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  • In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanJoovv: https://joovv.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Mark D’Esposito(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function(00:10:31) Frontal Lobe Development, Children(00:14:12) Rules, Context & Impulse Control; Learning & Goals(00:21:45) Focus, Improving Executive Function(00:26:04) Connections & Top-Down Signals(00:29:02) Sponsor: AG1(00:30:29) Frontal Lobe Injury; Emotional Regulation(00:37:26) Smartphones, Social Media(00:44:37) Working Memory, Dopamine(00:52:59) Sponsor: LMNT(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics(01:00:03) Bromocriptine & Working Memory, Dopamine(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall(01:19:27) Concussion, Traumatic Brain Injury (TBI)(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ(01:31:57) Aging & Frontal Executive System; Brain Health(01:39:26) Tools: Brain Health & Boosting Executive Function, Books(01:47:26) Alzheimer’s Disease, Genetics, Pharmacology(01:51:48) Parkinson’s Disease, L-Dopa; Coping with Alzheimer’s; Nicotine(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise(02:04:43) Tool: Mindfulness Meditation & Executive Function(02:10:31) Brain Networks; Modularity(02:17:08) Modularity, Brain Indices(02:22:53) Psilocybin; Transcranial Magnetic Stimulation(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateína: https://drinkmateina.com/hubermanROKA: https://roka.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Oral Health(00:03:28) Sponsors: Mateina, ROKA & Helix Sleep(00:07:13) Oral Health Quiz(00:13:53) Teeth Biology, Cavity Repair(00:20:01) Mouth, Gums, Saliva(00:27:23) Sponsor: AG1(00:28:51) Cavity Formation, Bacteria, Sugar, Acidity(00:35:10) Teeth Remineralization, Fluoride, Water(00:42:57) Sponsor: InsideTracker(00:43:58) Tools: The “Do Nots” of Oral Health, Mouth Breathing(00:54:48) Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing(01:03:23) Proper Teeth Brushing; Tooth Sensitivity & Gums(01:08:16) Bacteria, Plaque & Tartar; Tooth Polishing(01:11:02) Proper Flossing Technique, Waterpik; Children & Flossing(01:14:23) Tool: Xylitol, Bacteria & Cavity Prevention(01:19:43) Toothpastes: Xylitol, Fluoride, Hydroxyapatite(01:22:38) Mouthwash & Alcohol, Antiseptic Mouthwash(01:26:29) Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse(01:32:36) Alcohol-Based Mouthwash, Nitric Oxide(01:34:52) Tools: Canker Sore Prevention & Gut Microbiome; Sleep(01:37:47) Tools: Tongue Brushing; Toothbrush Care(01:41:38) Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals(01:48:43) Dentist Visits, Daily Routines & Oral Health(01:54:17) Practices for Oral Health, Oil Pulling(01:58:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

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  • In this episode, my guest is Dr. Kay Tye, PhD, Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Kay Tye(00:02:39) Sponsors: Eight Sleep, Levels & LMNT(00:06:40) Amygdala; “Valence”(00:12:43) Novelty; Reward & Punishment Response(00:20:06) Amygdala & Hunger; Social Interaction(00:26:21) Social Media & Social Connection; Tool: Email & Time Management(00:35:03) Sponsor: AG1(00:36:30) Social Media; Friction & Feedback, Leadership(00:43:44) Social Isolation, Harlow Experiments, “Loneliness Neurons”(00:51:47) Social Homeostasis, COVID-19 Pandemic & Loneliness(01:01:29) Quality of Social Contact, Social Homeostasis, Social Media(01:08:40) Sponsor: InsideTracker(01:09:42) Social Media, Relationships; Social Isolation & Exclusion(01:18:26) Empathy: Friend vs. Foe(01:28:40) Background & Empathy, Diversity, Emotional Regulation(01:34:34) Abundance vs. Scarcity Mindset(01:37:22) Social Rank & Hierarchy, Sibling Order, Development(01:45:54) Dynamic Hierarchy; Dominants vs. Subordinates; Mentors(01:55:32) Psychedelics: Research & Mechanisms; Psilocybin(02:06:28) Work-Life Balance, Fitness & Extracurriculars(02:11:56) Personal Life, Diversity, Happiness; Typical Day(02:15:42) Science & Academia; Future Directions(02:23:48) Research & Science Outreach(02:28:48) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • Welcome to a preview of the 15th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
    Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.
    If you're an existing Premium member, you can login to access the full episode.
