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Scicomm Media

The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017. 
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.

Huberman Lab

In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, Executive Director of the Human Performance Center at Parker University and an expert in building strength and muscle size (hypertrophy). We cover the core principles and protocols for building strength and muscle, including science-based guidance on reps, sets, frequency and rest intervals. We also discuss how breathing and mental focus can enhance training and how post-workout downregulation can speed recovery.

Read the show notes at hubermanlab.com.

Subscribe to Perform with Dr. Andy Galpin at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Andy Galpin

(00:00:39) 9 Exercise Adaptations; Progressive Overload

(00:03:53) Progressive Overload, One-Rep Max, Soreness, Tool: Modifiable Variables

(00:08:39) Sponsor: LMNT

(00:10:12) Full-Body Workout, Exercise Selection

(00:12:44) Training Intensity, Repetitions, Sets, Rest Intervals, Supersets

(00:16:24) Sponsor: AG1

(00:17:48) Hypertrophy vs Strength Training Recovery

(00:20:03) Training Volume & Frequency for Hypertrophy

(00:21:56) Hypertrophy Rep Ranges, Frequency & Recovery; Cell Mechanisms

(00:25:28) Sponsor: Eight Sleep

(00:26:46) Tool: 3 x 5 Protocol; Power vs Strength

(00:28:23) Mental Awareness in Training; Mind-Muscle Connection

(00:31:25) Activating Muscle Groups, Awareness, Tool: Eccentric Overload

(00:33:40) Perform Podcast: Season 3

(00:34:04) Tool: Resistance Training Breathing & Post-Training

(00:38:20) Acknowledgments

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Build Strength, Muscle Size & Endurance | Dr. Andy Galpin

Dr. Marc Breedlove, PhD, is a professor of neuroscience at Michigan State University and an expert on how hormones shape brain development and sexual orientation. We discuss how prenatal testosterone impacts whether someone is romantically attracted to men or women later in life, and what correlates of sexual orientation — such as finger-length ratios — tell us about the role of hormones in brain and psychological development. We also discuss why the number of older brothers a male has biases sexual orientation. Throughout, we explain how nature and nurture interact to shape male-female differences, behavior, and romantic partner choice.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Marc Breedlove

(00:03:24) Hormones & Sexual Orientation

(00:07:37) Prenatal Testosterone, Finger Ratio, Men & Women Differences

(00:14:08) Sponsors: David & Rorra

(00:16:46) Finger Ratios, Prenatal Testosterone, Gay & Straight Men/Women

(00:23:57) Mice & Sex Differences, Androgens

(00:26:54) Brain Differences & Sexual Orientation

(00:33:52) Group vs Individual Differences, Height Analogy; Bisexuality

(00:36:57) Brain Development, Hormones & Behavior; Brain Plasticity

(00:42:52) Sponsor: AG1

(00:44:16) Sexual Behavior, Libido

(00:51:37) Gay Rams, Brain Differences

(00:58:00) Aversion Pathway, Men vs Women, Same-Sex Partner

(01:06:58) Congenital Adrenal Hyperplasia (CAH), Intersex Phenotypes

(01:13:55) Androgen Insensitivity Syndrome (AIS)

(01:18:14) Sponsor: Function

(01:19:25) Gay Men & Older Brothers, Maternal Immunization Hypothesis

(01:32:55) CAH Carriers, Advantage, Stress Tolerance

(01:35:41) Birds & Sexual Differentiation, Gynandromorphs

(01:41:32) Anabolic Steroids, Hypersexuality; Adult Brain Plasticity

(01:45:31) Age & Testosterone Decline; Sexual Orientation & Activities

(01:53:14) Marc's Academic Journey, Ozarks, Luck

(02:02:35) Exploration; Kids & Sex Differences

(02:08:47) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

How Hormones Shape Sexual Orientation & Behavior | Dr. Marc Breedlove

In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Salt

(00:00:37) Brain & Monitoring Salt

(00:02:33) Thirst, Osmotic Thirst & Salt

(00:05:35) Hypovolemic Thirst & Blood Pressure

(00:06:59) Sponsor: Function

(00:08:39) Fluid Balance, Kidney & Urine Regulation

(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes

(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise

(00:19:15) Sponsor: LMNT

(00:20:46) Stress & Craving Salt

(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet

(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods

(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet

(00:31:25) Sponsor: AG1

(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water

(00:34:51) Recap & Key Takeaways

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Using Salt to Optimize Mental & Physical Performance

