Episodes
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In this episode, my guest is Dr. Michael Kilgard, PhD, a professor of neuroscience at the University of Texas at Dallas and a leading expert on neuroplasticity and learning across the lifespan. We discuss the need for alertness, effortful focus, post-learning reflection and sleep to induce neuroplasticity, and how dopamine, acetylcholine, serotonin and norepinephrine are each involved. He explains the behavioral steps for neuroplasticity, as well as vagal nerve stimulation (VNS) and other therapies for tinnitus, stroke, depression, PTSD and paralysis. This episode ought to be of use to anyone interested in understanding the modern science of brain rewiring and learning to improve cognitive or motor skills or treat sensory or motor disorders.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanWealthfront*: https://wealthfront.com/hubermanCarbon: https://joincarbon.com/hubermanFunction: https://functionhealth.com/huberman*This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (âAPYâ) on cash deposits as of December 27,⏠2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variableâ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTPÂź Network, and FedNowÂź Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.Timestamps(00:00) Michael Kilgard(03:24) Neuroplasticity (05:13) Child vs Adult Plasticity, Childhood Development & Learning(09:37) Sponsors: Eight Sleep & Wealthfront(12:41) Kids, Real vs Artificial Experiences & Balance, Video Games, Natural World(21:13) Social Media & Videos, Kids, Overstimulation & Development(33:42) Early Language Development, Passive vs Real Experiences, Kids & Adults(39:23) Sponsors: AG1 & Carbon(42:44) Learning & Plasticity Requirements; Focus, Friction, Rest & Reflection(52:24) Brain Connections, Complexity, Life Experiences & Plasticity(1:02:51) Learning, Reflection, Visualization, Testing(1:09:45) Experience Diversity & Time, Happiness, Life Appreciation(1:18:05) Sponsor: Function(1:19:53) Learning & Life Meaning(1:23:25) Neuromodulators, Brain Complexity, Synaptic Eligibility Trace & Learning(1:34:28) Synapses, Therapy for PTSD, Rewiring the Brain(1:39:01) Vagus Nerve Stimulation (VNS), Stroke, Spinal Cord Injury, Tinnitus, PTSD(1:47:33) Psychedelics, Neurostimulation, Importance of Timing(1:57:47) Electroconvulsive Therapy (ECT) & Major Depression(2:01:51) Psychedelics/SSRIs as Plasticity Tools, SSRIs & Bone Strength, Failed Clinical Trials(2:13:18) Can VNS Accelerate Learning?(2:16:01) VNS Surgery, Patient Use & Specificity, Closed-Loop Vagus Nerve Stimulation(2:18:18) Tinnitus Cause, Incidence & Self-Amplification; PTSD & Control(2:28:12) VNS for Tinnitus; Disease Complexity & Treatments, Lazy Eye(2:41:05) Complexity of Disease Treatments & Combination Therapies(2:48:50) Brain-Machine Interfaces, Information & Experiences; Closed-Loop Feedback; Resilience(2:59:09) Evolving Clinical Trials, Combination Treatments & Disease Complexity(3:05:21) Acknowledgements(3:07:04) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, my guest is Dr. Craig Heller, PhD, a professor of biology at Stanford University and a world expert on the science of temperature regulation.We discuss how the body and brain regulate temperature in different conditions and why conventional cooling methods, such as placing ice packs on the neck, do not effectively reduce core body temperature. Dr. Heller explains why cooling glabrous skin areasâthe palms, soles and upper faceâefficiently releases body heat and can significantly enhance physical performance and endurance. We discuss how targeted palmar cooling improves both short-term performance and long-term training adaptation in aerobic and anaerobic exercise.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanCarbon: https://joincarbon.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps(00:00) Craig Heller (00:26) Deliberate Cold Exposure, Cold Showers, Ice Baths; Vasoconstriction (02:26) Cold Shower vs Cold Immersion, Boundary Layer, Tool: Improve Aerobic Exercise Performance (04:54) Anaerobic Exercise & Overheating, Muscle Failure, Muscle Fatigue (07:19) Sponsor: Carbon (09:06) Anaerobic Exercise, Cool Down with Ice Water or Cold Towel? (11:28) Should You Cool Body/Head to Lower Body Temperature?, Hyperthermia, Heat Stroke (15:17) Body Sites for Quick Cooling: Palms, Soles & Upper Face, Glabrous Surfaces (17:48) Tool: Loosen Grip & Performance; Gloves & Socks (19:21) Cooling Brain via Upper Face (20:41) Sponsor: AG1 (22:05) Cooling Brain to Offset Concussion? (23:01) Enhance Anaerobic Performance & Cooling Palms, Heat Loss (26:17) Improve Aerobic Endurance & Cooling Palms (27:11) CoolMitt; Ice Cold Is Too Cold (30:11) Sponsor: Function (31:44) Tool: Use Palmer Cooling to Enhance Performance; Cooling Palms, Soles & Face (35:28) AcknowledgmentsDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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Episodes manquant?