    If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
    Timestamps
    (00:00:00) Introduction
    (00:01:46) Why Is Fluoride in Water and Is It Harmful?
    (00:26:44) Huberman Lab Premium
    In the full AMA episode, we discuss:
    What Are the Effects of the Vagus Nerve on Calming the Body and the Brain?

    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.I also describe science-supported tools to enhance working memory and attention—including zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateína: https://drinkmateina.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Working Memory(00:01:12) Sponsors: Mateina, BetterHelp & Helix Sleep(00:05:00) Short- vs. Long-Term Memory(00:09:59) Neuroplasticity(00:15:42) Working Memory; Attention & Focus(00:20:04) Working Memory Test(00:25:35) Sponsor: AG1(00:27:02) Brain & Working Memory; Dopamine(00:36:13) Working Memory Capacity Test(00:44:37) Increasing Dopamine & Working Memory(00:49:26) Task Switching, Distractions(00:54:42) Sponsor: LMNT(00:56:04) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine(01:03:08) Tool: Deliberate Cold Exposure & Dopamine(01:11:02) Tool: Working Memory & Binaural Beats(01:15:23) Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens(01:22:53) Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)(01:29:12) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Peter Attia, Journal Club(00:02:40) Sponsors: Eight Sleep, BetterHelp & Joovv(00:07:14) Light, Dark & Mental Health; Retina(00:11:16) Outdoor vs. Indoor Light, Cataracts, Sunglasses(00:16:17) Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light(00:24:55) Tools: Night & Light Exposure; Waking Before Sunrise(00:31:05) Article #1, Light/Dark Exposure & Mental Health(00:36:50) Sponsor: AG1(00:38:18) Odds Ratio, Hazard Ratio(00:45:43) Night vs. Daylight Exposure, Mental Health Disorders(00:51:35) Major Depression & Light Exposure; Error Bars & Significance(00:59:15) Sponsor: LMNT(01:00:39) Prescriptions; Environmental & Artificial Light; Red Lights(01:08:14) Nighttime Light Exposure; Sleep Trackers & Belief Effects(01:13:54) Light Directionality, Phone, Night(01:17:21) Light Wavelengths & Sensors; Sunglasses(01:20:58) Hawthorne Effect, Reverse Causality, Genetics(01:26:26) Artificial Sweeteners, Appetite(01:31:16) Natural Light Cycles, Circadian Rhythm & Mental Health(01:39:53) Article #2, Immune System & Cancer(01:43:18) T-Cell Activation; Viruses(01:50:41) Autoimmunity; Cancer & Immune System Evasion(02:00:09) Checkpoint Inhibitors, CTLA-4(02:06:45) Anti-CTLA-4 Study Drug (Ipilimumab), Melanoma(02:12:07) Patient Population, Randomization, GP100(02:18:09) Response Rate(02:22:52) Overall Survival & Response(02:28:38) Median Survival vs. Overall Survival, Drug Development(02:35:45) Gender & Dose(02:40:32) Adverse Events; Autoimmunity(02:46:42) Pancreatic Cancer; Aging & Immune System Health(02:53:57) Melanoma; Lynch Syndrome, Keytruda(02:58:43) Immunotherapy & Cancer Treatment; Melanoma Risk(03:06:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control one’s psychological perception of pain.And we discuss pain medications, including the controversial use of opioids and the opioid crisis.This episode will help people understand, manage, and control their pain as well as the pain of others.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanAeroPress: https://aeropress.com/hubermanLevels: https://levels.link/hubermanBetterHelp: https://betterhelp.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Sean Mackey(00:02:11) Sponsors: AeroPress, Levels & BetterHelp(00:06:13) Pain, Unique Experiences, Chronic Pain(00:13:05) Pain & the Brain(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin(00:28:51) Sponsor: AG1(00:30:19) Caffeine, NSAIDs, Tylenol(00:32:34) Pain & Touch, Gate Control Theory(00:38:56) Pain Threshold, Gender(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold(00:59:53) Sponsor: InsideTracker(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain(01:12:38) Emotional Pain, Anger, Medication(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain(01:40:23) Romantic Love & Pain, Addiction(01:48:57) Endogenous & Exogenous Opioids, Morphine(01:53:17) Opioid Crisis, Prescribing Physicians(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules(02:18:12) Pain Management Therapies, Acupuncture(02:22:19) Finding Reliable Physicians, Acupuncturist(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback(02:48:32) National Pain Strategy, National Pain Care Act(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. I discuss how to use exercise and sauna to bolster the immune response.This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanHelix Sleep: https://helixsleep.com/hubermanROKA: https://roka.