Dr. Rhonda Patrick, PhD, is a biomedical scientist and public science educator. She shares the exercise, nutrition, supplementation and lifestyle practices linked to better health and lower disease risk including specific cardio and resistance training routines, when and why to do intermittent fasting, ways to lower visceral fat, omega-3 sourcing, creatine for brain and muscle and peptides such as BPC-157. It’s broad and thorough coverage of how to build a total health program tailored to your goals and individual biology.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Our Place: https://fromourplace.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 Rhonda Patrick

(00:02:40) Competition, Jumping Rope, Rope Flow

(00:06:49) Rhonda's Exercise Routine, Cardiovascular & Resistance Training

(00:12:30) Cognitive & Physical Benefits of Exercise, Serotonin & Impulse Control

(00:14:40) Sponsors: Our Place & Lingo

(00:17:03) Phones While Training?

(00:18:45) Rhonda's Strength Training, Low-Reps, Modifications, Mental Resilience

(00:27:00) Daily Protein Intake, Intermittent Fasting, Processed Carbohydrates

(00:33:32) Lipopolysaccharide (LPS); Gut Permeability, Gluten; Cardiovascular Health

(00:42:58) Sponsor: AG1

(00:44:21) Tight Junctions, Gut, Neuroinflammation

(00:47:26) L-glutamine, Immune System, Cancer Risk

(00:54:55) N-acetylcysteine (NAC), Vitamin E; Antioxidant Balance, Reductive Stress

(01:00:08) Starch, Tool: Bedtime Fast & Cardiovascular Health

(01:03:36) Cortisol, Intermittent Fasting Benefits

(01:08:09) Cortisol, Train Fasted?; Hormones, Visceral Fat

(01:13:35) Visceral Fat, Perimenopause/Menopause, Insulin Resistance in Brain & Body

(01:21:13) Sponsor: LMNT

(01:22:33) Cortisol & Sleep

(01:25:42) Intermittent Fasting, Metabolic Switch, Ketones, Muscle Loss?

(01:36:47) Tools: Logic-Based Habits; Daily Metabolic Switch; Exercise, Autophagy

(01:45:06) Exercise After Poor Sleep?; Training Breaks

(01:52:47) Tool: "Exercise Snacks"; Sedentary Lifestyle & Cardiorespiratory Fitness

(02:03:31) Sponsor: Function

(02:05:16) Creatine, Dose, Resistance Training, Cognitive Function

(02:17:43) Biology; Creatine; Supplement Safety

(02:25:18) Omega-3s, Inflammation, Cancer Risk, Vitamin D; Trans Fat

(02:36:52) Magnesium Threonate vs Bisglycinate, Sleep, Cognitive Benefit; Vitamin D

(02:45:46) Supplement Types, Multivitamin, Coenzyme Q10, Urolithin A, Sulforaphane

(02:55:10) Microplastics

(02:57:26) Sponsor: Mateina

(02:58:28) BPC-157, NMN, NR, Tool: Evaluating Supplements, Safety, Sources

(03:06:28) L-Carnitine, Alpha-GPC, Nicotine, GABA & Ketogenic Diet

(03:15:20) Nattokinase; Microplastics, Water Bottles; Seed Oils

(03:22:21) Sauna, Creatine for Kids?, Bananas, Tool: Evaluating Studies

(03:28:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

The Best Vitality & Health Protocols | Dr. Rhonda Patrick

In this Huberman Lab Essentials episode, my guest is Dr. Emily Balcetis, PhD, a professor of psychology at New York University who studies how visual perception influences motivation and goal pursuit. She explains how to better visualize and overcome challenges to achieve physical or cognitive goals. We also explore the science of setting goals, measuring progress effectively and research showing how fitness level and energy state can shape how difficult the world appears.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Emily Balcetis

(00:00:21) Adjusting Vision to Meet Goals, Exercise, Tool: Narrow Visual Target

(00:07:39) Sponsor: Eight Sleep

(00:08:57) Goal Setting, Do Vision Boards Work?

