Episódios
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In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system.
Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/huberman
Eight Sleep: https://eightsleep.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:37 Understanding Circadian Rhythms & Light
00:02:17 Impact of Red Light on Circadian Rhythms
00:03:12 Light Through Windows & Circadian Clocks
00:05:04 Seasonal Changes & Circadian Rhythms
00:07:38 Neurotransmitters & Mood Regulation
00:09:00 Sponsors: LMNT & Eight Sleep
00:11:47 Exercise & Circadian Rhythms
00:14:40 Neuroplasticity & Learning
00:20:16 Sponsor: AG1
00:21:49 Non-Sleep Deep Rest (NSDR) & Learning
00:23:43 Nootropics & Cognitive Enhancement
00:26:16 Temperature & Circadian Rhythms
00:31:25 Sponsor: David
00:32:41 Food, Neurotransmitters & Circadian Rhythms
00:35:28 Self-Experimentation & Conclusion
Disclaimer & Disclosures -
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation.We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanExpressVPN: https://expressvpn.com/hubermanEight Sleep: https://eightsleep.com/hubermanJoovv: https://joovv.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Ethan Kross00:02:45 Sponsors: ExpressVPN & Eight Sleep00:05:38 Inner Voice & Benefits00:10:33 Music & Emotions00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch00:27:16 Tool: Expressive Writing; Sensory Shifters00:30:41 Sponsors: AG1 & Joovv00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling00:44:01 Decision Making, Individualization; Tool: Exercise00:50:24 “Chatter,” Trauma, Depression, Anxiety00:54:37 Sponsor: Function00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting01:13:41 Time, Chatter & Flow01:18:01 Focusing on Present, Mental Time Travel01:22:49 Texting, Social Media, Sharing Emotions01:28:31 AI & Individualized Tools for Emotional Regulation01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control01:56:00 Emotional Regulation & Shifters, Screens02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation02:15:52 Tool: Stop Intrusive Voices; Anxiety02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement02:31:02 “Cognitive Velocity”; Resetting02:36:43 Transition States, Tool: Goal Pursuit & WOOP02:43:59 Attention, Emotional Flexibility; Avoidance02:54:15 Emotional Contagion03:00:22 Validating Emotions, Wisdom; Shift Book03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ROKA: https://roka.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials
00:00:18 Understanding Sleep & Wakefulness
00:01:11 The Role of Adenosine & Caffeine
00:03:45 Circadian Rhythms & the Importance of Light
00:04:54 Morning Light Exposure & Cortisol
00:06:27 Sponsor: AG1
00:16:14 Evening Light Exposure & Melatonin
00:18:08: Sponsor: Eight Sleep
00:19:47 Managing Light Exposure for Better Sleep
00:28:03 The Benefits of Naps & Yoga Nidra
00:29:06 Sponsor: ROKA
00:34:38 Supplements for Sleep & Wakefulness
00:38:42 Conclusion & Final Thoughts
Disclaimer & Disclosures -
In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols: protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps00:00:00 Dr. Terry Sejnowski 00:02:32 Sponsors: BetterHelp & Helix Sleep 00:05:19 Brain Structure & Function, Algorithmic Level 00:11:49 Basal Ganglia; Learning & Value Function 00:15:23 Value Function, Reward & Punishment 00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI 00:25:56 Learning & Brain Storage 00:30:08 Traveling Waves, Sleep Spindles, Memory 00:32:08 Sponsors: AG1 & David 00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs 00:42:02 Psilocybin, Brain Connectivity 00:45:58 Tool: ‘Learning How to Learn’ Course 00:49:36 Learning, Generational Differences, Technology, Social Media 00:58:37 Sponsors: LMNT & Joovv 01:01:06 Draining Experiences, AI & Social Media 01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function 01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria 01:16:58 AI, Imagined Futures, Possibilities 01:27:14 AI & Mapping Potential Options, Schizophrenia 01:30:56 Schizophrenia, Ketamine, Depression 01:36:15 AI, “Idea Pump,” Analyzing Research 01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes 01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines 01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning 02:12:40 Tool: Idea Generation, Mind Wandering, Learning 02:18:18 Dreams, Unconscious, Types of Dreams 02:22:56 Future Projects, Brain & Self-Attention 02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.
This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.
Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.