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Avoid Colds & Flu(00:01:58) Sponsors: Joovv, Helix Sleep & ROKA(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth(00:13:48) Spreading a Cold; Symptoms & Contagious Myths(00:17:43) Flu Virus & Transmission; Flu Shots(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness(00:27:16) Sponsor: AG1(00:28:44) Spreading Cold & Flu, Symptoms(00:30:43) Immune System, Physical Barriers(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold(00:45:14) Innate Immune System(00:53:13) Sponsor: InsideTracker(00:54:15) Adaptive Immune System; Lymphatic System(01:00:19) Tools: Enhance Innate Immune System(01:06:19) Tool: Microbiome & Nasal Breathing(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol(01:16:13) Exercise When Feeling Sick?, Sleep(01:21:39) Tool: Exercise & Preventing Sickness(01:28:13) Exercise When Sleep Deprived?(01:32:24) Tool: Exercise Recovery & Carbohydrates(01:34:52) Tool: Sauna & Enhance Immune System(01:42:20) Supplements: Vitamin C, Vitamin D(01:50:58) Echinacea, Zinc(01:55:08) N-acetylcysteine (NAC), Decongestants(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

  • In this episode, my guest is David Goggins, retired Navy SEAL, highly accomplished ultramarathoner, best-selling author, and influential public speaker.David explains how he mastered his inner dialogue to build extraordinary levels of discipline and mental and physical toughness.He describes how confronting his early hardships, including physical and mental abuse, learning disorders, and obesity, became a practice of deep and excruciating self-reflection — eventually allowing him to transmute those experiences into a superhuman work ethic.This conversation is a unique window into David Goggins’ process in that it focuses both on the underlying science and how David manages and directs his inner dialogue.It’s a conversation that will inform and inspire anyone wondering how exactly to go about building discipline and confidence and reach their potential.Note: This conversation includes profanity. Some content might not be suitable for all audiences and ages.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanAeroPress: https://aeropress.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) David Goggins(00:03:22) Sponsors: Maui Nui, AeroPress & Eight Sleep(00:07:58) Learning, Studying & Attention Deficit Hyperactivity Disorder (ADHD)(00:14:59) Writing & Learning, ADHD & Focus(00:20:35) Friction, Focus, “Conqueror’s Mindset”(00:25:16) Early Hardships, “Haunted”(00:30:48) Anger, Social Media; Growth & Challenges(00:36:14) Sponsor: AG1(00:37:11) Stick vs. Carrot, Negative Inner Dialogue, “Stay Hard”(00:42:39) Inspiration, Characters & Self Image(00:46:09) Willpower & Anterior Mid-Cingulate Cortex(00:53:23) Friction & the “Suck”, Willpower(00:59:14) Building Willpower, Brain & “No Days Off” Mentality (01:08:52) Sponsor: InsideTracker(01:09:54) Losing Weight, Challenge & Willpower(01:18:47) Self-Criticism & Discipline; Recovery; Stutter & Building Confidence(01:26:45) Relationships & Honest Conversations, People Pleasing(01:34:49) Self-Reflection & Empowerment(01:39:06) Unseen Work, Real Passion & Purpose, Medicine Cabinet Analogy(01:46:32) Feeling Lost, Self-Reflection & Individual Process(01:54:11) Challenges & Two Internal Voices, Misunderstood(01:59:32) Running, Smoke Jumping; Success; Willpower & Perishable Skills(02:07:04) Self-Reflection & Action, Distractions(02:15:27) Inner Dialogue; Failing Properly(02:24:59) Introspection & Unconscious Mind, Cleaning “Cupboards”(02:35:19) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • Welcome to a special edition of the 14th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of a live stream AMA, originally exclusive to our Annual and Lifetime Members. We've decided to make the full-length version available to everyone, including non-members of Huberman Lab Premium.
    Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.