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In this episode, I explain cortisol and science-based protocols for properly setting your cortisol rhythm, which can significantly increase your daytime energy, focus, mood, and stress resilience, while also improving your sleep quality.Most people mistakenly think cortisol is bad, and many assume their levels are too high, when in fact many health and performance challenges simply stem from a disrupted cortisol rhythm. Getting your cortisol rhythm right can be transformative for your health and performance.I outline behavioral, nutritional, and supplement-based strategies to raise or lower your cortisol levels at the appropriate times of day and night. I also provide specific protocols for overcoming burnout.If youâre dealing with stress, low energy, hormone or sleep challengesâor simply want to optimize these for the sake of your physical and mental health and performanceâthis episode offers science-backed protocols to help.Read the the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanCarbon: https://joincarbon.com/hubermanBetterHelp: https://betterhelp.com/hubermanDavid: https://davidprotein.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps(00:00) Cortisol (1:29) Stress, Tool: Daily Cortisol Rhythm (3:16) Cortisol & Directing Energy, Glucose, Adrenals (6:39) Sponsors: Carbon & BetterHelp (10:14) Daily Cortisol Phases & Rhythm, Waking Up & Cortisol (17:55) Cortisol Release & Regulation, Hypothalamic-Pituitary-Adrenal (HPA) Axis (24:57) Rapid & Delayed Stress Response, HPA Axis (28:42) Bright Light & Cortisol Release, Tool: Increase Morning Cortisol & Sunlight (36:58) Sponsors: AG1 & David (39:48) Viewing Bright Light & Mood, Depression, Seasonal Affective Disorder (SAD) (41:44) Increase Morning Cortisol, Tools: Hydration, Delaying Caffeine Intake (49:30) Exercise, Entrainment Cues & Cortisol Rhythm, Tool: Boost Energy & Exercise Schedule (57:52) Does Deliberate Cold Exposure Increase Cortisol?, Energy & Mood (1:01:19) Sponsor: LMNT (1:02:51) Increase Morning Cortisol & Nutrition, Grapefruit, Black Licorice (1:11:34) Afternoon & Evening Cortisol Rhythms, Sunlight, Screens (1:14:30) Lower Evening Cortisol, Tools: Dim Lights, Light Color (1:20:54) Lower Evening Cortisol, Tools: Caffeine Timing; Stress Response & Exhales; Starchy Carbohydrates (1:30:42) Low-Carb Diets & Cortisol, Metabolic Syndrome (1:35:30) Evening Exercise & Cortisol, Tool: Spike Your Morning Cortisol (1:44:32) Supplements to Reduce Cortisol, Ashwagandha, Apigenin, Magnesium (1:50:57) Burnout, Cushing's & Addison's, 2 Burnout Patterns (1:55:23) Early-Phase Burnout, Tools: NSDR/Yoga Nidra, Boost Morning Cortisol, Caffeine (2:01:35) Late-Phase Burnout, Tools: Reduce Evening Cortisol (2:08:02) Age, Male vs Females, Lifespan, Cancer; Menopause; Brain Health (2:13:41) Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, I explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanJoovv: https://joovv.com/hubermanTimestamps00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD)00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory00:05:22 Sponsor: Eight Sleep00:07:03 Dopamine & Focus; Default Mode Network & Task Network00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants00:18:05 Sponsor: Joovv00:19:18 Children, Learning to Focus & ADHD Prescriptions00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training00:30:39 Sponsor: AG100:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine00:36:01 Modafinil, Armodafinil00:36:51 Acetylcholine, Alpha-GPC00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use00:41:56 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Dr. Nirao Shah, MD, PhD, a professor of psychiatry, behavioral sciences and neurobiology at Stanford University School of Medicine. We discuss how the brains of males and females differ and how those differences arise from different genes and hormones during fetal development, in childhood and adulthood. We discuss what drives male- versus female-specific behaviors and how hormonal fluctuations across the lifespan, including puberty, the menstrual cycle, menopause and aging â affect behavior, cognition and health. Additionally, we discuss how biology relates to gender identity and the impact of hormone therapies on brain circuits that regulate mating, parenting and social bonding. Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Nirao Shah00:02:11 Mice, Humans & Brain, Biological Conservation00:05:25 Hormones, Nature vs Nurture00:07:13 Biological Sex Differences, Chromosomes & SRY Gene, Hormones 00:16:01 Sponsors: Maui Nui & Eight Sleep00:19:09 Androgen Mutations, Feminization & Masculinization 00:22:04 SRY Gene; Animals & Sexual Trans-Differentiation00:27:49 Hormones & Biological Brain Differentiation 00:31:22 Congenital Adrenal Hyperplasia, Androstenedione; Stress & Pregnancy00:35:56 Genes, Brain Differentiation & Sexual Identity; Congenital Adrenal Hyperplasia00:43:37 Testosterone, Estrogen & Brain Circuits00:47:27 Sponsors: AG1 & LMNT00:50:36 Intersex Individuals, Castration00:52:23 Female Sexual Behavior, Brain, Testosterone & Pheromones00:57:58 Identify as Heterosexual or Homosexual, Difference in Hormone