(00:12:34) Tool: Effectively Plan Goals, Plan for Obstacles

(00:17:58) Sponsor: AG1

(00:19:23) How Fitness Shapes the Way People See the World

(00:24:46) Visual Spotlight, Exercise & Physical Fitness Level

(00:25:45) Stimulants & Motivation

(00:27:06) Sponsor: BetterHelp

(00:28:20) Cognitive Goals, Tools: Overcoming Bad Memories; Deadlines

(00:35:31) Acknowledgements

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Tools for Setting & Achieving Goals | Dr. Emily Balcetis

Dr. Richard Davidson, PhD, is a professor of psychology and psychiatry at the University of Wisconsin–Madison and a pioneer in the scientific study of meditation. We discuss how meditation changes your brain and body, how just 5 minutes daily can improve focus, stress resilience and your overall health, and we cover different types of meditation. We also address common myths such as the idea that meditation is to "clear your mind." And we discuss common challenges with meditation and how to overcome them. This episode offers both the science and the practical tools to build a consistent meditation practice to improve your mental and physical health and help you flourish.

The episode show notes are available at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Joovv: https://joovv.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Richard "Richie" Davidson

(00:03:33) States of Mind vs Traits

(00:09:06) Wakeful Brain Activity vs Deep Sleep

(00:11:55) Sponsors: David & Eight Sleep

(00:14:31) Brain Activity Across Sleep, Wakefulness, Meditation & Insight

(00:19:27) Mediation & Sleep Compensation?; Meditation Timing & Liminal States

(00:23:05) Types of Mediation, Shifting from Thinking to Being

(00:28:32) Self-Monitoring, Undistracted Non-Mediation, "Stickiness"

(00:35:30) Tool: Beginning Daily Meditation, "Richie's 5 Meditation"; Health Benefits

(00:39:39) Meditation Practice History, Kindness & Nurturing Goodness

(00:45:07) Sponsor: AG1

(00:46:31) Beginners, Expect Chaos in Mind, Exercise & Lactate Analogy

(00:52:47) Tool: Beginning Mediation, Embrace Anxiety; Meta-Awareness, Flow

(00:57:51) Creativity; Capturing Thoughts, Unconscious Mind

(01:03:03) Meditation for Kids; Flourishing, Tool: Parent & Teacher Meditation

(01:10:12) Sponsor: Joovv

(01:11:34) Beyond Stimulus & Response

(01:14:22) Meditation Need; Gaining Insight Into Mind, Transcendence

(01:18:00) Contemplating Death, Long-Term Meditation

(01:21:33) Richie's Meditation Practice; Tools: Pairing Meditation, Appreciation Practice

(01:26:07) Consistency, Balancing Discipline vs Surrender

(01:29:52) Social Media & Validating Existence, Digital Hygiene

(01:37:31) Meditation & Impulsivity; Discipline & "No Go's", Phone

(01:42:08) Physical Discomfort & Pain During Meditation; Retreat Practice

(01:46:50) Phone Detox, Self-Control

(01:52:07) Sponsor: Waking Up

(01:53:29) Overcoming Resistance, Making Peace With Your Mind

(01:58:37) Meditation & Connectivity; Consistency, Prayer; Sleepiness; Meta-Awareness

(02:05:49) Tools: Pillars of Flourishing; Appreciation Practice, Loving-Kindness Practice

(02:15:39) Awareness & Insight, Tools: Outside View; Task Connection

(02:19:43) Cultivating Flourishing, Familiarity with Resistance

(02:25:23) Psychedelics, Guides, Clinical vs Non-Clinical Use

(02:32:15) Neuromodulation & Meditation, Sleep; Tool: Pre-Sleep Meditation

(02:37:25) Open Monitoring Meditation & Creativity

(02:41:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Science-Based Meditation Tools to Improve Your Brain & Health | Dr. Richard Davidson

In this Huberman Lab Essentials episode, I discuss the mechanisms through which deliberate heat exposure enhances both physical and mental health.

I outline specific protocols for deliberate heat exposure, including recommended temperature ranges, frequency, timing, duration and sauna alternatives. In addition, I explain how to tailor your heat protocols to support your specific goals, such as increasing growth hormone, reducing cortisol or supporting cognitive health.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Heat Exposure

(00:00:47) Shell vs Core Temperature; Heat Caution & Hyperthermia

(00:02:24) Body & Brain Circuit to Heat Up & Cool Down

(00:05:31) Sponsor: AG1

(00:06:55) Deliberate Heat Exposure & Health Benefits; Tool: Sauna Temperature Range, Duration, Frequency

(00:112:09) Sauna Types, Alternatives to Sauna

(00:13:50) Sauna Mechanism; Reduced Cortisol; Tool: Hot/Cold Contrast

(00:17:38) Sponsor: LMNT

(00:19:10) Heat Shock Protein Activation & Sauna

(00:20:50) DNA Repair, FOXO3 & Sauna, Cognition & Health Benefits

(00:24:21) Sauna & Increase Growth Hormone

(00:30:18) Sponsor: Eight Sleep

(00:31:36) Sauna Timing, Sleep & Growth Hormone, Tools: Fasting; Hydration

(00:34:56) Improve Mood, Endorphins & Sauna; Dynorphins

(00:40:04) Recap Sauna Protocols: Benefits, Frequency, Duration & Timing

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Benefits of Sauna & Deliberate Heat Exposure

Dr. Alex Marson, MD, PhD, is a Senior Investigator at the Gladstone Institutes and a professor of medicine at the University of California, San Francisco. We discuss the biology of the immune system and cancer, and everyday choices that can increase or decrease your cancer risk, several of which are surprising but all of which are actionable. We also discuss immunotherapy, including how engineered T-cells can be used to defeat childhood and adult cancers. Dr. Marson explains CRISPR and gene editing to cure diseases, and we address the ethical questions surrounding gene editing in embryos, children and adults. This discussion is for anyone interested in avoiding cancer and/or seeking to understand the science and practical applications of immune- or gene-therapy.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Alex Marson

(00:02:21) Diseases & Current Biological Landscape; AI & Computational Tools

(00:05:56) Immune System, Innate vs Adaptive Immune System

(00:10:55) Thymus, T Cell Selection; B Cells & Antibodies

(00:13:23) Sponsors: BetterHelp & Helix Sleep

(00:16:11) Immune System Health, Sleep, Diet; Genes

(00:20:56) Childhood Exposure & Allergy Prevention; Autoimmune Reactions

(00:25:27) Whole Body Immune Response, Cytokines & Fever; Antibiotics

(00:30:51) Cancer; Mutations & Cell Regulation; Smoking, BRCA Mutations, Sunlight

(00:38:27) BRAC Mutations, Mutagens, Pesticides

(00:42:33) Sponsor: AG1

(00:43:57) X-Rays & Airport Scanners, Carcinogen vs Mutagen, Charred Meat, Food Dye

(00:49:34) Immune-Based Cancer Treatment, Checkpoint Inhibitors, CAR T-Cell Therapy

(00:59:04) CRISPR, Immunotherapies

(01:02:52) Age & Cancer Risk; CAR T-Cells, Targets & Side Effects; Ketogenic Diet

(01:08:27) CRISPR Discovery & Mechanism

(01:17:06) CRISPR Precision, Risk & Benefit; CRISPR Technology Evolution

(01:20:57) Sponsor: LMNT

(01:22:17) CRISPR Cell Delivery, Clinical Trials; Treating Early Cancers & Prevention

(01:33:47) Liposomes, Engineered Viruses, Lipid Nanoparticles (LNPs), Vaccines

(01:39:57) COVID Pandemic & Trust in Science, mRNA Vaccine

(01:47:51) Sponsor: Function

(01:49:39) Drug Delivery to Cancer, Immunotoxins, T-Cell Engagers; AI Protein Targets

(01:55:45) CRISPR Embryo Modification, Ethics; Heritable Gene Editing, Diversity

(02:05:42) Deep Sequencing Embryos, Diversity; Overcoming Adversity & Resilience

(02:10:44) Upcoming Therapeutics, Autoimmunity & CAR T-Cells, CRISPR & Gene Function

(02:17:55) Banking T Cells or iPSCs?, Future of Cell Programming

(02:24:41) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Avoiding, Treating & Curing Cancer With the Immune System | Dr. Alex Marson

In this Huberman Lab Essentials episode, my guest is Dr. Charles Zuker, PhD, a professor of biochemistry, molecular biophysics and neuroscience at Columbia University and an Investigator with the Howard Hughes Medical Institute (HHMI).

We explore taste perception and how the brain transforms chemical signals from food into distinct taste experiences. We discuss how these taste signals shape both conscious choices and unconscious behavior, as well as how food preferences can change over time. Additionally, we discuss gut–brain signaling and explain why sugar is especially powerful at driving cravings. 

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Charles Zuker

(00:00:20) Senses & Perception

(00:02:29) Taste, 5 Taste Qualities & Dietary Needs

(00:05:49) Taste vs Flavor

(00:07:05) Sponsor: AG1

(00:07:56) Taste Buds; Bitter

(00:09:45) Sweet vs Bitter, Sensory Perception from Tongue to Brain

(00:12:47) Taste Plasticity & Changing Food Preferences

(00:14:13) Taste Modulation; Salt

(00:17:08) Sponsor: LMNT

(00:18:41) Gut-Brain Signaling

(00:23:14) Sugar Appetite & Gut-Brain Axis

(00:27:42) Sponsor: Function

(00:29:21) Artificial Sweeteners, Sugar Cravings

(00:30:37) Taste & Essential Nutrients; Highly Processed Foods; Brain & Food Choices

(00:34:11) Acknowledgements

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: The Biology of Taste Perception & Sugar Craving | Dr. Charles Zuker

Dr. Alok Kanojia, MD, MPH ("Dr. K"), is a Harvard-trained psychiatrist and expert in both Eastern and Western medicine to improve mental health. He explains tools for unlearning maladaptive thoughts and behavior patterns and for making behaviors that better mental and physical well-being more reflexive in work, relationships and daily life. We also discuss ways to resolve trauma, build stress tolerance, increase intrinsic motivation and even change temperament. We also discuss how social media, gaming and online dating shape our identity and perceptions and how to navigate them healthily.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Alok Kanojia (Dr. K)

(00:03:09) Internet, Computer Games; Academic Pressure

(00:07:11) Millennials & Self-Awareness, Hijacking Mental Health Language

(00:13:24) Sponsors: Lingo & Joovv

(00:16:06) Personality & Individual Road Maps, Misdiagnosis

(00:22:02) Ambiguity, Flirting, Social Skills Decline, Uncertainty Tolerance

(00:26:06) Dating in the Internet Age, Cognitive Bias

(00:30:39) Healthy Distress Tolerance, Tool: How to Feel Your Feelings

(00:39:58) Sponsor: AG1

(00:40:49) Expectations vs Internal Desire Roadmap, Western vs Eastern Theory of Mind, Ego

(00:50:35) Sense Organs, Comparison & Proving Oneself, Internal Drive

(00:59:22) Internet, Ego, "Teflon Buddha", Tool: Dealing with Criticism

(01:10:36) Observing One's Mind, Meditation, Psychedelics

(01:11:59) Sponsor: Function

(01:13:46) Tool: Shunya "Void" Meditation & Resilience

(01:24:02) External Reminders, Environment; Men & Emotional Regulation

(01:30:04) Samskara, Yoga Nidra, Trauma & Learning, Shunya & Personal Compass

(01:39:15) Yoga Nidra, Channeling Divinity, Genius

(01:42:30) Sponsor: Eight Sleep

(01:43:48) Breathwork Practices; Meditation Science, Self-Esteem & Belief Change

(01:53:40) Liminal States, Meditation Types & Benefits; Western & Eastern Balance

(02:01:50) Understanding Ego & Perception; AI & Narcissism, Psychosis

(02:14:07) Tool: Healthy Social Media Use, When To Not Use, Normal Standards

(02:18:38) Social Media & Looks Obsession, Purpose, Charisma

(02:24:18) Young Men Falling Behind?, Male Support, Suicide; Men in Relationships

(02:30:36) "Stuck" Young Men, Failure to Launch, Tool: Motivation & Understanding Oneself

(02:39:03) Pornography, Erectile Dysfunction, Emotions, Addiction; Relationships

(02:44:21) Men & Love, Looksmaxxing, Rejection, Partner Characteristics, Tool: Walk Before Dates

(02:55:12) Exploring Practices, Meditation, Breathwork

(03:01:39) Spirituality, Personal Exploration; Acknowledgements

(03:06:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Unlearn Negative Thoughts & Behaviors Patterns | Dr. Alok Kanojia

In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.

We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.

Episode show notes: https://go.hubermanlab.com/7gTmlIR

Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Wendy Suzuki

(00:00:21) What Makes Moments Memorable?

(00:02:24) Memory & Hippocampus, Imagination

(00:05:35) Sponsor: BetterHelp

(00:06:37) One-Trial Learning, Fear

(00:08:10) Exercise Effects on Focus, Attention & Memory

(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise

(00:15:10) Sponsor: AG1

(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood

(00:18:43) How Exercise Increases BDNF

(00:20:47) Adults, Neuron Growth, Hippocampus

(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise

(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults

(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)

(00:32:03) Sponsor: Eight Sleep

(00:33:22) Increase Exercise For Greater Cognitive Benefits

(00:35:30) Affirmations, Exercise, Mood, IntenSati

(00:37:37) Meditation & Benefits, Tool: Brief Meditation

(00:39:32) Tools to Improve Attention

Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Tools to Boost Attention & Memory | Dr. Wendy Suzuki

Lyt når som helst, hvor som helst

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