    If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
    If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
    Timestamps
    (00:00:00) Introduction
    (00:00:34) 2023 Scientific Research Contributions
    (00:07:07) Anterior Mid Cingulate Cortex Studies: Discussion on Research & Findings
    (00:12:32) Evening Routines and Light: Insights on Managing Light Exposure Before Sleep
    (00:21:26) Light Therapy in Northern Regions: Tips for Coping With Limited Morning Light
    (00:28:48) Annual Health and Fitness Metrics: Key Metrics to Monitor Yearly
    (00:39:59) Dealing With Midnight Wakefulness: Strategies for Falling Back Asleep
    (00:46:41) Strength Training for Women: Protocols for Strength Without Hypertrophy
    (00:50:56) Full Body Scan MRIs: Evaluating the Benefits and Usage
    (00:55:07) Dog Wellness and Communication: Potential Exploration Into Canine Well-Being
    (00:56:17) Balancing Muscle Strength: Strategies for Equalizing Arm Strength
    (01:00:54) Content on Children's Development: Future Plans and Current Resources
    (01:03:23) Conclusion & Thank You
    Disclaimer

  • In this episode, my guest is Rick Rubin, world-renowned music producer of numerous award-winning artists, including Johnny Cash, Red Hot Chili Peppers, Beastie Boys, Adele, Eminem, Slayer, and many more. Rick is also the host of the podcast Tetragrammaton and the author of the best-selling book about the creative process entitled “The Creative Act: A Way of Being.” In this Q&A episode, Rick explains the practical aspects of the creative process, such as specific morning and daily routines, the role of movement, and how to source and capture ideas, interpret dreams, and generate work-life balance. He also offers advice for those struggling with creative or motivation blocks. He explains how cultivating relationships with the unknown, uncertainty and life circumstances heightens the creative process. Rick’s insights into accessing your artistic spirit and direction apply to everyone and all realms of art, work, and life.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanEight Sleep: https://eightsleep.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Rick Rubin(00:02:00) Sponsors: Maui Nui, Eight Sleep & Waking Up(00:06:27) Tool: Coherence Breathing, Heart Rate Variability(00:09:32) Treading Water, Podcasts(00:11:45) Tool: Meditation Practices(00:15:43) Sunlight, Skin, Circadian Rhythm(00:20:00) Headphones, Natural Living, Diet(00:24:31) Artificial Intelligence (AI); Childhood; Magic & Mentalists(00:28:34) Tool: Writer’s Block, Creativity, Diary Entries; Deadlines(00:34:58) Sponsor: AG1(00:35:54) Uncertainty; Creativity & Challenges; Sensitivity & Environment(00:40:43) Wrestling, Storytelling; Johnny Cash(00:48:51) Creative Endeavors & Outcome; Surprise in Oneself; Experimentation(00:56:36) Resistance; Business & Art(01:00:37) Sponsor: InsideTracker(01:01:39) Source of Ideas; Internet & Information(01:08:31) Dreams & Interpretation; Unconscious Mind; Motivations, Art & Outcome(01:14:07) Career Advice, Book Writing, Diary Entries, Expressive Writing(01:19:25) Music Industry; Capturing Ideas; Money & Ingenuity(01:25:21) Audience; Innovative Ideas(01:29:35) Alcohol, Confidence, Psychedelics(01:35:10) Creativity, Chaos & Organization; Shocking Experiences(01:42:13) News & False Stories; Playing, Wonder & Childhood(01:46:58) Ramones; Henry Rollins(01:49:55) Daily Routine; Red Light, Circadian Rhythm & “Cheap Photons”(01:57:46) Creativity, Experience vs. Institutions; Work, Stress & Relationships(02:04:29) Book Recommendations; Ancestry & Creativity(02:07:41) Experiencing Music; Developing Albums(02:12:28) Music Videos; Book Interpretation; Current Projects & Documentaries(02:16:40) Podcasting & Conversation(02:25:41) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, we address the “calories in- calories out” (CICO) model of metabolism and weight regulation and how specific macronutrients (protein, fat, carbohydrates), fiber, and sugar can modify the CICO equation. My guest is Dr. Robert Lustig, M.D., neuroendocrinologist, professor of pediatrics at the University of