Levels?01:00:42 Gender, Sexual Orientation & Hormones; Hormone Replacement Therapy01:10:21 Aromatization; Steroid Hormones & Gene Expression01:15:00 Kids & Changing Gender Identity01:19:05 Sexual Behavior, Refractory Period & Male Brain, Tacr1 Cells01:21:31 Sponsor: Function01:23:19 Hypothalamus, Dopamine, Prolactin, Cabergoline, Libido, Dopamine01:27:05 Brain Circuits, Aggression & Sexual Behavior01:32:40 Refractory Period; Age, Testosterone & Libido01:36:07 Tacr1 Cells in Females, Periaqueductal Gray & Innate Behaviors01:40:00 Parenting Behaviors & Brain Circuits; Pet Dogs01:43:12 Oxytocin, Pair Bonding, Vasopressin; Biological Redundancy 01:47:22 Libido, Melanocortin, Tacr1 Neurons; GLP-1 Agonists, Clinical Trials; Kisspeptin01:56:43 Female Brain Changes, Menstrual Cycle, Pregnancy, Menopause; Estrogen; Men & Hormone Fluctuation?02:04:10 Life Experience Male vs Female, Sex Recognition, Behaviors & Context02:16:05 Pain Management; Endocrine Disrupters, Gender Identity02:21:03 Future Projects02:24:29 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, my guest is Dr. Matthew Johnson, PhD, a senior researcher for the Center of Excellence for Psilocybin Research and Treatment at Sheppard Prattâs Institute for Advanced Diagnostics and Therapeutics.We explore the science and therapeutic potential of psychedelic medicine, including psilocybin, MDMA and LSD. We discuss how these substances can profoundly alter perception and self-identity, providing long-lasting relief from depression, addiction and trauma when used in controlled clinical settings. We also discuss microdosing and emerging research on psychedelicsâ potential to support recovery from neurological injuries. Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid: https://davidprotein.com/hubermanBetterHelp: https://betterhelp.com/hubermanTimestamps00:00:00 Matthew Johnson; Psychedelics00:01:44 Different Classes of Psychedelics00:04:33 Psychedelics & Altering Models00:06:18 Sponsor: David00:07:33 LSD, Psylocibin & Serotonin00:09:55 Psychedelic Clinical Trials00:13:40 Therapy, Trust, Psychedelics00:16:47 Letting Go & Psychedelic Experience, Self-Representation, Lasting Changes00:22:31 Sponsors: AG1 & BetterHelp00:25:26 MDMA, Dopamine & Serotonin; Bad Trips & Transcendental Experience00:28:49 Dangers of Psychedelics00:31:11 Microdosing Psychedelics, Antidepressant00:35:27 Head Injuries, Psychedelics, Depression00:38:29 AcknowledgementsDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Dr. Chris McCurdy, PhD, FAAPS, professor of medicinal chemistry at the University of Florida and a world expert on the pharmacology of kratom and other plant-derived medicinal compounds. We discuss kratomâs wide-ranging effects, including its use for boosting energy, enhancing mood, managing pain and as a potential opioid substitute, while also explaining its critical safety concerns and addictive potential, especially for kratom-derived/isolate products. We also discuss plant-based compounds more generally for their potential benefits and risks. Dr. McCurdy offers a balanced perspective on kratom and other plant-based and naturally occurring medicinal compounds, highlighting and contrasting their promise for human health with potential serious risks.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanEight Sleep: https://eightsleep.com/hubermanROKA: https://roka.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Chris McCurdy00:02:51 Kratom (Mitragyna speciosa), Origin, Effects, Low vs High Doses00:07:19 Sponsors: David Protein & Eight Sleep00:10:07 Kratom, Traditional Use vs Commercial Kratom Products, Absorption00:17:00 Kratom Products, Serving Size, Kids; Semi-Synthetics; Tool: Understand Kratom Product Labels00:23:16 Kratom Products & Various Desired Effects; Physical Dependence00:32:53 Different Kratom Usage Patterns, Opioid Dependence00:36:59 Alkaloid Compounds, Nitrogen, Nicotine; Animals & Self-Experimentation00:47:47 Sponsors: AG1 & ROKA00:51:05 Medicine Development, Disconnection from Nature, Product Concentrations00:59:00 Alkaloids & Natural Products, Opium Poppy, Coca Leaf, Tool: Kratom Leaf vs Extracts (Kratom-Derived/Kratom Isolates)01:09:06 Is It Safe for Kids to Consume Kratom Products?01:12:19 Kratom, Energy, Mood & Pain Management, Dose; Caffeine 01:16:56 Respiratory Depression & Kratom Products01:20:16 Sponsor: Function01:22:04 Kratom Leaf vs Derivatives, FDA Regulations, Usage Guidelines01:26:59 Kratom, Alcohol Consumption, Respiratory Failure?01:29:09 Kratom Alkaloids, Mood & Stimulant Effects, Multiple Pathways for Pain Relief01:38:17 Plant Alkaloids & Chemical Defense, Kratom & Antifungal Alkaloids; Geckos01:44:35 White, Red & Brown Vein Kratom, Leaf Processing; Terpenes01:51:08 Kratom as an Anti-Depressant?; Discontinuing Kratom Use, Opioid Use01:58:03 Kratom, Drug Interactions & Seizure, Opioids02:01:51 Cacao Beans, Chocolate02:09:34 Coca-Cola, Coca Plant & Cocaine, History of Soft Drinks02:19:49 Career Journey, Pharmacy, Chemistry & Education, Lobelia02:28:44 Nicotine; Natural Products & Career Journey, Salvia divinorum, Kratom02:40:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, I discuss both healthy eating and clinically recognized eating disorders, including anorexia, bulimia and binge eating disorder.I explain how brain circuits, hormones such as leptin and reward systems interact to regulate appetite, satiety and overall eating behaviors. I also discuss the serious health risks associated with anorexia, explain how disrupted eating habits contribute to its development and highlight evidence-based treatments for anorexia. Finally, I explore binge eating and bulimia, discussing the underlying causes and the pharmacological treatments commonly used to support recovery.