traumas In 5 Minutes Per Day 01:59:42 Nutrition, Sleep, & Other General Support Erasing Fear & Trauma 02:02:30 Supplements for Anxiety, Fear: Saffron, Inositol, Kava 02:10:00 Synthesis 02:11:46 Zero-Cost Support, Sponsors, Patreon, Supplements, Instagram, Twitter

    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, my guest is Dr. David Buss, Professor of Psychology at the University of Texas, Austin, and one of the founding members of the field of evolutionary psychology.

    Dr. Buss describes his work on how people select mates for short and long-term relationships, the dynamics of human courtship, and mate value assessment — meaning how people measure up as potential partners. We also discuss the causes of infidelity and differences for infidelity in men and women. He explains how people evaluate and try to alter other people’s mate value as a means to secure and even poach mates. We discuss monogamous and non-monogamous relationships in humans. And we discuss what Dr. Buss calls “the dark triad”— features common in stalkers and narcissists that relate to sexual and psychological violence in relationships.

    This episode is sure to be of interest to anyone single or in a relationship who seeks to know how people select mates and anyone who is interested in forming and maintaining healthy romantic partnerships.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    https://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Buss' New Book "When Men Behave Badly" - https://amzn.to/3FThTsG Dr. Buss' Website at University of Texas, Austin - https://labs.la.utexas.edu/buss/david-buss/ Dr. Buss' Twitter - https://twitter.com/ProfDavidBuss

    Timestamps:

    00:00:00 Introducing Dr. David Buss 00:04:10 Sponsors: ROKA, InsideTracker, Headspace 00:08:33 Choosing a Mate 00:13:40 Long Term Mates: Universal Desires 00:18:31 What Women & Men Seek in Long-Term Mates 00:25:10 Age Differences & Mating History 00:32:20 Deception in Courtship 00:37:30 Emotional Stability 00:38:40 Lying About Long-Term Interest 00:41:56 Short-Term Mating Criteria, Sliding Standards & Context Effects 00:46:25 Sexual Infidelity: Variety Seeking & (Un)happiness & Mate Switching 00:54:25 Genetic Cuckolds, How Ovulation Impacts Mate Preference 00:57:00 Long-Term vs. Short-Term Cheating, Concealment 00:59:15 Emotional & Financial Infidelity 01:04:35 Contraception 01:06:22 Status & Mating Success 01:10:10 Jealousy, Mate Value Discrepancies, Vigilance, Violence 01:24:13 Specificity of Intimate Partner Violence 01:25:12 Mate Retention Tactics: Denigration, Guilt, Etc. 01:27:33 Narcissism, Machiavellianism, Psychopathy 01:33:25 Stalking 01:39:15 Influence of Children on Mate Value Assessments 01:43:24 Attachment Styles, Mate Choice & Infidelity 01:46:40 Non-Monogamy, Unconventional Relationships 01:54:00 Mate Value Self Evaluation, Anxiety About the Truth 02:02:12 Self Deception 02:05:35 The Future of Evolutionary Psychology & Neuroscience 02:06:56 Books: When Men Behave Badly; The Evolution of Desire, Textbooks 02:10:42 Concluding Statements, Zero-Cost Support: Subscribe, Sponsors, Patreon, Thorne

    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 science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    https://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Neural Correlates of Gratitude (Damasio) - https://bit.ly/3oS8TNr Reducing Inflammatory Cytokines & Fear With Gratitude - https://bit.ly/3oPsSwv

    Timestamps:

    00:00:00 Introduction: Gratitude Science & Surprises 00:01:50 Controlling Heart Rate with Story 00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon 00:09:11 Major, Long-Lasting Benefits of Gratitude Practice 00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits 00:17:50 Why We All Need an Effective Gratitude Practice 00:21:22 Neurochemistry & Neural Circuits of Gratitude 00:25:10 Prefrontal Cortex Set Context 00:30:10 Ineffective Gratitude Practices; Autonomic Variables 00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story 00:42:30 Theory of Mind Is Key 00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration 00:52:28 Narratives That Shift Brain-Body Circuits 00:56:15 You Can’t Lie About Liking Something; Reluctance In Giving 00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation 01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day 01:05:44 Empathy & Anterior Cingulate Cortex 01:07:35 Reducing Inflammation & Fear with Gratitude 01:10:56 Serotonin, Kanna/Zembrin 01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces 01:18:50 The Best Gratitude Practices: & How To, My Protocol 01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements (Thorne)

    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 our brain and body track time and the role that neurochemicals, in particular dopamine and serotonin, but also hormones such as melatonin, allow us to orient ourselves in time. I review the three types of time perception: of the past, of the present, and the future, and how dopamine and serotonin adjust both our perception of the speed of the passage of time and our memory of how long previous experiences lasted. I also discuss circannual entrainment, which is the process by which our brain and body are matched to the seasons, and circadian (24 hours) entrainment, both of which subconsciously adjust our perceived measurement of time. I explain the mechanisms of that subconscious control. And I cover the ultradian (90 minutes) rhythms that govern our ability to focus, including how to track when these 90-minute rhythms begin and end for the sake of work and productivity. I include ten tools based on the science of time perception that you can apply to enhance productivity, creativity, and relationships in various contexts.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code "huberman" Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Time Perception, Note on Fasting & Supplements 00:05:12 Sponsors: ROKA, Athletic Greens, InsideTracker 00:09:25 Entrainment, Circannual Entrainment, Melatonin 00:13:20 Seasonal Oscillations in Testosterone & Estrogen, Tool 1 00:16:06 Circadian Timing, Tools 1, 2, 3 (for Circadian Entrainment) 00:21:13 Tool 4: Timing Physical Activity; Tool 5: Timing Eating Window 00:23:00 When Circadian Entrainment is Disrupted, Time Perception Suffers 00:25:00 Tool 6: Ultradian (90min) Cycles & Focus 00:31:42 Our Sense of the Passage of Time: Present, Prospective, Retrospective 00:34:40 Dopamine (& Nor/epinephrine) Lead to Time Overestimation; Frame Rate 00:37:18 Serotonin & Time Underestimation; Decreased Frame Rate 00:39:10 Dopamine vs. Serotonin Across the Day; Tool 7: When to Do Rigid vs. Creative Work 00:42:38 Example of Tool 7 00:43:38 How Sleep Deprivation Degrades Performance 00:44:38 Trauma, “Over-clocking” & Memories; Adjusting Rates of Experience 00:50:04 Why Trauma Involves Dopamine & Epinephrine, Arousal 00:51:03 Dopamine, Spontaneous Blinking & Time Perception; Tool 8 00:53:38 Deliberate Cold Exposure, Dopamine, Tool 9: Adjusting Frame Rate in Discomfort 00:56:30 Fun “Feels Fast” BUT Is Remembered as Slow; Boring Stuff “Feels Slow,” Recall As Fast 01:00:54 Retrospective Time, Context Variation & Enhanced Bonding with Places & People 01:03:00 Dopamine Release Resets the Start of Each Time Bin on Our Experience 01:07:40 Habits & Time Perception; Tool 10 (Setting Functional Units of Each Day) 01:11:58 Synthesis & Book Suggestion (Your Brain Is a Time Machine by D. Buonomano) 01:12:27 Supporting the HLP: Subscribe, Instagram, Patreon, Thorne Supplements