California, San Francisco (UCSF), and a bestselling author on nutrition and metabolic health.We cover how different types of sugars, specifically fructose, sugars found in liquid form, taste intensity, and other factors impact insulin levels, liver, kidney, and metabolic health. We also explore how fructose in non-fruit sources can be addictive, acting similarly to drugs of abuse, and how sugar alters brain circuits related to food cravings and satisfaction.The discussion then shifts to the role of sugar in childhood and adult obesity, gut health and disease, and mental health. We delve into how the food industry uses refined sugars to create pseudo foods and the implications of these on the brain and body.This episode is replete with actionable information about sugar and metabolism, weight control, brain health, and body composition. It ought to be of interest to anyone seeking to understand how specific food choices impact the immediate and long-term health of the brain and body.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanAeroPress: https://aeropress.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Robert Lustig(00:02:02) Sponsors: Eight Sleep, Levels & Aero Press(00:06:41) Calories, Fiber(00:12:15) Calories, Protein & Fat, Trans Fats(00:18:23) Carbohydrate Calories, Glucose vs. Fructose, Fruit, Processed Foods(00:26:43) Fructose, Mitochondria & Metabolic Health(00:31:54) Trans Fats; Food Industry & Language(00:35:33) Sponsor: AG1(00:37:04) Glucose, Insulin, Muscle(00:42:31) Insulin & Cell Growth vs. Burn; Oxygen & Cell Growth, Cancer(00:51:14) Glucose vs. Fructose, Uric Acid; “Leaky Gut” & Inflammation(01:00:51) Supporting the Gut Microbiome, Fasting(01:04:13) Highly Processed Foods, Sugars; “Price Elasticity” & Food Industry(01:10:28) Sponsor: LMNT(01:11:51) Processed Foods & Added Sugars(01:14:19) Sugars, High-Fructose Corn Syrup(01:18:16) Food Industry & Added Sugar, Personal Responsibility, Public Health(01:30:04) Obesity, Diabetes, “Hidden” Sugars(01:34:57) Diet, Insulin & Sugars(01:38:20) Tools: NOVA Food Classification; Perfact Recommendations(01:43:46) Meat & Metabolic Health, Eggs, Fish(01:46:44) Sources of Omega-3s; Vitamin C & Vitamin D(01:52:37) Tool: Reduce Inflammation; Sugars, Cortisol & Stress(01:59:12) Food Industry, Big Pharma & Government; Statins(02:06:55) Public Health Shifts, Rebellion, Sugar Tax, Hidden Sugars(02:12:58) Real Food Movement, Public School Lunches & Processed Foods(02:18:25) 3 Fat Types & Metabolic Health; Sugar, Alcohol & Stress(02:26:40) Artificial & Non-Caloric Sweeteners, Insulin & Weight Gain(02:34:32) Re-Engineering Ultra-Processed Food(02:38:45) Sugar & Addiction, Caffeine(02:45:18) GLP-1, Semaglutide (Ozempic, Wegovy, Tirzepatide), Risks; Big Pharma(02:57:390 Obesity & Sugar Addiction; Brain Re-Mapping, Insulin & Leptin Resistance(03:03:31) Fructose & Addiction, Personal Responsibility & Tobacco(03:07:27) Food Choices: Fruit, Rice, Tomato Sauce, Bread, Meats, Fermented Foods(03:12:54) Intermittent Fasting, Diet Soda, Food Combinations, Fiber, Food Labels(03:19:14) Improving Health, Advocacy, School Lunches, Hidden Sugars(03:26:55) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • Recently I had the pleasure of hosting a live event in Chicago, IL. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Chicago, IL at The Chicago Theatre.
    We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and our second show in Sydney at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Timestamps
    (00:00:00) Introduction
    (00:02:42) What Is Your Best Advice to Keep My Brain Healthy in Old Age?
    (00:07:07) How Can I Optimize Sleep While Working 24 Hour Shifts?
    (00:10:17) How Does Hypnosis Therapy Work?
    (00:17:15) Psychedelics in Clinical Therapy
    (00:30:23) How Has Your Podcast Changed Your Life?
    (00:35:21) What Do You Feel Is the Next Big Thing in the Health Space?
    (00:44:31) Daylight Saving Time: Is It Worth the Productivity Trade-Off?
    (00:46:34) Enhancing Neuroplasticity: Strategies for a 19-Year-Old College Student
    (00:50:17) How Can We Transform the American Education System to Be More Effective?