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Eating Disorders00:01:05 Fasting, Intermittent Fasting, Healthy Eating00:06:10 Self-Diagnosis Caution00:07:20 Sponsor: LMNT00:08:52 Eating Disorders, Anorexia Nervosa00:12:39 Hunger & Satiety; Appetite, Body Fat & Brain00:17:20 Homeostasis & Reward Systems, Eating Disorders00:21:12 Sponsor: AG100:22:49 Anorexia, Puberty, Hyperacuity & Food00:25:55 Decision-Making vs Reflexes/Habits, Anorexia00:29:29 Anorexia & Breaking Habits, Therapies & Family-Based Models00:32:08 Distorted Self-Image & Anorexia00:35:03 Sponsor: Function00:36:43 Bulimia & Binge-Eating Disorder, Impulsivity & Prescription Treatments00:40:28 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Dr. Marc Berman, PhD, a professor of psychology at the University of Chicago whose research explores how different physical environmentsâparticularly nature and patterns found in natureâcan positively impact our ability to focus, our cognitive performance and our mental and physical health. We discuss how our physical environment influences our attention, stress levels and brain and heart health. He explains how even brief periods in nature and exposure to natural images and sounds can restore and improve attentional capacity, reduce mental fatigue and help combat rumination and depression. Whether you live in a city, suburb or rural area, this episode offers simple science-backed strategies for incorporating nature and natural elements into your daily life to positively transform your cognitive ability and mental and physical health.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanOur Place: https://fromourplace.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Marc Berman00:02:14 Direct vs Involuntary Attention, Mental Fatigue, Attention Restoration Theory00:06:59 Attention Fatigue, Focus & Vision, Tool: Restoring Attention in Nature00:11:26 Sponsors: Helix Sleep & BetterHelp00:13:50 Focused Work, Tool: Pre-Work Nature Breaks to Enhance Focus 00:15:54 Nature Walks & Cognitive Benefits, Comparing Nature vs Urban Environments00:21:31 Nature, âSoftly Fascinating Stimulationâ, Fractals00:27:12 Nature Images & Sounds, Cognitive Benefits00:30:03 Urban vs Nature Images, Complexity & Image Compression; Semantics00:40:44 Time Perception & Nature; Art Galleries00:45:32 Tools: Resetting Attention & Nature Break; Features of a Restorative Nature Environments vs Focused Workspace; Length of Time in Nature00:52:47 Sponsors: AG1 & Our Place00:55:59 Nature, Time & Widening Attention; Fractals & Nature01:02:21 Nature vs Urban Environments & Brain, Social Media & Attention01:09:44 Depression & Rumination, Mental Well-Being, Attention & Nature 01:14:56 Sleep vs Wakefulness; Protecting Attention, Social Media01:24:44 Sponsor: LMNT01:26:19 Impulsivity, Texting & Attention, Meditation vs Nature Restoration01:33:10 Passive Restorative vs Passive Depleting Activities, âMental Obesityâ, Shrinking Attention Span01:37:31 Kids, Phones, Tool: Nature Free Play; Social Happy Hour, Tool: Solitary Nature Breaks01:45:30 Physical Health Benefits of Nature, Trees & Indoor Greenery; Aquariums01:53:26 Thoughts, Feelings & Physical Spaces, Biophilic Design, Bringing Nature Indoors02:01:03 Nature Breaks, Incorporating Nature into Schools, Work, Home & Cities; Forest Bathing02:09:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode my guest is Dr. Robert Sapolsky, PhD, a professor of biology, neurology and neurological sciences at Stanford University. We discuss different types of stress and how our perception of stress as harmful or beneficial largely depends on context. He also explains how testosterone amplifies pre-existing behaviors and tendencies, and he highlights the crucial role of estrogen in supporting brain and body health. We also discuss daily cognitive practices for stress mitigation and how modern life, influenced by social media and complex social hierarchies, shapes our responses to stress.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanFunction: https://functionhealth.com/hubermanLMNT: https://drinklmnt.com/hubermanDavid: https://davidprotein.com/hubermanTimestamps00:00:00 Robert Sapolsky00:00:23 Positive & Negative Stress; Excitement, Amygdala 00:02:47 Testosterone & Brain, Aggression, Hierarchy00:06:27 Sponsors: Function & LMNT00:09:18 Testosterone, Motivation, Challenge & Confidence00:13:52 Dopamine, Testosterone & Motivation00:16:20 Estrogen, Brain & Health, Replacement Therapies00:18:12 Stress Mitigation00:22:09 Sponsors: AG1 & David00:24:59 Cognitive Practices for Stress Mitigation, Individual Variability, Consistency00:27:18 Stress, Perception & Individual Differences 00:29:39 Context, Stress & Brain00:32:47 Social Media, Context, Multiple Hierarchies00:35:57 Acknowledgments Disclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Alan Aragon, a renowned nutrition and fitness expert and researcher known for sharing the strongest evidence-based approaches to fat loss, muscle gain and overall health and fitness. We discuss how to optimize your protein intake, including how much to consume per meal and when, and the facts and myths about the â30-gram ruleâ and the âanabolic windowâ following exercise. We also discuss controversial topics such as seed oils, artificial sweeteners, animal vs. plant proteins, training fasted for fat loss and collagen supplementation. Alan Aragon clarifies the most important topics in nutrition and offers valuable time-saving yet extra-effective ways to exercise. He is a true expert in providing data-supported actionable exercise and nutrition protocols for anyone seeking to improve their body composition and health.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanCarbon: https://joincarbon.com/hubermanWealthfront**: https://wealthfront.com/hubermanDavid: https://davidprotein.com/hubermanFunction: https://functionhealth.com/huberman**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (âAPYâ) on cash deposits as of December 27,⏠2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variableâ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTPÂź Network, and FedNowÂź Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.Timestamps00:00:00 Alan Aragon00:02:17 Dietary Protein & Protein Synthesis Limits?, Tool: Post-Resistance Training & Protein Intake (30-50g)00:09:16 Training Fasted, Post-Exercise Anabolic Window, Tool: Total Daily Protein00:15:53 Daily Protein Intake, Timing & Exercise, Muscle Strength/Size00:23:00 Sponsors: Carbon & Wealthfront00:26:46 Does Fasted Training Increase Body Fat Loss?, Cardio, Individual Flexibility00:36:53 Dietary Protein & Body Composition00:38:58 Animal vs Plant Proteins (Whey, Soy, Pea, Quorn), Muscle Size & Strength00:51:24 Sponsors: AG1 & David00:54:14 Body Re-Composition, Gain Muscle While Losing Fat?, Tool: Protein Intake & Exercise01:02:55 Fiber; Starchy Carbohydrates & Fat Loss, Ketogenic Diet01:10:36 Inflammation, Fat & Macronutrients, Hyper-Palatability; Fish Oil Supplementation01:16:52 Added Dietary Sugars, Sugar Cravings, Tool: Protein Intake01:24:03 Artificial Sweeteners (Aspartame, Sucralose, Saccharine, Stevia), Diet Soda, Weight Loss01:30:16 Sponsor: Function01:32:04 Caffeine, Exercise & Fat Loss01:34:53 Alcohol, Red Wine, Sleep, Lifestyle; Quitting Drinking & Stress Resilience01:44:43 Seed Oils vs Animal Fats, Canola Oil, Olive Oil, Oil Production, Tool: Improve Diet Quality01:55:50 Butter & Cardiovascular Risk, Saturated Fat, Mediterranean Keto Diet, Testosterone02:00:43 Menstrual Cycle, Tool: Diet Breaks; Menopause Transition & Body Composition02:07:04 Collagen Supplementation, Skin Appearance02:12:44 Supplements: Multivitamins, Vitamin D3, Fish Oil, Creatine, Vitamin C02:20:03 Resistance & Cardio Training, Tool: Cluster Sets & Super Sets02:31:35 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, I explore major depression, including its underlying biology and discuss science-based approaches to alleviate symptoms and improve mood.I describe the wide-ranging symptoms of depression and explain how key neurotransmitters, hormones, stress, genetics and inflammation contribute to its development and persistence. I also cover treatment options, from traditional classes of antidepressant medications to emerging therapies such as ketamine and psilocybin. Finally, I highlight lifestyle-based tools, including exercise, supplementation and dietary strategies that can help manage depressive symptoms and promote mental well-being.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanOur Place: https://fromourplace.com/hubermanTimestamps00:00:00 Major Depression00:01:10 Depression Symptoms00:06:14 Sponsor: BetterHelp00:07:33 Pharmaceuticals for Depression, SSRIs; Norepinephrine, Dopamine & Serotonin00:14:33 Thyroid Hormone, Cortisol, Stress & Depression, Menstrual Cycle, Genetics00:17:43 Sponsor: AG100:19:20 Increase Norepinephrine, Tools: Deliberate Cold Exposure & Exercise00:21:40 Chronic Inflammation & Depression, Tools: Omega-3s (EPA) & Exercise00:26:49 Sponsor: Our Place00:28:41 Tool: Creatine Monohydrate Supplementation & Improving Depression00:30:20 Novel Depression Therapies, Ketamine, Psilocybin00:35:29 Ketogenic Diet & Refractory Depression, GABA00:37:57 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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Dr. Harold McGee, PhD, is a renowned author on the topics of food chemistry and culinary science. He explains how cooking methods, types of cookware and temperature can be used to transform food and drink flavors and presents simple but powerful ways to improve nutrient availability. We also discuss how our individual biology, genetic and cultural backgrounds shape our taste preferences. Whether youâre a seasoned cook or someone who simply loves to eat, our conversation will change how you think about food and cooking, give you actionable tools to try and deepen your appreciation of the experience of eating and drinking.