Access the show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Timestamps
00:00:00 Introduction to Huberman Lab Essentials & the Nervous System
00:02:23 Understanding Sensation & Perception
00:04:56 Emotions & Neuromodulators
00:07:42 Thoughts & Deliberate Actions
00:08:22 Sponsor: AG1
00:09:54 Deliberate Processing & Neuroplasticity
00:15:59 The Mechanisms of Neuroplasticity
00:20:56 Sponsor: David
00:22:13 The Importance of Sleep & Rest
00:27:12 Understanding the Autonomic Nervous System
00:36:49 Leveraging Ultradian Rhythms
Disclaimer & Disclosures -
In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Allan Schore00:02:37 Sponsors: David & Eight Sleep00:05:49 Thoughts & Unconscious Mind00:07:36 Right vs Left Brain, Child Development, Attachment00:13:19 Attachment Styles & Development, Emotions & Physiology00:18:12 Intuition, Arousal, Emotional Regulation & Attachment00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment00:28:33 Attachment Styles, Regulation Theory; Therapy00:34:20 Sponsor: AG100:35:51 “Surrender,” Therapy, Patient Synchronization00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation00:45:07 Mother vs Father, Child Development; Single Caretakers00:50:51 MDMA, Right Brain; Fetal Development00:55:58 Sponsor: Function00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love01:03:33 Splitting, Borderline; Therapy & Emotions01:09:24 Tool: Right Brain, Vulnerability & Repair01:15:32 Right vs. Left Brain, Attention01:19:26 Right Brain Synchronization, Eye Connection, Empathy01:25:39 Music & Dogs, Resonance01:30:58 Right Brain & Body; Empathic Connection, Body Language01:36:47 Tool: Text Message, Communication, Relationships01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain01:50:10 Defenses, Blind Spots01:53:14 Creativity, Accessing the Right Brain, Insight01:59:31 Paternal Leave, Parent-Child Relationships, Attachment02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman ROKA: https://roka.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Shanna Swan00:02:58 Sponsors: LMNT, ROKA & BetterHelp00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates00:13:30 Phthalate Syndrome, Animal Data, Male Offspring00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies00:27:30 Hyenas; Phthalate Syndrome in Males00:32:49 Sponsor: AG100:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring00:39:03 Anogenital Distance & Sperm Count00:45:03 Sperm Count & Fertility00:49:24 Sponsor: Function00:51:11 Sperm Count Decline00:58:19 Sperm Quality & Pesticides01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides01:32:58 Funding01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials01:40:12 Europe vs. US Chemical Safety, REACH Program01:46:20 Tool: Pregnancy & Fetal Health01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature01:58:04 Other Animals & Fertility Decline, Ecosystems02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects02:06:02 Tool: Consumer Guides, Personal & Household Products02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman David Protein: https://davidprotein.com/huberman Timestamps00:00:00 Bill Eddy00:02:58 Sponsors: Maui Nui & ExpressVPN00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns00:10:48 Personality Disorders, Prevalence & Overlap00:18:28 High-Conflict Personality vs. Personality Disorders, Blame00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment00:30:53 Sponsor: AG100:32:05 Relationship Stability, Tool: Vetting Potential Partners00:38:54 Heightened Emotions, Negative Advocates, Divorce00:47:50 Brain, Plasticity & Fear; Bullies, Polarization00:54:51 Sponsors: Function & David00:58:00 Emotions, Media, Politics01:04:57 Tool: WEB Method, Identify High-Conflict Individuals01:12:20 Body Cues, Identify High-Conflict Individuals01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior01:23:12 High Conflict Personalities & Occupations01:28:18 Big Personalities: Evidence vs Assumptions01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements01:59:52 Large Families & Conflict Resolution02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.Access the full show notes for this episode at hubermanlab.com.Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanBetterHelp: https://betterhelp.com/hubermanFunction: https://functionhealth.com/hubermanEight Sleep: https://eightsleep.com/huberman Timestamps00:00:00 Microplastics00:02:46 Sponsors: LMNT & BetterHelp00:05:40 Microplastics & Nanoplastics; Ingestion00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles00:26:57 Tool: Sea Salt00:29:10 Sponsor: AG100:30:40 Tool: Canned Soup; BPA, BPS, Phthalates00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids00:37:34 Measurement Tools & Advancements00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health00:52:17 Sponsors: Function & Eight Sleep00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer01:15:05 Tool: Sweating & Toxin Removal01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry01:25:11 Tools: Microwave Popcorn, Toothpastes01:27:47 Developing Brain & Microplastics, ADHD, Autism01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.Access the full show notes for this episide at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanHelix Sleep: https://helixsleep.com/hubermanROKA: https://roka.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Ari Wallach00:01:58 Sponsors: David, Helix Sleep & ROKA00:06:13 Mental Time Travel; Technology & Present00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today00:22:00 Tool: Empathy for Others00:26:09 Empathy for Future Generations, Emotion & Logic00:31:48 Tool: Emotion to Guide Action00:36:50 Sponsor: AG100:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations00:43:52 Egoic Legacy, Modeling Behavior00:51:13 Social Media, Time Capsule, Storytelling01:00:06 Sponsor: LMNT01:01:18 Short-Term Thinking; Life Purpose, Science & Religion01:09:23 Longpath, Telos, Time Perception01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks01:23:02 Tool: Visualizing Future You01:30:17 Death, Western Society01:36:20 Tool: Writing Letter to Future Self01:41:01 Society, Future Harmony01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”01:58:48 Tool: Behavior & Modeling for the Future02:08:11 Tool: “Why Tuesdays?”, Examining Self02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
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In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/hubermanFunction: https://functionhealth.com/hubermanEight Sleep: https://eightsleep.com/hubermanTimestamps00:00:00 Dr. Craig Koniver00:04:52 Sponsors: Joovv & BetterHelp00:07:40 What is a Peptide?00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation00:18:43 BPC-157, Inflammation00:23:27 BPC-157, Injection & Oral Forms; Injury Repair00:28:43 Sourcing, Anabolic Steroids, Testosterone00:34:48 Black & Gray Market, Compounding Pharmacies, Purity00:38:20 Sponsor: AG100:39:51 Partnering with a Physician, LPS00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides00:58:45 Sponsor: Function & Eight Sleep01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health01:05:16 Prescriptions, Physicians & Trust01:14:09 Agency in Your Health01:17:13 MK-677, Appetite01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing01:21:10 Methylated B Vitamins, Homocysteine01:24:47 Peptides for Sleep, Pinealon, Epitalon01:31:03 Glycine, Liver Detoxification; Dosage01:37:19 GLP-1, Compounding Pharmacies01:39:03 Stem Cell Therapy, PRP01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses01:50:20 Covid, NAD Infusion, NMN & NR Supplements01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR02:07:53 PT-141, Vyleesi, Libido; Nausea02:10:57 FDA Approval & Removal, Pharmaceutical Companies02:20:17 Positivity, Mindset & Health02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanLevels: https://levels.link/hubermanWaking Up: https://wakingup.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Charan Ranganath00:02:06 Sponsors: David, Levels & Waking Up00:06:48 Memory: Past, Present & Future; Sleep00:13:23 Self, Memory & Age, Neuroplasticity00:18:50 Tool: Curiosity & Dopamine00:26:55 Dopamine, Forward Movement00:33:09 Sponsor: AG100:34:22 Dopamine, Learning; Curiosity & Appraisal00:40:31 Memory, Hippocampus00:43:34 Prefrontal Cortex & Memory, Aging00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination00:58:53 Sponsor: Function01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline01:09:39 Exercise, Brain Function; ADHD01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD01:23:31 Forgetting, Intention vs. Attention01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness01:36:36 Tool: Pictures, Memories, Intention01:45:46 Deep Focus, Dopamine01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s01:59:51 Déjà Vu02:09:00 Serotonin, Reframing Memories, Trauma02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy02:27:53 Rumination, Trauma, Nostalgia, Narrative02:30:30 Music, Pavlov’s Dogz Band02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/hubermanWaking Up: https://wakingup.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Dr. Victor Carrión00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance00:11:41 Stressors, Perseverate; Children & PTSD00:16:13 Transgenerational Trauma00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms00:31:48 Sponsor: AG100:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy01:02:37 Sponsor: Function01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative01:18:11 Custom Toolbox Development; Energy01:26:32 Tool: 4-Corner Square Response, Understanding Cues01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners01:38:47 Social Media, Boundaries01:46:07 School, Yoga & Mindfulness Curriculum01:55:31 Implementing School Mindfulness Programs, Sleep02:00:52 Barriers to School Programs02:06:08 Redefining Success, Identity02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response02:21:42 Listening to Kids & Adults02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating.Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology.Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships.Access the full show notes for this episode at hubermanlab.com.Esther Perel's new Desire courses are launching tomorrow, September 17—use code HUBERMAN15 for 15% off any course through December.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanDavid Protein: https://davidprotein.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Esther Perel00:02:03 Sponsors: David Protein, LMNT & Helix Sleep00:06:33 Romantic Relationships, Change & Self00:11:18 Cornerstone vs. Capstone Relationships, Age Differences00:16:53 Young vs. Older Couples, Dynamic Relationships00:20:13 Identity & Relationship Evolution00:26:00 Curiosity, Reactivity00:30:29 Sponsor: AG100:31:59 Polarization, Conflict; Coherence & Narratives00:38:21 Apologies, Forgiveness, Shame, Self-Esteem00:45:00 Relationship Conflict00:53:48 Sponsor: Function00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships01:08:03 Couples Therapy; Language & Naming01:20:15 Sexuality in Relationships01:26:20 Tool: Love & Desire, Sexuality01:31:28 Infidelity, “Aliveness”01:35:17 Intimacy, Abandonment, Self-Preservation01:41:26 Erotic Blueprints, Emotional Needs01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies01:59:30 Tool: Relationship Readiness02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Pre-Order Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/hubermanEight Sleep: https://eightsleep.com/hubermanEudēmonia: https://eudemonia.netLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Marc Brackett00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia00:06:03 What is Emotional Intelligence?; Self & Others00:11:18 Language & Emotion00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion00:24:35 Sponsor: AG100:26:05 Parent/Teacher Support; Online Etiquette00:31:24 Anonymity, Online Comments00:35:46 Happiness vs. Contentment; Knowing Oneself00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence00:51:28 Sponsor: LMNT00:52:40 Texting & Relationships01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor01:19:42 Discussing Feelings; Emotional Self-Awareness01:25:00 Understanding Cause of Emotions, Stress, Envy01:33:40 Framing Empathy, Compassionate Empathy01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing01:49:44 Stereotypes, “Emotional”01:53:49 Emotions, Learning & Decision Making; Intention02:02:43 Emotion App & Self-Awareness; Gratitude Practice02:07:13 Bullying02:18:06 Courage & Bullying; Emotion Education02:25:33 Punishment; Uncle Marvin02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Pre-Order Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman Joovv: https://joovv.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps00:00:00 Dr. Jamil Zaki00:02:12 Sponsors: Maui Nui, Joovv & Waking Up00:06:59 Cynicism00:12:38 Children, Attachment Styles & Cynicism00:17:29 Cynicism vs. Skepticism, Complexity00:23:30 Culture Variability & Trust00:26:28 Sponsor: AG100:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence00:35:59 Stereotypes, Threats00:39:48 Cooperative Environments, Collaboration & Trust00:44:05 Competition, Conflict, Judgement00:48:46 Cynics, Awe, “Moral Beauty”00:55:26 Sponsor: Function00:57:13 Cynicism, Creativity & Workplace01:04:19 Assessing Cynicism; Assumptions & Opportunities01:11:11 Social Media & Cynicism, “Mean World Syndrome”01:18:35 Negativity Bias, Gossip 01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 01:32:59 AI, Bias Correction01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting01:51:33 Tool: Testing & Sharing Core Beliefs01:58:09 Polarization vs. Perceived Polarization, Politics02:06:06 Challenging Conversations, Questioning Perceptions 02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Improve Studying & Learning00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up00:06:45 Offsetting Forgetting00:08:22 Learning & Neuroplasticity00:13:06 Periodic Testing00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)00:28:29 Tools: Study Habits of Successful Students00:36:21 Sponsor: AG100:37:33 Studying & Aspiration Goals; Challenging Material00:42:54 Tool: Testing as a Learning Tool00:48:23 Self-Testing, Repeated Testing00:55:29 Testing Yourself & Knowledge Gaps01:01:11 Sponsor: LMNT01:02:23 New Material & Self-Test Timing01:07:21 Familiarity vs Mastery01:10:55 Self-Testing & Offsetting Forgetting01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.Access the full show notes for this episode at hubermanlab.com.Pre-order Andrew's new book, Protocols, at protocolsbook.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanROKA: https://roka.com/hubermanJoovv: https://joovv.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Teo Soleymani00:01:35 Sponsors: ROKA, Joovv & Helix Sleep00:05:45 Skin Turnover; Skin Appearance & Stress 00:13:35 Caffeine, Vasoconstriction & Skin Redness00:16:31 Nicotine, Vaping & Skin Appearance00:18:37 Alcohol, Skin Health00:24:33 Hydration, Fluid Intake & Genetics00:26:19 Tool: Selecting a Moisturizer00:29:28 Sponsor: AG100:30:40 Puffiness Under Eyes & Cause00:32:14 Tool: Skin Cleansing; Frequency, Showers00:41:57 Dry & Flaky Scalp, Dandruff00:46:09 Cost & Skincare Products00:50:20 Tool: Sun Exposure & Skin Health, Mood00:56:24 Sponsor: LMNT00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging01:12:11 Premature Aging & Skincare00:15:56 Choose Mineral or Chemical Sunscreen?01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness01:26:02 Tool: Selecting Mineral-Based Sunscreens01:28:30 Chemical Sunscreens & Blood-Brain Barrier01:30:13 Nutrition, Gut Microbiome & Skin Health01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-301:42:58 Retinoids vs. Retinol, Skin Appearance01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels02:04:10 Psoriasis, Phototherapy02:10:03 Vitiligo, Immune System & Skin Cancer Risk02:15:41 Acne, High Glycemic Index Foods, Dairy02:19:38 Rosacea, Types & Treatments02:23:00 Eczema, Immune System02:25:37 Popping Pimples & Acne Scars; Corticosteroids02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateina: https://drinkmateina.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Layne Norton00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui00:06:39 Science-Based Evidence, Mechanism vs. Outcome00:14:31 Meta-analysis, Methods, Evidence Quality00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data00:33:53 Sponsor: AG100:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis00:42:01 Protein Synthesis, Refractory Response; Resistance Training 00:46:05 Protein Intake, Intermittent Fasting & Training00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth01:05:34 Sponsor: LMNT01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet01:19:50 “The Norton Method”; Tool: Consistency01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest01:33:50 Mind & Body Effects, Stress; Belief Effects01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training01:50:24 Fatigue & Training to Failure, Speed, Strength Training01:59:06 Tool: Training After 50, Consistency02:09:12 Fat Cells, Diabetes, Exercise02:16:50 Metabolism & Age-Related Changes?, Appetite02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”02:33:42 GLP-1 Agonists, Judgement & Obesity02:40:19 Sugar, Excess Calories, Body Weight02:49:16 Satiety, Sugar & Calorie Budget02:54:56 Tool: Individualization, Context & Diet Psychology02:57:22 Seed Oils, Butter, Olive Oil03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits03:13:43 Saturated Fat, Cholesterol; Seed Oils03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein03:57:00 Evidence-Based Approach04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanTimestamps00:00:00 Dr. Martha Beck00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT00:05:34 Tool: Perfect Day Exercise00:15:31 “Clear Eyed”, Male vs. Female00:23:31 Family & Work; Directed Attention & Miracles00:30:21 Sponsor: AG100:32:10 Unease, Restlessness & Guilt; Life Worth, Fear00:37:22 Accessing the Subconscious; Compassionate Witness Self00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting00:54:01 Self, Radiance, Death; Awakening00:59:14 Suffering & Compassionate Attention01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;01:08:44 Sponsor: Waking Up01:10:20 Western Society & Pressure01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”01:25:02 Energy, Magnetoreception, Pet’s Death01:33:49 Lying to Ourselves, Addiction01:38:18 Tool: “Integrity Cleanse”, Lies; The Light01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency01:55:10 Romantic Relationships; Jobs & Family02:02:06 Hurting Others, Relationship Imbalance02:06:55 Tool: True Empathy02:11:26 “Happiness is an Inside Job”, Codependency02:18:58 Live Your Joy, Western Society02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”02:30:42 “I Like It!”, Punk Rock Music, Love02:34:24 Honesty & Essential Self; Helping People & Healers02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures
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