    (00:54:06) Conclusion
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, my guest is Dr. Karen Parker, Ph.D., professor of psychiatry and director of the Social Neurosciences Research Program at Stanford University School of Medicine. We discuss the biology of social connections and bonding in babies, children and adults. Dr. Parker explains our current understanding of autism and autism spectrum disorders: what they are, why the incidence of autism has increased so dramatically in recent years and both the current and emerging treatments for autism. We also discuss the condition formerly called “Asperger’s.” This episode ought to be highly relevant for anyone interested in child and human development, how social bonds form, and to those curious about autism and other spectrum conditions.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanAeroPress: https://aeropress.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Karen Parker(00:01:30) Sponsors: Eight Sleep, LMNT & AeroPress(00:06:25) Autism, Frequency, Diagnosis(00:10:41) Early Interventions; Heritability & Autistic Traits(00:13:00) Autistic Spectrums; Studying Autism(00:21:29) Environment, Risk Factors & In Utero Development(00:29:55) Sponsor: AG1(00:31:26) Oxytocin, Vasopressin, Social Behavior & Parent-Child Bonding(00:43:240 Oxytocin in Humans; Social Features of Autism, Intranasal Oxytocin(00:54:14) Sponsor: InsideTracker(00:55:16) Oxytocin & Autism; Benefit & Risks(01:06:30) Neuroplasticity & Autism; Early Intervention; Challenges of Early Diagnosis(01:14:30) MDMA & Autism(01:17:05) Vasopressin, Social Interaction; Voles & Parenthood(01:27:07) Human Social Connection, Oxytocin Levels & Autism(01:33:45) Primate Model of Social Impairment(01:42:47) Preclinical Animal Models, Mouse & Primates(01:47:11) Primates, Biomarkers & Social Connection; Vasopressin(01:52:20) Vasopressin Levels & Autism, Children & In Utero(02:03:06) Cerebral Spinal Fluid (CSF) & Vasopressin; Urination; Alternative Therapies(02:10:32) Intranasal Vasopressin, Children, Autism & Social Responsiveness(02:19:15) Vasopressin & Social Connection, Mechanism & Future Studies(02:26:35) Gut Microbiome & Vasopressin; Scientific Funding(02:34:52) Vasopressin Pathways, Social Behavior, Autism(02:43:00) Vaccine Theory & Autism; Immunology(02:54:06) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanROKA: https://roka.com/hubermanHelix Sleep: https://helixsleep.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Robert Greene(00:01:58) Sponsors: ROKA, Helix Sleep & Waking Up(00:05:56) Mastery (The Book), Purpose(00:08:26) Finding Purpose, Childhood, Learning & Emotional Engagement(00:18:00) Early Interests, Delight & Discovery(00:22:50) Love vs. Hate Experiences & Learning(00:28:25) Self-Awareness, Frustration, Excitation(00:31:47) Sponsor: AG1(00:33:18) Sublime Experiences, Real vs. False; Authenticity & Time(00:43:57) Power & Relationships; Purpose & Mastery(00:55:51) Seduction, Vulnerability, Childhood(01:07:04) Sponsor: InsideTracker(01:08:05) Power Dynamics & Romance; Equality, Love Sublime & Connection(01:18:42) Vulnerability in Relationships, Creativity; Social Media, Justice(01:29:45) Outrage, Control, “Art of Ignore”(01:33:50) Masculinity & Femininity(01:42:16) Picking Role Models; Purpose & Mentor Relationship(01:51:07) “Alive” Thinking; Anxiety & Creativity(01:58:55) Convergent Interests & Romantic Relationships(02:07:19) Self-Awareness, Core Values & Romantic Relationships(02:15:27) Non-Verbal Communication & Relationships(02:24:58) Eyes, Voice, Intuition & Seduction(02:28:38) Virtual World, Social Skills, Non-Verbal Communication(02:32:19) Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance(02:41:43) Human Brain, Plasticity(02:45:18) Stroke & Near-Death Experiences, Self, Time(02:55:49) Appreciation & Near-Death Experience, Urgency(03:01:36) “Death Ground” & Urgency(03:09:13) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • Welcome to a preview of the 13th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
    Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation. Read our Annual Letter 2023.
    If you're an existing Premium member, you can login to access the full episode.
    If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
    Timestamps
    (00:00:00) Introduction
    (00:01:46) Does Cold Weather Make You Sick?