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanOur Place: https://fromourplace.com/hubermanMateina: https://drinkmateina.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Harold McGee00:02:21 Food Chemistry, Using Copper, Modern vs Traditional Techniques00:09:59 Sponsors: Eight Sleep & Our Place00:13:33 Cooking, Food & Heat, Taste & Smell00:22:10 Umami, Savory Tastes, Braising & Meat00:29:56 Chemistry of Cooking & Eating, Sugars & Conjugates; Slowly Enjoying Food00:36:14 Savory Meal & Dessert; Food Course Order; Palate Cleansers00:43:56 Salt, Baseline & Shifting Taste Preferences00:47:18 Sponsors: AG1 & Mateina00:50:07 Whole vs Processed Foods, Taste & Enjoyment00:53:37 Brewing Coffee, Water Temperature, Grind Size01:00:33 Tea & Tannins, Growing Tea Plants; Tea & Meals, Polyphenols01:08:16 Food Combinations, Individual Tolerance; Is there an Optimal Diet?01:11:34 Onions & Garlic, Histamines, Tool: Reduce Crying when Cutting Onions01:13:55 Gut Sensitivities & Food, Capsaicin & Spicy Foods01:17:21 Supertasters & Taste Buds, Bitter Taste, Chefs01:21:57 Sponsor: Function01:23:45 Salt & Bitter, Salting Fruit, Beer or Coffee, Warming Beer01:26:11 Human History of Alcohol & Chocolate01:29:25 Wine Expense vs Taste, Wine Knowledge 01:35:49 Cheese Making, Aged Cheese & Crystals, Tyrosine; Smoke Flavors, Distilling01:44:30 Fermentation, âStink Fishâ, Caviar, Traditional & New Foods01:50:42 Personal Journey, Astronomy, Poetry & Food01:54:55 Beans & Gas, Tool: Soaking Beans01:57:23 Gut Microbiome, Fermented Foods; Kids & Food Aversions 02:00:47 Cilantro & Divergent Tastes; Microwave Popcorn, Parmesan Cheese02:04:46 John Keats Poetry, To Autumn; Acknowledgements02:10:48 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, my guest is Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine.We discuss how dopamine drives reward, motivation and addictive behaviors. Dr. Lembke explains the concept of the pleasure-pain balance of dopamine and how this cycle plays a key role in the development and persistence of addiction. We also discuss some of the challenges of addiction recovery, including withdrawal, relapses and the potential benefits of psychedelic-assisted therapy.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanWealthfront**: https://wealthfront.com/hubermanBetterHelp: https://betterhelp.com/huberman**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (âAPYâ) on cash deposits as of December 27,⏠2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variableâ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTPÂź Network, and FedNowÂź Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.Timestamps00:00:00 Anna Lembke00:00:15 Dopamine, Reward & Movement00:01:54 Baseline Dopamine; Genetics, Temperament & Addiction00:05:24 Addiction, Modern Life & Boredom00:07:18 Sponsor: AG100:08:55 Pleasure-Pain Balance, Dopamine, Addiction00:14:17 Resetting Dopamine, Substance or Behavior Recovery, Tool: 30-Day Abstinence00:16:04 Relapse, Addiction, Reflexive Behavior, Empathy00:20:17 Triggers, Relapse, Dopamine00:23:15 Sponsor: Wealthfront & BetterHelp00:26:04 Shame, Truth Telling & Recovery00:28:26 Addiction, Psychedelic-Assisted Therapy, Psilocybin, MDMA00:33:29 Social Media & Addiction, Tool: IntentionalityDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this episode I explain how your vagus nerveâan extensive neural pathway linking your brain and body in both directionsâpowerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanJoovv: https://joovv.com/hubermanROKA: https://roka.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Vagus Nerve00:02:43 Sponsors: LMNT & Joovv00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor 00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain00:18:30 Sensory Information, Chemical & Mechanical Information00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation00:30:19 Sponsors: AG1 & ROKA00:33:38 Vagus Nerve Motor Outputs00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration00:49:46 Aging, Declining HRV, Health, Activity, Tool00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation01:04:26 Sponsor: Function01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine 01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch01:42:00 Tools: Calming Down, Humming, Extended Exhales01:46:38 Recap01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, I explore the sensations of pain and pleasure, explaining how they are sensed in the body and interpreted by the brain as well as methods to control their intensity.I discuss both the hardwired mechanisms and subjective factors that shape an individualâs perception of pain and pleasure. I also explain why pain thresholds vary from person to person and discuss various treatments for pain management such as acupuncture and supplements. Finally, I explain the role of key neurochemicals like dopamine and serotonin in mediating our experience of pain and pleasure.