    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 talk to Dr. Duncan French, Ph.D., the Vice President of Performance at the UFC Performance Institute and a world-class performance specialist. We discuss specific resistance (weight) training regimens for increasing testosterone in men and women and how to vary mechanical loads and rest between sets and workouts to optimize hormone output and training results. We also discuss how stress-induced "catecholamines" can increase testosterone or decrease it, depending on duration and mindset. And we discuss specific cold- and heat- therapies for increasing resilience, reducing inflammation, heat shock proteins and more. We discuss nutrition for training and how to match nutrition to training goals and metabolic flexibility. We discuss mental focus and how long to train for skill development. Finally, we discuss how mixed martial arts and the UFC Performance Institute are a template for exploring human performance more generally. This episode is intended for anyone interested in athletic and mental performance: athletes, students, and recreational exercisers and includes both science and many practical tools people can apply in their own training.

    Thank you to our sponsors:

    ROKA - https://roka.com/ -- code "huberman" Helix - https://helixsleep.com/huberman Headspace - https://headspace.com/specialoffer

    Dr. Duncan French:

    Instagram - https://www.instagram.com/dr_duncan_french LinkedIn - https://www.linkedin.com/in/duncan-french-phd-a41bb9122

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Dr. Duncan French 00:02:27 Roka, Helix Sleep, Headspace 00:05:44 Duncan’s Background in Exercise Science 00:11:45 How Certain Exercises Increase Testosterone 00:16:22 What Kind of Training Increases Testosterone & Growth Hormone? 00:20:19 Intensity: Mechanical Load; Volume: Metabolic Load; Inter-set Rest Periods 00:25:25 Training Frequency & Combining Workout Goals 00:29:35 How Stress Can Increase or Decrease Testosterone 00:36:55 Using Cold Exposure for Mindset, Anti-Inflammation, Muscle-Growth 00:46:55 Skill Development 00:50:05 Why Hard Exercise Creates Brain Fog: Role of Nutrition 00:53:55 Low-Carbohydrate Versus All-Macronutrient Diets on Performance 00:56:15 Ketones & Brain Energy, Offsetting Brain Injury; Spiking Glucose During Ketosis 00:59:13 Metabolic Efficiency, Matching Nutrition to Training, “Needs Based Eating” 01:05:00 Duncan’s Work with Olympic Athletes, NCAA, UFC (Ultimate Fighting Championship) 01:08:00 Why UFC & MMA (Mixed-Martial Arts) Are So Valuable for Advancing Performance 01:12:40 Voluntarily Switching Between Different States of Arousal 01:14:30 Heat, Getting Better at Sweating, Heat Shock Proteins, Sauna 01:20:12 Using Rotating 12-Week Training Programs; Logging Objective & Subjective Data 01:24:07 Surprising & Unknown Aspects of The UFC and UFC Performance Institute 01:27:45 Conclusions, Zero-Cost Support, Sponsors, Supplements, Instagram

    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 teaches you a lot about the immune system, immune-brain interactions and offers 12 potential tools for enhancing immune system function. I discuss how our immune system works and science-supported tools we can use to enhance our immune system.

    I discuss the innate and adaptive immune systems and our various microbiomes-- not just in our gut but also in our nose, eyes and mouth and how to keep them healthy. And I review how specific patterns of breathing and foods maintain a healthy mucosal barrier that is crucial for fighting infections. I discuss how certain neurochemicals called catecholamines enhance our immune system function and how to use specific breathing protocols, types and timing of heat and cold exposure, and, if appropriate, supplementation to activate catecholamines. I also discuss the role and use of serotonin for the sake of accessing the specific types of sleep for recovering from illness, and I discuss how to increase glymphatic "washout" of brain debris during sleep. I also review fever, the vagus nerve and the use of atypical yet highly effective compounds for rhinitis (nasal inflammation).

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" Athletic Greens - https://www.athleticgreens.com/huberman InsideTracker - https://www.insidetracker.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    How and Why The Immune System Makes Us Sleep - https://www.nature.com/articles/nrn2576

    Timestamps:

    00:00:00 The Mind & Immune System, New Findings: Acupuncture & Fascia 00:03:00 Sponsors: ROKA, Athletic Greens, InsideTracker 00:07:41 Foundational Tools & Practices for a Healthy Immune System 00:11:20 Immune System Basics: Skin/Mucous, Innate & Adaptive Immune System 00:17:08 Killer Cells, Complement Proteins (“Eat Me!” Signals), Cytokines (“Help Me!” Signals) 00:21:06 The Adaptive Immune System: Antibodies 00:28:00 Tool 1: Nasal Microbiome and “Scrubbing” Bacteria & Viruses; Nasal Breathing 00:30:33 Tools 2 & 3: (Not) Touching Your Eyes; Gut Microbiome & Fermented Foods 00:34:20 Some Interleukins Are Anti-Inflammatory 00:34:56 Sickness Behavior 00:39:08 Some People Seek Care When Sick, Others Want to be Alone 00:42:00 Sickness Behavior & Depression: Cytokines 00:43:40 Reduced Appetites When Sick: Protein, Iron, Libido 00:46:45 Vagus-Nerve Stimulation: Fever, Photophobia, Sleepiness 00:53:03 Humoral (Blood-Borne) Factors, & Choroid Change Your Brain State 00:55:04 Tools 4, 5: Reducing Sickness: Glymphatic Clearance, Pre-Sleep Serotonin, 5HTP 01:07:03 Tool 6: Hot Showers, Saunas, Baths & Cortisol, Heath-Cold Contrast 01:10:53 Feed a Fever & Starve a Cold (?), Adrenaline 01:12:36 Tool 7: Activating Your Immune System w/Cyclic-Hyperventilation, Alkalinity 01:29:10 Brain Chemicals & Cyclic-Hyperventilation; Catecholamines, Dopamine 01:32:10 Mindsets & Immune Function; Yes, You Can Worry Yourself Sick 01:37:00 Tool 8: Healthy Mindsets, Hope, Dopamine; Tool 9: Tyrosine; Tool 10: Cold Exposure 01:42:05 Once You’re Already Sick: Accelerating Recovery; Tool 11: Spirulina, Rhinitis 01:46:09 Histamines, Mast Cells 01:49:22 Tool 12: Acupuncture: Mechanism for How It Reduces Inflammation; Fascia, Rolfing 01:53:40 Mechanistic Science & Ancient Practices 01:58:00 Synthesis, Ways to Support Us (Zero-Cost), Sponsors, Supplements, Social Media