    (00:21:58) Huberman Lab Premium
    In the full AMA episode, we discuss:
    Wim Hof Breathing and Sickness
    Articles
    Association of oral breathing with dental malocclusions and general health in children

    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, my guest is Dr. Adam Grant, Ph.D., a professor of organizational psychology at The Wharton School of the University of Pennsylvania, an expert in the science and practical steps for increasing motivation, maximizing and reaching our potential, and understanding how individuals and groups can best flourish. He is also an avid public educator, having written five bestselling books, delivered several top-ranking TED Talks and is the host of two psychology podcasts. We discuss how to overcome procrastination, how to increase intrinsic motivation (even for dreaded tasks), identify blind spots and rethink our assumptions, and how we can build a persistent growth mindset. We also explain tools to improve creativity and discuss the surprising relationship between creativity and procrastination. We then explore how to effectively solicit useful feedback and grow from constructive criticism and how you can improve your level of focus and attention using science-supported methods. We also discuss mental tools to get out of negative thought spirals, how to nurture potential in yourself or others, and the dark side of perfectionism. The discussion delivers more than a dozen science-supported protocols that are readily applicable to anyone seeking to live a more productive, fulfilling, and creative life.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanWaking Up: https://www.wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Adam Grant(00:01:37) Sponsors: Eight Sleep, Levels & Waking Up(00:05:56) Procrastination & Emotion; Curiosity(00:14:06) Creativity & Procrastination; Motivation(00:20:48) Intrinsic Motivation & Curiosity(00:27:59) Tool: Tasks & Sense of Purpose(00:30:52) Sponsor: AG1(00:32:34) Extrinsic Rewards, Choice; Social Media(00:42:24) Tool: “Quiet Time” Protocol, Chronotypes(00:49:20) Tool: Creativity: Mornings, Movement, Stillness(00:57:05) Sponsor: InsideTracker(00:58:14) Tools: Ideas & Filtering, Feedback & Opinions, Advice(01:07:15) Tool: Constructive Criticism, “Second Score”; Verbs(01:14:40) Tool: Growth Mindsets, Scaffolding; Job Innovation(01:21:50) Tools: Task Sequencing & Intrinsic Motivation; Tapering & Frame of Reference(01:30:03) Tools: Momentum, Confidence & Domains; Negative Thought Spirals(01:36:16) Tool: Phone & “To Don’t” List; Writing Ideas(01:39:54) Tool: Bias Blindspot, Reflected Best-Self Portrait(01:45:36) Helping Others, Synthesizing Information(01:50:24) Modes of Thinking, Blind Spots & Assumptions(01:56:10) Thinking Like a Scientist: Hypothesis-Testing & Discourse, Social Media(02:05:150 Tool: Authenticity, Sincerity & Etiquette, “Snapshot” & Online Presence(02:12:49) Realizing Potential: Motivation, Opportunity & Process(02:21:53) Skills to Realize Potential, Perfectionism(02:27:52) Tool: Early Success & Performance Cycle, “Failure Budget”(02:31:56) Future Projects, Complex Issues & Challenging Ideas(02:40:10) Artistic Hobbies, Magicians(02:45:55) Science Communication, Interest & Self-Relevance(02:52:16) Languishing, Descriptive Language & Emotions(03:00:09) Tool: Nurture Potential in Children, “Coach Effect”(03:10:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system's immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanEight Sleep: https://eightsleep.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Journaling Protocol for Mental & Physical Health(00:03:06) Sponsors: LMNT, Eight Sleep & Waking Up(00:07:16) Journaling & Confronting Traumatic Events(00:11:25) Tool: Expressive Writing(00:14:38) Morning Notes, Gratitude Journaling, Diary Journaling(00:18:00) Tool: Consecutive Writing Bouts; Trauma Definition(00:24:38) Low Expressors vs. High Expressors(00:29:29) Tools: Language, Vocabulary & Emotion; Analyzing Writing(00:35:02) Tool: Writing Session Tips(00:39:31) Sponsor: AG1(00:41:02) Positive Mental & Physical Benefits(00:46:45) Expressive Writing & Immune Function; Brain-Body Connection (00:57:02) Sponsor: InsideTracker(00:58:10) Neuroplasticity, Prefrontal Cortex & Subcortical Structures(01:05:00) Structured Writing, Trauma & Narratives; Truth-Telling(01:08:56) Neuroplasticity, Truth-Telling & Relief from Trauma(01:15:32) Honesty, Brain Activity & Narratives(01:22:01) Overcoming Trauma & the Brain; Stress, Emotions & Honesty(01:26:41) Expressive Writing Protocol & Benefits(01:36:16) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

  • Recently I had the pleasure of hosting a live event in Toronto, ON. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question & answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event in Toronto, ON at Meridian Hall.
    We'll be hosting four live events in Australia in February 2024. Limited tickets remain for our show in Melbourne on February 10, 2024, and Brisbane on February 24, 2024. Our show in Sydney at the Sydney Opera House sold out quickly, so we've added a second show at the Aware Super Theatre on February 18, 2024. For tickets and event details, please visit https://www.hubermanlab.com/events.
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Timestamps
    (00:00:00) Introduction
    (00:02:41) What Motivated You to Do the Guest Series With Dr. Paul Conti?