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanTimestamps00:00:00 Pain & Pleasure00:00:39 Skin, Appetitive vs Aversive Behaviors 00:02:10 Skin, Neurons & Brain00:04:46 Brain Interpretation, Homunculus, Two-Point Discrimination Test00:07:43 Pain & Pleasure, Subjective Interpretation00:09:53 Sponsor: AG1 00:11:30 Tool: Pain & Expectation00:13:08 Pain Threshold 00:14:46 Heat & Cold, Tool: Moving into Cold or Hot Environments00:16:37 Subjective Pain, Psychosomatic, Fibromyalgia, Whole Body Pain, Acetyl-L-carnitine00:20:54 Acupuncture, Electroacupuncture, Pain Management00:23:44 Sponsors: LMNT & Eight Sleep00:26:36 Red Heads & Pain Threshold, Endorphins00:28:32 Improving Pain Threshold, Dopamine 00:30:00 Pleasure, Dopamine, Serotonin; Depression, Anti-depressants00:34:12 Pleasure & Pain Balance, Dopamine, Addiction00:36:08 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Michael Easter, a professor at the University of Nevada, Las Vegas and best-selling author. We discuss how particular daily life choices undermine our level of joy, our sense of purpose, our physical and our mental health and the daily, weekly, monthly and yearly steps we can all take to vastly increase our level of motivation, gratitude and overall life satisfaction. We discuss how effortful foraging for information, undistracted reflection and physical exercise are ways to âinvestâ and therefore grow our levels of dopamine, energy and motivation, whereas low-friction activities are specifically designed to hijack or diminish them. We also discuss dopamine reward circuitry in the context of how to build and reset oneâs energy levels and create a deeper sense of purpose in work, creative pursuits and relationships.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanHelix Sleep: https://helixsleep.com/hubermanMateina: https://drinkmateina.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Michael Easter00:02:14 Discomforts, Modern vs Ancient Life00:07:35 Sponsors: Maui Nui & Helix Sleep00:10:17 Modern Problems, Exercise, Trail vs Treadmill Running, Optic Flow, Hunting00:20:01 Risk & Rewards, Intellectual vs Experiential Understanding00:23:39 Modern Luxuries, First-World Problems, Gratitude, Tool: Volunteer00:34:33 Rites of Passage, Tool: Challenge, Narrative & Purpose; Embracing Discomfort00:40:43 Sponsors: AG1 & Mateina00:43:33 Choice, 2% Study, Silence, Tools: Do Slightly Harder Things; Notice Resistance00:54:05 Cognitive Challenges, Walking, Screens, Tool: Sitting with Boredom01:01:53 Capturing Ideas, Attractor States, Tool: Being in Nature01:06:50 2% Rule, Rites of Passage, Tool: Misogi Challenge01:14:12 Phones, Sharing with Others, Social Media, Tool: Reflection vs Screen Time01:23:23 Dopamine, Spending vs Investing, Guilt01:29:48 Sponsor: Function01:31:35 Relaxation, Shared Identities & Community, Music, Tool: In-Person Meeting01:38:58 Loss of Gathering Places, Internet & Distorted Views, Hitchhiking01:45:06 Misogi & Entry Points; Daily Schedule, Caffeine Intake01:54:37 Optimal Circadian Schedule, Work Bouts, Exercise01:59:12 Outdoor Adventures, Backpacking & Nutrition02:04:57 Camping & Sleeping, Nature, Three-Day Effect02:10:10 Sea Squirts; Misogi Adventures & Cognitive Vigor, Writing, Happiness02:17:55 Effort & Rewards, Addiction, Dopamine, Catecholamines02:22:36 Humans, Running & Carrying Weight, Fat Loss, Tool: How to Start Rucking02:32:32 Physical/Cognitive Pursuits & Resistance; Creative âMagicâ & Foraging02:39:27 Motivation; Slot Machines, Loss Disguised as a Win, Speed02:46:06 Gambling, Dopamine, Addiction02:50:29 Tool: Avoid Frictionless Foraging; Sports Betting, Speed; Junk Food, Three Vâs02:56:22 Conveniences, Technology; Upcoming Book, Satisfaction03:02:57 Substack Links, Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode my guest is Dr. Matt Walker, PhD, Professor of Neuroscience and Psychology at the University of California, Berkeley and host of The Matt Walker Podcast, which focuses on the science and impact of sleep.We explore the importance of sleep and how its nightly structure, including REM and non-REM stages, helps rejuvenate the mind and body. We also discuss how caffeine, alcohol, cannabis and melatonin supplements affect your ability to fall asleep and overall sleep quality. Additionally, Matt highlights the benefits of naps and shares a variety of unconventional tips to promote healthier, more restorative sleep.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanROKA: https://roka.com/hubermanTimestamps00:00:00 Matt Walker, Sleep00:00:25 Rapid Eye Movement (REM) & Non-REM Sleep, Paralysis00:02:05 Sleep Cycles, Nighttime Sleep Structure, Hormones00:07:08 Sponsor: Eight Sleep00:08:54 Nighttime Waking Up, Fragmented Sleep00:11:05 Sunlight Exposure & Sleep 00:12:28 Caffeine & Sleep Effects, Tool: Timing Caffeine00:15:27 Alcohol & Sleep Effects00:18:08 Cannabis; THC, Alcohol, REM Sleep & Dreams00:20:24 Sponsor: ROKA00:22:12 Melatonin, Supplementation?, Dose00:28:18 Prescription Sleep Aids, Cognitive Behavioral Therapy (CBT) & Sleep00:30:36 Naps, Benefits, Insomnia, Tool: Nap Length00:34:07 Sponsor: AG100:35:44 Sleep Tips, Tools: âDo Nothingâ; Winddown Routine; Worry Journal; Clocks00:39:56 Acknowledgments Disclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Dr. Jay Bhattacharya, MD, PhD, Director of the National Institutes of Health (NIH) and Professor Emeritus of Health Policy at Stanford University. We discuss which scientific questions ought to be the priority for NIH, how to incentivize bold, innovative science especially from younger labs, how to solve the replication crisis and restore trust and transparency in science and public health, including acknowledging prior failures by the NIH. We discuss the COVID-19 pandemic and the data and sociological factors that motivated lockdowns, masking and vaccine mandates. Dr. Bhattacharya shares his views on how to resolve the vaccineâautism debate and how best to find the causes and cures for autism and chronic diseases. The topics we cover impact everyone: male, female, young and old and, given that NIH is the premier research and public health organization in the world, extend to Americans and non-Americans alike.Read the episode show notes at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid: https://davidprotein.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: â https://levels.link/hubermanâ LMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Jay Bhattacharya00:06:56 National Institutes of Health (NIH), Mission00:09:12 Funding, Basic vs. Applied Research00:18:22 Sponsors: David & Eight Sleep00:21:20 Indirect Costs (IDC), Policies & Distribution00:30:43 Taxpayer Funding, Journal Access, Public Transparency00:38:14 Taxpayer Funding, Patents; Drug Costs in the USA vs Other Countries00:48:50 Reducing Medication Prices; R&D, Improving Health01:00:01 Sponsors: AG1 & Levels01:02:55 Lowering IDC?, Endowments, Monetary Distribution, Scientific Groupthink01:12:29 Grant Review Process, Innovation01:21:43 R01s, Tenure, Early Career Scientists & Novel Ideas01:31:46 Sociology of Grant Evaluation, Careerism in Science, Failures01:39:08 âSick Careâ System, Health Needs01:44:01 Sponsor: LMNT01:45:33 Incentives in Science, H-Index, Replication Crisis01:58:54 Scientists, Data Fraud, Changing Careers02:03:59 NIH & Changing Incentive Structure, Replication, Pro-Social Behavior02:15:26 Scientific Discovery, Careers & Changing Times, Journals & Publications02:19:56 NIH Grants & Appeals, Under-represented Populations, DEI02:28:58 Inductive vs Deductive Science; DEI & Grants; Young Scientists & NIH Funding02:39:38 Grant Funding, Identity & Race; Shift in NIH Priorities02:51:23 Public Trust & Science, COVID Pandemic, Lockdowns, Masks03:04:41 Pandemic Mandates & Economic Inequality; Fear; Public Health & Free Speech03:13:39 Masks, Harms, Public Health Messaging, Uniformity, Groupthink, Vaccines03:22:48 Academic Ostracism, Public Health Messaging & Opposition03:30:26 Culture of American Science, Discourse & Disagreement03:36:03 Vaccines, COVID Vaccines, Benefits & Harms03:47:05 Vaccine Mandates, Money, Public Health Messaging, Civil Liberties03:54:52 COVID Vaccines, Long-Term Effects; Long COVID, Vaccine Injury, Flu Shots04:06:47 Do Vaccines Cause Autism?; What Explains Rise in Autism04:18:33 Autism & NIH; MAHA & Restructuring NIH?04:25:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this Huberman Lab Essentials episode, I discuss interoception, the brainâs ability to sense and interpret signals from the body, which shapes our sense of self and underlies vital functions like focus, sleep, healing and emotions.I explain how the body communicates different types of information to the brain, influencing processes like digestion, heart rate and immune function.I also describe practical tools such as breathwork to regulate alertness, strategies to support gut health and reduce sugar cravings, and awareness practices to enhance interoception. By understanding and applying these tools, you can strengthen the brain-body connection to improve mood, overall health and performance.Read the episode show notes at hubermanlab.com.Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch or listen to the full-length episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Sense of Self, Interoception 00:01:25 Brain & Body Communication, Vagus Nerve, Mechanical & Chemical Information00:04:43 Lungs & Diaphragm, Tool: Breathwork for Alert or Calm00:09:47 Sponsors: AG1 & Eight Sleep00:13:14 Brain & Gut Communication, Tool: Reduce Sugar Cravings00:18:27 Brain, Gut Chemistry, Inflammation & Gut Microbiome, Tool: Fermented Foods00:22:20 Sponsor: LMNT00:23:52 Vomiting, Brain; Tool: Reduce Nausea00:28:52 Fever, Brain Chemistry, Tool: Cooling Body00:33:20 Vagus Nerve, Emotions, Mood, Tool: Heart Awareness00:39:29 Recap & Key TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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