    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 host Dr. Samer Hattar, Chief of the Section on Light and Circadian Rhythms at the National Institute of Mental Health. Dr. Hattar is a world-renowned expert on how viewing light at particular times adjusts our mood, ability to learn, stress and hormone levels, appetite, and mental health. We discuss how to determine and use your individual light sensitivity to determine the optimal sleep-wake cycle for you. We also discuss how to combine your light viewing and waking time with the timing of your food intake and exercise in order to maximize mental and physical functioning. Dr. Hattar is credited with co-discovering the neurons in the eye that set our circadian clocks and regulate mood and appetite. He explains why even a small shift in daylight savings leads to outsized effects on our biking because of the way that our cells and circadian clocks integrate across many days. And he offers precise tools to rapidly adjust to jetlag, shift work, and reset your clock after a late night of work or socializing. This episode is filled with cutting-edge data on the biological mechanisms of human physiology and practical tools for people of all ages.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Magic Spoon - https://www.magicspoon.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Samer Hattar:

    Twitter: https://twitter.com/samerhattar Instagram: https://www.instagram.com/samerhattar Wikipedia: https://en.wikipedia.org/wiki/Samer_Hattar

    Links:

    Graphical Explanation of Temperature Minimum for Overcoming Jetlag - https://www.instagram.com/tv/CKWiRVJHVwC

    Timestamps:

    00:00:00 Introducing Dr. Samer Hattar, Ph.D. 00:02:17 Sponsors: ROKA, InsideTracker, Magic Spoon 00:06:15 Light, Circadian (24 hour) & Circannual (365 day) “Photoentrainment” 00:14:30 Neurons in Our Eyes That Set Our Body Clocks: Similar to Frog Skin 00:18:55 What Blind People See 00:20:15 When, How & How Long to View Light for Optimal Sleep & Wakefulness 00:30:20 Sunlight Simulators, Afternoon Light Viewing, Naps 00:33:48 Are You Jetlagged at Home? Chronotypes & Why Early Risers Succeed 00:38:33 How to Decide Your Best Sleep-Wake Schedule; Minimal Light Test 00:42:16 Viewing Light in Middle of Day: Mood & “Light Hunger” 00:44:55 Evening Sunlight; Blueblocker Warning 00:48:57 Blue Light Is Not the Issue; Samer’s Cave; Complete Darkness 00:53:58 Screens at Night 00:56:03 Dangers of Bright Light Between 10 pm and 4 am: Mood & Learning 01:01:05 The Tripartite Model: Circadian, Sleep Drive, Feeding Schedules 01:05:05 Using Light to Enhance Your Mood; & The Hattar-Hernandez Nucleus 01:07:19 Why Do We Sleep? 01:08:17 Effects of Light on Appetite; Regular Light & Meal Times 01:18:08 Samer’s Experience with Adjusting Meal Timing 01:22:51 Using Light to Align Sleep, Mood, Feeding, Exercise & Cognition 01:30:15 Age-Related Changes in Timing of Mental & Physical Vigor 01:31:44 “Chrono-Attraction” in Relationships; Social-Rhythms 01:33:40 Re-setting Our Clock Schedule; Screen Devices Revisited 01:37:50 How Samer Got into the Study of Light 01:39:33 Clock Gene mRNAs & More Accurate Biomarkers 01:41:08 Light as Medicine 01:42:48 ADHD (Attention-Deficit Hyperactivity Disorder) 01:43:35 How to Beat Jetlag: Light, Temperature, Eating 01:50:44 Vigor: The Consequence of Proper Timing 01:52:15 Waking in the Middle of the Night: When Your Nightly Sleep Becomes a Nap 01:54:10 Melatonin, Pineal Calcification 01:55:25 Our Seasonal Rhythms: Mood, Depression, Lethargy & Reproduction 01:59:08 Daylight Savings: Much Worse Than It Might Seem 02:05:27 Eye Color & Sensitivity to Light, Bipolar Disorder 02:09:28 Spicy Food, Genetic Variations in Sensory Sensitivity 02:10:52 Synthesizing This Information, Samer on Twitter, Instagram 02:13:00 Conclusions, Ways To Support the Huberman Lab Podcast & Research

    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 describe science-supported nutrients for brain and performance (cognition) and for nervous system health generally.

    I describe 10 tools for this purpose, including specific amounts and sources for Omega-3 fatty acids which make up the "structural fat" of neurons (nerve cells) and allow them to function across our lifespan. I also review data on creatine, phosphatidylserine, anthocyanins, choline, glutamine and how they each impact brain function in healthy people seeking to reinforce and improve their cognition and in those combatting cognitive decline. I describe both food-based and supplement-based sources for these compounds, and their effective dose ranges based on peer-reviewed literature.

    Then I review the 3 factors: gut-brain signaling, perceived taste, and learned associations that combine with the metabolic and blood-sugar-elevating effects of food to determine what foods we seek and prefer. Amazingly, it's not just about what tastes good to us. Next, I explore how we can leverage the neural circuits of learned food preference toward seeking and enjoying the right foods for brain health and performance. I also review new data on non-caloric sweeteners and why consuming them with glucose-elevating foods can be detrimental, in some cases rapidly leading to insulin dysregulation. This episode covers more than 10 actionable tools for those seeking to improve and/or maintain brain function, and it explains modern neuroscience underlying of our sense of taste, our food seeking preferences and brain metabolism.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman:

    https://youtu.be/Oo7hQapFe3M

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review on Anthocyanins & Cognition - https://www.mdpi.com/1420-3049/24/23/4255 Review on Creatine & Brain Health Studies - https://www.mdpi.com/2072-6643/13/2/586 Review on "Rethinking Food Reward" - www.annualreviews.org/doi/10.1146/annurev-psych-122216-011643

    Timestamps:

    00:00:00 Food & Brain Function Introduction 00:02:08 Summary: Critical Aspects of Time Restricted Feeding/Fasting 00:04:19 Sponsors: ROKA, Athletic Greens, Headspace 00:08:24 Neuroplasticity Super Protocol (Zero-Cost Tools) Online 00:09:22 Eating to Enhance Brain Function & Foundational Aspects of Brain Health 00:13:00 Eating Fats for Brain Health, EFAs Phospholipids (Tool 1: 1-3g EPA Omega-3/day) 00:20:35 Phosphatidylserine (Tool 2: 300mg/day) 00:22:15 Choline, Egg Yolks (Tool 3: 1-2g/day Threshold) 00:28:26 Hydration & Electrolytes (Tool 4) 00:29:50 Liquid Fish Oil/Capsules (2-3g EPA per day; 300mg Alpha GPC 2-4X/week) 00:32:22 Creatine for Cognition (Tool 5: 5g/day) 00:36:28 Anthocyanins, Dark Skin Berries (Tool 6-10mg/day (Extract), 1-2 cups Berries) 00:41:19 L-Glutamine (Tool: 1-10g/day) & Offsetting Apnea & Inflammation 00:49:23 Neural Basis of Food Preference, Yum, Yuck, Meh; Taste, Guts, & Beliefs 00:55:25 Taste is 100% In your Head 00:59:50 Gut Neurons Controlling Food Preference: Neuropod Cells; (Tool 7: Fermented Foods) 01:06:14 Capsule Probiotics, Brain Fog 01:07:16 Learning to Like Specific Tastes: Sweetness & Brain Metabolism 01:12:11 Hard-Wiring & Soft-Wiring 01:13:25 Artificial & Non-Caloric Sweeteners: Safe or Harmful Depends on (Glucose) Context 01:18:15 Non-Caloric Sweetener & Insulin; (Tool 8: Don’t Have w/Glucose Elevating Foods) 01:22:17 Beliefs & Thoughts; The Insula; (Tool 9: Pairing-Based Reshaping Food Preferences) 01:30:42 Liking Neuro-Healthy Foods & Bettering Brain Metabolism (Tool 10); Food Wars 01:36:05 Food Reward & Diabetes, Obesity; Important Review Article (See Caption) 01:38:28 Synthesis, Zero-Cost Support, Future Topic Suggestions, Sponsors, Supplements

    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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: "huberman" InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    RETHINK EDUCATION: The Biology of Learning Featuring Dr. Andrew Huberman

    https://youtu.be/Oo7hQapFe3M

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/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 https://youtu.be/Oo7hQapFe3M 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

    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 am joined by Dr. Craig Heller, Professor of Biology at Stanford University and world expert on the science of temperature regulation. We discuss how the body and brain maintain temperature under different conditions and how most everyone uses the wrong approach to cool off or heat up. Dr. Heller teaches us the best ways and in doing so, explains how to offset hyperthermia and hypothermia. He also explains how we can use the precise timing and location of cooling on our body to greatly enhance endurance and weight training performance. He describes how cooling technology discovered and engineered in his laboratory has led to a tripling of anaerobic (weight training) performance and allowed endurance athletes to run further and faster, as well as to eliminate delayed onset muscle soreness. Dr. Heller explains how heat impairs muscular and mental performance, and how to cool the brain to reduce inflammation and to enhance sleep and cognition. We discuss how anyone can apply these principles for themselves, even their dogs! Our conversation includes both many practical tools and mechanistic science.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Heller's Website - https://profiles.stanford.edu/h-craig-heller CoolMitt Technology - https://www.coolmitt.com

    Timestamps:

    00:00:00 Introducing Dr. Craig Heller, Physiology & Performance 00:02:00 Sponsors: Roka, Inside Tracker, Athletic Greens 00:06:45 Cold Showers, Ice Baths, Cryotherapy 00:10:45 Boundary Layers 00:11:55 Cooling Before Aerobic Activity to Enhance Performance 00:14:45 Anaerobic Activity Locally Increases Muscle Heat 00:16:45 Temperature Gates Our Energy Use 00:19:00 Local Versus Systemic Fatigue: Heat Is Why We Fail 00:22:10 Cooling Off: Most Methods are Counterproductive 00:26:43 Exercise-Induced Brain Fog 00:27:45 Hyperthermia 00:31:50 Best Body Sites for Cooling: Palms, Foot Pads, Upper Face 00:38:00 Cooling Your Brain via The Upper Face; Concussion 00:41:25 Extraordinary (Tripling!) Performance by Cooling the Palms 00:45:35 Enhancing Recovery, Eliminating Soreness w/Intra-workout Cooling 00:50:00 Multiple Sclerosis: Heat Sensitivity & Amelioration with Cooling 00:51:00 Enhancing Endurance with Proper Cooling 00:53:00 Cool Mitt, Ice-Cold Is Too Cold, 3 Minutes Cooling 00:58:20 How You Can Use Palmer Cooling to Enhance Performance 01:01:15 Radiation, Convection, Heat-Transfer, Role of Surface Area 01:04:40 Hypothermia Story, Ideal Re-Heating Strategy 01:11:40 Paw-lmer Cooling for Dog Health & Performance 01:12:45 Warming Up, & Varying Temperature Around the Body 01:17:35 Cooling-Enhanced Performance Is Permanent 01:19:55 Anabolic Steroids versus Palmer Cooling 01:24:00 Female Athletic Performance 01:25:18 Shivering & Cold, Metabolism 01:26:55 Studies of Bears & Hibernation, Brown Fat 01:31:10 Brown Fat Distribution & Activation In Humans 01:34:18 Brain Freeze, Ice Headache: Blood Pressure, Headache 01:37:50 Fidgeters, Non-Exercise Induced Thermogenesis 01:39:44 How Pre-Workout Drinks, & Caffeine May Inhibit Performance 01:43:42 Sleep, Cold, Warm Baths, Screens, & Socks 01:48:44 Synthesis 01:49:30 Supporting the Podcast & Scientific Research

    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 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.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code "huberman" InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Logitech Event - Rethink Education: The Biology of Learning

    Thursday, Sept. 30 at 12pm PT / 3pm ET Sign up here: https://info.logitech.com/ReThink-Education.html

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review on Dopamine: https://www.nature.com/articles/s41583-021-00455-7 Cold Exposure & Dopamine: https://link.springer.com/article/10.1007%2Fs004210050065

    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

    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 medical research on psychedelic compounds with Dr. Matthew Johnson, Professor of Psychiatry and Behavioral Sciences at Johns Hopkins School of Medicine. We discuss the biology and medical clinical-trial uses of psilocybin, MDMA, ayahuasca, DMT, and LSD. Dr. Johnson teaches us what the clinical trials in his lab are revealing about the potential these compounds hold for the treatment of depression, addiction, trauma, eating disorders, ADHD, and other disorders of the mind. Dr. Johnson describes a typical psychedelic experiment in his laboratory, start to finish, including the conditions for optimal clinical outcomes. And he explains some of the potential hazards and common misconceptions and pitfalls related to psychedelic medicine. Dr. Johnson explains flashbacks, the heightened risks of certain people and age groups using psychedelics and the ever evolving legal and pharmaceutical industry landscape surrounding psychedelics. Dr. Johnson also explains how the scientific study of psychedelics is likely to set the trajectory of psychiatric medicine in the years to come. Dr. Johnson is among a small handful of researchers who have pioneered the clinical study of these powerful compounds. He has unprecedented insight into how they can be woven into other psychiatric treatments, changing ones sense of self and of reality.

    Thank you to our sponsors:

    Athletic Greens - http://www.athleticgreens.com/huberman Belcampo - http://www.belcampo.com/huberman InsideTracker - http://www.insidetracker.com/huberman

    Dr. Matthew Johnson Social Media:

    Twitter: https://twitter.com/drug_researcher Instagram: https://instagram.com/drug_researcher

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

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    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Johnson’s Website at Johns Hopkins School of Medicine - https://hopkinspsychedelic.org/johnson Chris Letheby’s forthcoming book - https://amzn.to/3nMTaAs

    Timestamps:

    00:00:00 Introducing Dr. Matthew Johnson 00:02:10 Supporting Sponsors 00:06:40 ‘Psychedelics’ Defined 00:14:09 Hallucinations, Synesthesia, Altered Space-Time Perception 00:19:56 Serotonin & Dopamine 00:23:50 Ketamine & Glutamate 00:28:00 An Example Psychedelic Experiment 00:37:30 ‘Letting Go’ with Psychedelics 00:44:10 Our Mind’s Eye 00:48:00 Redefining Your Sense of Self 00:58:56 Exporting Psychedelic Learnings to Daily Life 01:04:36 Flashbacks 01:12:10 Ayahuasca, & ASMR, Kundalini Breathing 01:15:54 MDMA, DMT 01:26:00 Dangers of Psychedelics, Bad Trips, Long-Lasting Psychosis 01:38:15 Micro-Dosing 01:56:45 Risks for Kids, Adolescents & Teenagers; Future Clinical Trials 02:03:40 Legal Status: Decriminalization vs. Legalization vs. Regulation 02:18:35 Psychedelics for Treating Concussion & Traumatic Brain Injury 02:27:45 Shifting Trends in Psychedelic Research, Academic Culture 02:44:23 Participating in a Clinical Trial, Online Survey Studies, Breathwork 02:50:38 Conclusions, Subscribing & Supporting the HLP, Supplements

    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 ADHD (Attention-Deficit Hyperactivity Disorder): what it is, the common myths, and the biology and psychology of ADHD.

    I discuss both behavioral and pharmacologic treatments for ADHD, and brain-machine interface tools. I also discuss behavioral training protocols that can improve focus in people with ADHD and those without ADHD, and for people of different ages. I discuss the role of dopamine in coordinating 'default-mode' and 'task-related' neural networks, attentional "blinks" (lapses of attention) and how to overcome them, and the role of actual blinks in time perception and attention. Finally, I review some of the prescription and over-the-counter compounds for increasing focus such as Adderall, Ritalin, Modafinil and Armodafinil, the racetams, Alpha-GPC and phosphatidylserine and the role of diet for managing ADHD (and the controversies of diet for ADHD).

    The role of cell phones/technology in ADHD and ADHD-like challenges with focus are also discussed. Throughout, both basic science and clinical scenarios, as well as applicable tools and resources are covered.

    Thank you to our sponsors:

    Roka - https://www.roka.com -- code "huberman" Belcampo - https://www.belcampo.com/huberman Helix Sleep - https://www.helixsleep.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Support Research in the Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Email Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review of Compounds for ADHD, Smart Drugs & Focus - https://www.fbscience.com/Landmark/articles/10.52586/4948 Review of Atypical Compounds for ADHD - https://www.hindawi.com/journals/np/2016/1320423/ Study of Focus Protocol In ADHD & Non-ADHD Children - https://www.mdpi.com/1660-4601/17/13/4780

    Timestamps:

    00:00:00 Introduction & Note About Diagnosis 00:03:27 Sponsors 00:07:56 ADHD vs. ADD: Genetics, IQ, Rates in Kids & Adults 00:13:00 Attention & Focus, Impulse Control 00:14:57 Hyper-focus 00:16:45 Time Perception 00:18:25 The Pile System 00:20:00 Working Memory 00:24:10 Hyper-Focus & Dopamine 00:26:40 Neural Circuits In ADHD: Default Mode Network & Task-Related Networks 00:32:57 Low Dopamine in ADHD & Stimulant Use & Abuse 00:37:10 Sugar, Ritalin, Adderall, Modafinil & Armodafinil 00:47:00 Non-Prescribed Adderall, Caffeine, Nicotine 00:49:18 How Stimulants “Teach” the Brains of ADHD Children to Focus 00:52:00 When To Medicate: A Highly Informed (Anecdotal) Case Study 00:56:35 Elimination Diets & Allergies In ADHD 01:04:46 Omega-3 Fatty Acids: EPAs & DHAs 01:07:00 Modulation vs Mediation of Biological Processes 01:10:50 Attentional Blinks 01:16:56 Open Monitoring & 17minute Focus Enhancement 01:22:50 Blinking, Dopamine & Time Perception; & Focus Training 01:30:10 Reverberatory Neural & Physical Activity 01:33:40 Adderall, Ritalin & Blink Frequency 01:35:00 Cannabis 01:37:30 Interoceptive Awareness 01:41:15 Ritalin, Adderall, Modafinil, Armodafinil; Smart Drugs & Caffeine: Dangers 01:48:05 DHA Fatty Acids, Phosphatidylserine 0:1:50:54 Ginko Biloba 01:51:45 Modafinil & Armodafanil: Dopamine Action & Orexin 01:56:19 Acetylcholine: Circuits Underlying Focus; Alpha-GPC 01:59:04 L-Tyrosine, (PEA) Phenylethylamine 02:01:23 Racetams, Noopept 02:05:15 Transcranial Magnetic Stimulation; Combining Technology & Pharmacology 02:09:14 Smart Phones & ADHD & Sub-Clinical Focus Issues In Adults & Kids 02:14:30 Synthesis/Summary 02:16:10 Support for Podcast & Research, Supplement 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

  • In this episode, I discuss what drives hunger and satiety, and the role our brain, stomach, fat and hormones play in regulating hunger and turning off the desire to eat more. I also address how protein is assimilated better early in the day than it is later in the day, and why those using intermittent fasting might want to shift their feeding window to earlier in the day.

    Then I delve into the topic of disorders of eating: Anorexia Nervosa, where people starve themselves and Bulimia Nervosa where people binge and purge their food. I discuss some common myths about Anorexia such as the role of media images increasing the rates of anorexia and the myth of the "perfectionist" anorexic. I also review the symptoms, and the brain and chemical systems disrupted in this condition. I explain how anorexics become hyperaware of the fat content of foods and develop reflexive habits of fat-hyperawareness. Then I discuss the most effective treatments ranging from family-based models to those that target the habitual nature of low-fat/calorie food choices. I also discuss new more experimental clinical trials on MDMA, Psilocybin and Ibogaine for Anorexia, and both their promise and risks

    I review the latest work on binge eating disorder and brain stimulation, drug treatments and thyroid disruption in Bulimia and why the treatments for Bulimia are so similar to those for ADHD. Finally, I discuss "cheat days," body dysmorphia and the growing list of novel forms of eating disorders start to finish. As always, science and science-based tools are discussed.

    Thank you to our sponsors:

    Belcampo - https://www.belcampo.com/huberman -- code "huberman" Headspace - https://www.headspace.com/specialoffer Athletic Greens - https://www.athleticgreens.com/huberman

    Support Research in Huberman Lab at Stanford:

    https://hubermanlab.stanford.edu/giving

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join Newsletter - https://hubermanlab.com/neural-network

    Links:

    Ingesting Protein in the Morning Supports Muscle Maintenance & Growth: https://bit.ly/3DPlms7 Studies Using Virtual Reality to Explore Eating & Hunger & Body Image: https://bit.ly/3BGaDya https://bit.ly/2WWGRq8

    Timestamps:

    00:00:00 Introduction: Fasting, & Defining Healthy Eating 00:08:55 Morning Protein Is Important 00:22:04 Sponsors 00:26:29 Defining & Diagnosing Eating Disorders 00:29:00 Anorexia Nervosa (Overview & Myths) 00:33:44 Bulimia (Overview & Myths) 00:37:35 Binge Eating Disorders, EDNOS, OSFEDS, Pica 00:39:44 What is Hunger? What is Satiety? 00:42:00 Neuronal & Hormonal “Accelerators & Brakes” on Eating 00:46:17 Fat, Leptin & Fertility & Metabolic Dysfunctions in Obesity 00:50:30 Why We Overeat 00:55:30 Homeostasis & Reward Systems/Decisions 00:59:58 Anorexia 01:04:28 The Cholesterol Paradox 01:06:13 Psychological vs. Biological/Genetic Factors in Anorexia 01:09:44 Chemical Imbalances, Serotonergic Treatments 01:12:56 Altered Habits & Rewards in Anorexia: Hyperacuity for Fat Content 01:18:28 Brain Areas for Reward Based Decision Making vs. Habits 01:24:06 Habit-Reward Circuits Are Flipped in Anorexics: Reward for Deprivation 01:28:30 How Do You Break a Habit? 01:33:23 Family Based Models, Cognitive Behavioral Therapy 01:35:39 MDMA, Psilocybin, Clinical Trials, Ibogaine 01:40:35 Anabolic vs. Catabolic Exercise, Spontaneous Movements, NEAT 01:43:23 Distorted Self Image in Anorexia 01:47:54 Bulimia & Binge-Eating, “Cheat Days”, Thyroid Hormone 01:53:05 Inhibitory Control, Impulsivity, Adderall, Wellbutrin 01:58:00 Direct Brain Stimulation: Nucleus Accumbens 02:04:28 Anorexia/Reward. vs Bulimia/Binging 02:05:45 Healthy Eating Revisited 02:10:55 Synthesis, Body Dysmorphias 02:14:15 Support: Podcast, & Research Studies

    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 interview Dr. Robert Sapolsky, Ph.D., Professor of Biology, Neurology & Neurosurgery at Stanford University. We discuss stress, what defines short-term versus long-term stress, and how stress can be beneficial or detrimental, depending on the context. We also discuss stress mitigation and how our sense of control over stress mitigation techniques, including exercise, determine health outcomes. Dr. Sapolsky explains some of the key effects of the hormone testosterone — how it can amplify pre-existing tendencies for aggression or sexual behavior, but that it does not produce those behaviors per se. He also explains how testosterone impacts our social hierarchies, sense of confidence, and willingness to embrace challenges of different kinds. He also explains how our behaviors and perceptions shape testosterone levels. And we discuss estrogen and the powerful role it plays in brain development, health and longevity. Finally, we discuss free will, what it means to have free will, and if we have any free will, including how knowledge alone might allow us to make better decisions for ourselves and society.

    Thank you to our sponsors:

    ROKA - https://roka.com - use code "huberman" InsideTracker - https://insidetracker.com/huberman Belcampo - https://belcampo.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join Newsletter - https://hubermanlab.com/neural-network

    Links:

    Dr. Sapolsky's most recent book, "Behave: The Biology of Humans At Our Best & Worst": https://amzn.to/3yrZ6k7 Support Research in the Huberman Lab at Stanford on Stress, Sleep & Human Performance: https://hubermanlab.stanford.edu/giving

    Timestamps:

    00:00:00 Introduction: Dr. Robert Sapolsky 00:02:26 Sponsors: Roka, Inside Tracker, Belcampo 00:06:30 Stress: Short & Long-Term, Good & Bad 00:09:11 Valence & Amygdala 00:11:00 Testosterone: Common Myths vs. Actual Truths 00:15:15 Behaviors that Affect Testosterone 00:17:20 Mindsets & Contexts that Affect Testosterone 00:20:28 How Finger Length Ratios Reflect Prenatal Hormone Levels 00:22:30 Aggression: Male-Female, Female-Male, & Female-Female 00:24:05 Testosterone: The Challenge Hypothesis 00:29:20 How Dopamine Impacts Testosterone & Motivation 00:32:32 Estrogen: Improves Brain & Longevity BUT TIMING IS KEY 00:39:40 Are Testosterone & Sperm Counts in Males Really Dropping? 00:42:15 Stress Mitigation & Our Sense of Control 00:51:35 How Best to Buffer Stress 00:57:04 Power of Perception, Choice & Individual Differences 01:00:32 Context-Setting, Prefrontal Cortex & Hierarchy 01:11:20 How Dr. Sapolsky Accomplishes Deep Thinking 01:13:17 Do We Have Free Will? 01:20:50 How to Apply Knowledge & Learning 01:23:44 Robert’s New Book: “Determined: The Science of Life Without Free Will” 01:28:27 Reflections, Support of Podcast, & Supporting Stress Research

    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.

  • This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.

    Thank you to our sponsors:

    InsideTracker - https://www.insidetracker.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman Belcampo - https://www.belcampo.com/huberman -- code "huberman"

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join Newsletter - https://hubermanlab.com/neural-network

    Links:

    Review of EPAs for the Treatment of Depression - https://bit.ly/2Wl15ti Review of Creatine for the Treatment of Depression - https://www.mdpi.com/520864 Recent Study on the Clinical Use of Psilocybin for Treatment of Depression - https://bit.ly/3sFSGMM

    Timestamps:

    00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1) 00:07:10 Sponsors 00:11:15 Major Depression 00:18:40 “Anti-Self” Confabulation 00:21:42 Autonomic (Vegetative) Symptoms of Depression 00:26:58 Norepinephrine, Dopamine & Serotonin 00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors 00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions 00:39:33 Physical & Emotional Pain are Linked: Substance P 00:41:50 Hormones & Depression: Thyroid & Cortisol 00:46:50 Genetic Susceptibility to Depression: Impact of Stress 00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills 00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2) 00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc. 00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)* 01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid 01:05:25 Protocol 4: How Exercise Offsets Depression 01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA receptors* 01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function 01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin* 01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid) 01:54:50 Summary of Protocols Covered 02:00:10 Support & Additional 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 interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, food, medication, etc. Dr. Lembke is also an expert in the opioid crisis, and the author of Dopamine Nation: Finding Balance in the Age of Indulgence (https://amzn.to/3AHHGBp).

    We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our "dopamine balance" plays in creating addiction. We also discuss the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke also shares her expertise on topics closely related to addiction such as community, shame and lying and she explains why telling the truth—even about the most basic things in daily life, adjusts dopamine levels in our brain.

    This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do, and how we can all maintain a healthy sense of pleasure seeking in life.

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network

    Dr. Anna Lembke Links:

    Website: https://bit.ly/3iPtGje Stanford Profile: https://stanford.io/3AI9SEu Dopamine Nation (new book): https://amzn.to/3AHHGBp

    Timestamps:

    00:00:00 Dr. Anna Lembke, Addiction Expert 00:02:25 Disclaimer & Sponsors: Roka, InsideTracker, Headspace 00:07:00 Dopamine, Happiness & Impulsivity 00:15:56 What Is Pleasure? 00:18:20 Addiction, Boredom & Passion for Life 00:24:00 Pain-Pleasure Balance Controls Addiction 00:29:10 Dopamine Deficits, Anhedonia 00:30:47 Are All Addictions the Same? 00:35:38 Boredom & Anxiety Lead to Creativity 00:40:35 Finding Your Passion Starts with Boredom & Action Steps 00:50:05 How to Break an Addiction 00:55:25 Relapse, Craving & Triggers 01:07:40 Can People Get Addicted To “Sobriety”? 01:11:45 Are We All Wired for Addiction? 01:15:57 Bizarre Addiction 01:18:14 Recovered Addicts Are Heroes 01:20:10 Lying, Truth Telling, Guilt & Shame 01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA 01:40:20 Social Media Addiction 01:51:25 Narcissism 01:53:30 Goal Seeking, Success & Surprise 01:58:10 Reciprocity 02:01:15 Closing Comments, 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 our sense of pain and pleasure: where and how they each arise in our mind and body and various ways to control their intensity. I discuss the science of behavioral tools like acupuncture and hypnosis and directed pressure, including the neural circuits they each activate to modulate our experience of pain or pleasure. I also discuss whole body pain, pain "syndromes" and novel pain relief compounds such as Acetyl-L-Carnitine, SAMe and Agmatine. I discuss neuroplasticity of the pain system and the key role that visual perception plays in pain modulation. Finally, I address the link between dopamine, serotonin, and oxytocin, with arousal, pleasure and pain. As always, both basic science and various protocols are described.

    Note: The description of the dorsal root ganglia (DRGs) was intentionally simplified and does not include mention of dorsal horn spinal relay neurons, etc. For an excellent full text review of this anatomy and circuits for touch sensing, please see: https://bit.ly/3jH9CPf

    Thank you to our sponsors:

    InsideTracker - https://www.insidetracker.com/huberman Helix Sleep - https://www.helixsleep.com/huberman Athletic Greens - https://www.athleticgreens.com/huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network

    Links:

    Instagram discussion with Dr. Sean Mackey, MD, PhD - https://www.instagram.com/p/CMVq0X8Bk1D/ Agmatine study - https://bit.ly/3CtTwRn Mechanistic basis of acupuncture - https://bit.ly/2VHi0pz

    Timestamps:

    00:00:00 Skin, Pain, Pleasure 00:01:50 Protocol 1: Maximizing Motivation (with Dopamine & Pleasure) 00:07:12 Sponsors: InsideTracker, Helix Sleep, Athletic Greens 00:12:04 Pleasure & Pain, & Skin Sensors 00:18:13 Sensing Touch with Your Brain: Magnification of Feet, Hands, Lips, Face, Genitals 00:22:16 Two-Point Discrimination, Dermatomes 00:28:11 Thoughts & Genes That Make Physical Pain Worse 00:33:45 Expectations, Anxiety, & Pain Threshold 00:40:27 Protocol 2: Cold Sensing Is Relative; Getting Into Cold Water 00:45:22 Protocol 3: Heat Is Absolute 00:48:10 Injury & Pain 00:52:04 Protocol 4: Plasticity of Pain: Key Role of Vision 00:58:08 Sensing Disparate Body Parts As Merged 01:01:00 Pain “Syndromes”, Psychogenic Fever, “Psychosomatics” 01:04:40 Fibromyalgia, Naltrexone, Protocol 5: Acetyl-L-Carnitine 01:12:24 Protocol 6: Agmatine, S-adenosyl-L-methionine (SAMe), L-5-Methyltetrahydrofolate* 01:17:27 Acupuncture: Mechanism, Non-Responders, Itch & Inflammation 01:28:20 Laser Photobiomodulation, Protocol 7: Hypnosis (reveri.com) 01:30:00 Protocol 8: Pressure-Based Pain Relief, “Gate Theory of Pain (Relief)” 01:37:53 Redheads & Pain Thresholds, Endogenous Opioids 01:44:02 Protocol 8: Love & Pain, Dopamine 01:49:23 Pleasure & Reproduction, Dopamine & Serotonin, Oxytocin 01:51:40 Protocol 9: PEA, L-Phenylalanine (Precursor to Tyrosine) 01:55:40 Contextual Control of Pleasure by Autonomic Arousal, Dopamine Baselines 01:59:40 Pleasure-Pain Balance 02:01:24 Protocol 10: Controlling Pleasure, Dopamine & Motivation Over Time 02:06:40 Protocol 11: Immediate, Non-Goal-Directed Pleasure, PAG 02:08:40 Direction of Touch: Pleasure Versus Pain, Arousal & Touch “Sensitivity” 02:13:00 Synthesis & How to Conceptualize Pain and Pleasure, 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, my guest is Dr. Matt Walker, Professor of Neuroscience and Psychology and the Founder & Director of the Center for Human Sleep Science at the University of California, Berkeley. He is also the author of the international best-selling book Why We Sleep and the host of "The Matt Walker Podcast." We discuss the biology of sleep, including its various stages and what specifically happens to those stages when we don't get enough sleep. We also discuss the effects of sunlight, caffeine, alcohol, naps, hormones, exercise, marijuana, sexual activity, and various supplements on sleep. The episode consists of both basic science information and many science-supported actionable tools.

    Dr. Matthew Walker:

    Podcast - https://www.sleepdiplomat.com/podcast Twitter - https://twitter.com/sleepdiplomat Instagram - https://instagram.com/drmattwalker Website - https://www.sleepdiplomat.com

    Thank you to our sponsors:

    ROKA - https://www.roka.com -- code: huberman InsideTracker - https://www.insidetracker.com/huberman Belcampo - https://www.belcampo.com/huberman -- code: huberman

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Neural Network - https://hubermanlab.com/neural-network

    Timestamps:

    00:00:00 Introducing Dr. Matt Walker 00:02:00 Sponsors: Roka, InsideTracker, Belcampo 00:06:00 What Is Sleep? 00:10:20 REM (Rapid Eye Movement) aka 'Paradoxical Sleep' 00:16:15 Slow Wave Sleep aka 'Deep Sleep' 00:24:00 Compensating For Lost Sleep 00:32:20 Waking in the Middle Of The Night 00:39:48 Uberman (Not Huberman!) Sleep Schedule 00:42:48 Viewing Morning SUNLight 00:49:20 Caffeine 01:07:54 Alcohol 01:14:30 Growth Hormone & Testosterone 01:16:14 Emotions, Mental Health & Longevity 01:20:40 Books vs. Podcasts 01:21:20 Lunchtime Alcohol 01:25:00 Marijuana/CBD 01:36:00 Melatonin 01:54:14 Magnesium 01:58:10 Valerian, Kiwi, Tart Cherry, Apigenin 02:15:00 Tryptophan & Serotonin 02:19:24 Naps & Non-Sleep-Deep-Rest (NSDR) 02:28:23 Is It Possible To Get Too Much Sleep? 02:34:35 Sex, Orgasm, Masturbation, Oxytocin, Relationships 02:47:30 Unconventional Yet Powerful Sleep Tips 02:59:10 Connecting to & Learning More from Dr. Walker 03:04:42 The New Dr. Matt Walker Podcast, Reviews & 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 I describe how the organs of the body influence the function and health of our brain and how our brain controls our bodily organs. The conscious awareness of this brain-body dialogue is called interoception. I describe how two factors- mechanical forces (e.g., pressure, pain, volume, etc.) and chemical factors (e.g., gut acidity, microbiome diversity, etc.) combine to influence our moods, control inflammation, immune system, recovery from injury and more. I explain how specific actions of our lungs, heart, spleen, and diaphragm, control our brain via the vagus nerve and other neural pathways. I describe 11 science-supported protocols for enhancing brain-body health and the logic behind them.

    Thank you to our sponsors:

    ROKA - https://www.roka.com - code: huberman InsideTracker - https://www.insidetracker.com/huberman Headspace - https://www.headspace.com/specialoffer

    Our Patreon page:

    https://www.patreon.com/andrewhuberman

    Supplements from Thorne:

    http://www.thorne.com/u/huberman

    Social:

    Instagram - https://www.instagram.com/hubermanlab Twitter - https://twitter.com/hubermanlab Facebook - https://www.facebook.com/hubermanlab Website - https://hubermanlab.com Join the Neural Network - https://hubermanlab.com/neural-network

    Links:

    Sonnenburg, Cell Press Study - https://bit.ly/SonnenburgCellPress

    Timestamps:

    00:00:00 Your Sense of Self: Interoception 00:01:25 Protocol 1: Fermented Foods, Not Fiber, to Reduce Inflammation 00:03:30 Attributions 00:08:22 Main Drivers of Feelings & Performance 00:11:45 Brain-Body: A Mechanical & Chemical Dialogue 00:17:50 LDB (Lung-Diaphragm-Brain) Dialogue 00:21:00 Protocols 2, 3, 4: Control Heart Rate With Breathing 00:29:08 Sensing Lung Pressure: Piezo Receptors 00:30:54 Carbon Dioxide, From Air to Blood 00:34:02 Protocol 5: Alert While Calm 00:40:50 Baroreceptors: Hering-Breuer Reflex 00:42:47 Gut Volume & The Desire to Open Your Mouth 00:48:18 Protocol 6: Enhancing Gut-To-Brain Communication, Fasting 00:51:50 Intestines, Fatty Acids, Amino Acids & Sugar 00:57:00 Protocol 7: Reducing Sugar Cravings with Specific Amino Acid Nutrients 00:58:58 Gut Acidity (Is Good) 01:02:20: Improving Nasal Microbiome 01:04:13 Inflammation & Microbiome: Fiber vs. Fermented 01:11:15 Protocol 8: Reducing Inflammation & Enhancing Brain Function w/Fermented Foods 01:13:10 Leaking Guts, Auto-Immune function & Glutamine 01:15:50 Gut Acidity: HCl (hydrochloric acid), Pepsin 01:18:30 Probiotics & Brain Fog 01:21:45 Nausea: Happens in Your Brain; Area Postrema 01:28:25 Protocol 9: Reducing Nausea: Ginger, Peppermint, CBD, etc. 01:30:40 Fever: Triggers and Control Knobs: OVLT 01:37:00 Protocol 10: Cooling the Blood Properly 01:38:53 Sensing Feelings, Vagus Nerve, Stress 01:41:50 Mental Emotions Reflect Bodily Conditions 01:45:00 Sensing Other People’s Emotions via the Body 01:46:00 Protocol 11: Increasing Interoception, Sensing Heartbeat 01:50:40 Conclusions & 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