    (00:08:07) Enhancing Emotional Resilience in Triggering Situations: Protocols and Best Practices
    (00:12:46) Understanding and Fostering Sudden Inspiration in the Brain
    (00:16:36) How Can Canadians Fight the Season Depression?
    (00:22:45) How Do You Increase Neuroplasticity After 30?
    (00:28:46) What Type of Movement Protocol Do You Recommend for Someone Working From Home?
    (00:33:02) What Does Your Morning Meditation Consist Of?
    (00:38:05) Conclusion
    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, my guest is Natalie Crawford, MD, a double board-certified physician specializing in obstetrics and gynecology, fertility and reproductive health and host of the “As a Woman” podcast. We discuss female hormones, nutrition, supplementation, reproductive health, and fertility, including how the timing and duration of puberty impact a woman’s long-term hormone cycles and menopause. We also discuss the pros and cons of various birth control methods and how hormonal vs. non-hormonal birth control each affects fertility. We cover the factors that impact egg and sperm quality and how to leverage timing for conception. We also discuss procedures to assess female fertility, including egg count and hormone testing, the process of egg freezing, in vitro fertilization (IVF) and other reproductive options. This episode represents fairly comprehensive coverage of female hormones and reproductive health, highlighting important tests and screening, behavioral, nutritional, supplement and prescription-based tools that women of any age can use to improve their fertility, hormone function and overall health. For the full show notes, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Natalie Crawford(00:01:40) Sponsors: Maui Nui Venison & Helix Sleep; The Brain Body Contract(00:04:59) Female Puberty & Growth Characteristics, Height(00:13:27) Eggs & Ovulation, Harvesting Eggs, In Vitro Fertilization (IVF)(00:17:31) Endocrine Disruptors, Fetal Development(00:21:39) Lavender, Tea Tree & Evening Primrose Oils, Scents, Diapers(00:25:13) Breast Milk vs. Formula & Fertility(00:26:04) Menstruation Cycle & Hormones, Timing(00:34:08) Sponsor: AG1(00:35:59) Estrogen, Progesterone & Menstrual Cycle(00:38:08) Hormonal Birth Control & Ovarian Reserve, AMH Testing, Fertility(00:42:42) Spermatogenesis & Testosterone; Heat: Ovaries vs Testes(00:46:11) Period & Pregnancy, Conception Window(00:48:56) Estrogen, Libido & Ovulation; Mittelschmerz(00:51:33) Tool: Intercourse Timing & Conception; Artificial Insemination, IVF(00:55:03) Egg/Sperm Quality, Cigarettes, Vaping, Cannabis & Alcohol (01:02:20) Sponsor: InsideTracker(01:03:29) Intrauterine Device (IUD), Depo-Provera & Fertility(01:10:00) Birth Control Risks & Benefits, Cancers, Polycystic Ovarian Syndrome (PCOS)(01:19:39) Blood Clotting & Birth Control Pill; Health Screening (01:24:50) Tool: AMH Testing, Ovarian Reserve, Antral Follicle Count Ultrasound(01:29:55) IVF, In Vitro Maturation (IVM); Early Ovarian Reserve Screening(01:35:40) Tools: Egg Freezing, IVF; Age & Egg Quality(01:43:37) Egg Freezing & IVF Procedures, Maternal Age, Success Rates(01:51:30) Tool: Sperm Freezing & Paternal Age, Vasectomy(01:55:01) Hormones, Egg Freezing & IVF(02:00:42) Three-Parent IVF, Mitochondrial DNA(02:05:21) IVF Embryo Storage & Donation; Donor Education & Consent(02:14:29) Autism, Developmental Disorders, IVF Babies, Age (02:20:36) Tools: Sleep, Nutrition & Fertility; Dietary Fat(02:27:32) Protein, Meat, Tofu, Fish; Sugar, Artificial Sweeteners; Weight & Miscarriage(02:37:38) Tools: Supplements; Prenatal Vitamins, Omega 3s, Vitamin D, Coenzyme Q10(02:42:26) L-Carnitine & Male Fertility; PCOS & Myo-inositol; Metformin(02:47:11) Egg Retrieval, Ovarian Hyperstimulation Syndrome, Minimal Stimulation(02:57:56) INVOcell(03:03:12) Egg Freezing, Intracytoplasmic Sperm Injection (ICSI), Sperm Fragmentation(03:11:45) Genetic Testing, IVF Transfer & Success Rate, Embryo Banking(03:15:10) Menopause(03:19:47) Hormone Replacement Therapy & Menopause(03:22:25) Early-signs of Menopause(03:25:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer