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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

My guest is Dr. Roger Seheult, M.D., a board-certified physician in internal medicine, pulmonary diseases, critical care, and sleep medicine at Loma Linda University. We discuss the powerful benefits of light therapy, including infrared light, red light, and sunlight, for improving mitochondrial function in all the body’s organs. We also explore ways to reduce the risk of influenza, colds, and other illnesses that affect the lungs, sinuses, and gut.

Topics include the flu shot, whether handwashing truly prevents illness transmission, and treatments for long COVID and mold toxicity. We review the efficacy of N-acetylcysteine (NAC), the power of hydrotherapy for combating infections, and strategies for improving sleep and overall health. Additionally, we discuss air quality. This episode provides actionable, science-based tools for preventing and treating infectious illnesses.

Read the full show notes for this episode at hubermanlab.com.

Sponsors
AG1: https://drinkag1.com/huberman
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman
Function: https://functionhealth.com/huberman
Our Place: https://fromourplace.com/huberman

Timestamps
00:00:00 Dr. Roger Seheult
00:02:16 Avoiding Sickness, Immune System, Tool: Pillars of Health, NEWSTART
00:08:03 Sponsors: Joovv & Eight Sleep
00:10:46 Sunlight, Mitochondria, Tool: Infrared Light & Melatonin
00:19:09 Melatonin Antioxidant, Reactive Oxygen Species (ROS)/Free Radicals
00:26:38 Infrared Light, Green Spaces, Health & Mortality
00:31:35 Infrared Light, Mitochondrial Dysfunction, Disease
00:38:46 Sunlight & Cancer Risk?, Tools: UV Light, Clothing & Sunlight Exposure
00:41:01 Sponsors: AG1 & LMNT
00:43:32 Sunlight, Incidence of Influenza or COVID
00:48:41 Tools: Sunlight Exposure Duration, Winter Months
00:55:18 Infrared Lamps?, Winter Sunlight Exposure; Obesity & Metabolic Dysfunction
00:59:48 Cloudy Days; Sunlight, Primitive Therapy, Hospitals
01:11:33 Sponsor: Function
01:13:21 Artificial Lights, Hospitals & Light Therapy?, ICU Psychosis
01:22:16 Sleep & Darkness, Tools: Eye Mask, Bathroom Navigation; Meals & Light
01:28:27 Influenza, Flu Shots, Swiss Cheese Model; Flu Shot Risks?
01:38:13 Masks?, Flu; Handwashing
01:42:16 Sponsor: Our Place
01:43:57 Water, Sodium; Innate Immune System, Fever & Hydrotherapy
01:53:46 Fever, Heat Hydrotherapy, Interferon & Immune System
01:58:25 Cold Hydrotherapy, Vasoconstriction & White Blood Cells
02:09:56 N-Acetyl Cysteine (NAC), Glutathione, White Clots, Flu, Covid
02:19:28 Tool: NAC Dose & Regimen; Mucous, Flu Symptoms
02:25:25 Zinc Supplementation, Copper; Exogenous Interferon
02:28:40 Eucalyptus Oil, Inhalation
02:32:22 Air, Smoking, Vaping, Nicotine Gum
02:36:49 Fresh Air, Forest Bathing, Tool: Go Outdoors
02:40:09 Nature vs Inside Environments, Dark Days/Bright Nights Problem
02:52:38 Long COVID, Mitochondrial Dysfunction, Intermittent Fasting, Sunlight
03:00:43 Covid & Varied Severity, Smell Loss Recovery
03:05:04 Mold Toxicity, Lungs, Germ vs Terrain Theory, Immunocompromised
03:11:46 Trust, Spirituality, Community, Faith; Forgiveness
03:19:46 Hospital Admission, Tool: Asking Questions
03:25:42 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Enhance Your Immune System | Dr. Roger Seheult

In this Huberman Lab Essentials episode, I provide a science-based daily protocol designed to enhance performance, mood and overall health by strategically timing simple yet powerful tools and behaviors.

I explain how to increase energy and alertness in the morning, optimize your workspace and work sessions for maximum focus, and structure your day for sustained productivity. I also discuss the roles of fasting, meal and caffeine timing, and key nutrients, as well as how to leverage exercise to sharpen alertness and cognitive performance. Additionally, I describe evening practices and supplements that help you fall asleep quickly and promote quality sleep.

Read the episode show notes at hubermanlab.com.

Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Office Hours, Example Daily Protocol

00:01:48 Morning, Tools: Temperature Minimum, Walk, Sunlight
& Cortisol

00:05:30 Hydration, Electrolytes, Tool: Delay Caffeine

00:07:39 Sponsor: Eight Sleep

00:09:45 Morning Focus, Fasting

00:10:34 Tools: Optimize Workspace, Screen Position, Work
Bouts

00:13:45 Tool: Timing Work Bouts, Temperature Minimum

00:16:02 Exercise, Strength & Hypertrophy, Endurance
Training, Tool: 80/20 Workouts

00:19:01 Sponsor: AG1

00:20:48 Afternoon, Meal Timing, Carbs, Omega-3s, Tool:
Afternoon Walks & Light

00:25:33 Dinner, Sleep Transition, Carbs, Serotonin

00:28:44 Sponsor: LMNT

00:30:16 Accelerate Sleep, Tool: Reduce Temperature &
Hot Baths

00:32:06 Sleep Supplements, Magnesium, Apigenin, Theanine;
Waking at Night

00:35:06 Example Daily Routine, Work Blocks

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

Essentials: Maximize Productivity, Physical & Mental Health With Daily Tools

This episode, I explain what major depression is at the biological and psychological level and the various treatments that peer-reviewed studies have revealed can help prevent and treat depression. I explain the three major chemical systems that are altered in depression: norepinephrine, serotonin and dopamine. I discuss genetic predispositions to depression and how stress, thyroid hormone and cortisol play a role in many forms of depression. I also discuss inflammation as a common feature of many depression symptoms. I review 8 specific science-supported protocols for treating and avoiding depression, including EPA fatty acids (which have been shown to rival certain prescription treatments), how exercise protects against depression, studies of creatine, adjusting dopamine balance and more. I also discuss the results of ongoing clinical trials for ketamine and psilocybin for depression, how these compounds work and finally, I review how ketogenic diets can help in certain cases of depression, especially treatment-resistant major depression.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
00:00:00 Mood Disorders & Maintaining Mental Health (Protocol 1) 
00:07:25 Sponsors: AG1, LMNT & Waking Up
00:11:15 Major Depression 
00:18:40 “Anti-Self” Confabulation 
00:21:42 Autonomic (Vegetative) Symptoms of Depression 
00:26:58 Norepinephrine, Dopamine & Serotonin 
00:31:50 SSRIs (Prozac, Zoloft, etc.): Selective Serotonin Reuptake Inhibitors 
00:37:00 Epinephrine/Motor Functions, Dopamine/Motivation & Craving, Serotonin/Emotions 
00:39:33 Physical & Emotional Pain are Linked: Substance P 
00:41:50 Hormones & Depression: Thyroid & Cortisol 
00:46:50 Genetic Susceptibility to Depression: Impact of Stress 
00:50:50 Understanding Biological Mechanism Is Key: Recipes versus Skills 
00:52:50 Tools for Dealing with Depression: Logic & Implementation (Protocol 2) 
00:56:25 Brain Inflammation & Mental State: Cytokines, Prostaglandins, etc. 
00:59:20 Protocol 3: Essential Fatty Acids (Omega-3, EPAs: Eicosapentaenoic Acid)* 
01:02:50 How EPAs Help Offset Depression: Serotonin Synthesis, Kynurenine, Quinolinic Acid 
01:05:25 Protocol 4: How Exercise Offsets Depression 
01:11:44 Protocol 5: Creatine Monohydrate, Forebrain Function & NMDA Receptors* 
01:20:30 Protocol 6*: Ketamine, PCP (*Prescription-Only), & NMDA-Receptor Function 
01:33:08 Protocol 7*: Psychedelics (*In Clinical Trials) for Major Depression: Psilocybin* 
01:47:00 Protocol 8: Ketogenic Diet, GABA (Gamma-Aminobutyric Acid) 
01:54:50 Summary of Protocols Covered 
02:00:10 Support & Additional Resources 
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Understanding & Conquering Depression

In this episode, I discuss neuroscience and psychology studies that address the basis of willpower and tenacity, how they differ from motivation and how we can all increase our levels of willpower and tenacity. I discuss whether willpower is a limited resource, the controversial “ego depletion” theory of willpower and the role that beliefs play in determining our tenacity and willpower. Then, I discuss the neural basis of willpower in the brain and body and how tenacity and willpower relate to sleep, stress, focus, and possibly lifespan. Then, I provide a series of science-supported tools and protocols to increase your level of tenacity and willpower.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Momentous: https://livemomentous.com/huberman
Timestamps
(00:00:00) Tenacity & Willpower
(00:01:36) Sponsors: LMNT & Waking Up
(00:03:49) Tenacity & Willpower vs. Habit Execution; Apathy, Depression & Motivation 
(00:10:40) Ego Depletion & Willpower as a Limited Resource; Controversy 
(00:19:14) Tool: Autonomic Function, Tenacity & Willpower; Sleep & Stress 
(00:28:31) Sponsor: AG1
(00:28:58) Willpower as a Limited Resource (Theory)
(00:35:36) Willpower & Glucose, Brain Energetics
(00:42:44) Beliefs about Willpower & Glucose; Multiple Challenges
(00:54:01) Willpower Brain ‘Hub’; Anorexia Nervosa, Super-Agers
(01:07:15) Anterior Midcingulate Cortex & Brain/Body Communication 
(01:14:54) Allostasis, Anterior Midcingulate Cortex Function
(01:25:19) Anterior Mid-Cingulate Cortex (aMCC), Difficult Tasks & Neuroplasticity
(01:29:30) Tool: Novel Physical Exercise & Brain; Cognitive Exercise
(01:43:43) Tool: “Micro-sucks”, Increase Tenacity/Willpower
(01:50:58) Impossible Tasks, Super-Agers & Learning, Will to Live
(01:57:23) Tool: Rewards & Improving Tenacity/Willpower
(02:01:07) Tenacity & Willpower Recap
(02:05:55) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices

How to Increase Your Willpower & Tenacity

In this episode, my guest is Dr. Kelly Starrett, DPT, a world-renowned physical therapist, best-selling author, and expert on improving movement in fitness, sports, and daily life. We discuss strategies to enhance mobility and flexibility to boost physical performance and overall health, including ways to offset aging, heal from injuries faster, and correct movement or strength imbalances. Topics include zero- and low-cost tools, such as how to warm up effectively, prepare mentally for workouts, properly use foam rollers, perform fascial release, and apply heat or cold for pain management and tissue recovery. We also cover the best flexibility protocols. Dr. Starrett explains how to optimize default postures for sitting, standing, and everyday activities. Listeners will gain practical, easy-to-implement knowledge to improve their health and physical performance.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Maui Nui Venison: https://mauinuivenison.com/huberman
Joovv: https://joovv.com/huberman
Function: https://functionhealth.com/huberman
Eight Sleep: https://eightsleep.com/huberman
LMNT: https://drinklmnt.com/huberman

Timestamps
00:00:00 Dr. Kelly Starrett
00:02:44 Sponsors: Maui Nui & Joovv
00:05:46 Movement; Tool: Daily Floor Sitting
00:12:50 Tools: Stacking Behaviors, Stretching, Floor Sitting
00:17:07 Transferring Skills; Movement-Rich Environments; Range of Motion
00:23:47 Sponsor: AG1
00:25:18 Warm-Ups & Play
00:30:51 Asymmetries & Training
00:38:27 Maximizing Gym Time; Tool: 10, 10, 10 at 10
00:42:41 Tool: Warming Up with Play; Breathwork
00:47:26 Sponsors: Function & Eight Sleep
00:50:35 Tool: Foam Rolling, Uses, Types & Technique
01:01:30 Injury vs. Incident, Pain
01:05:54 Managing Pain & Stiffness, Tool: D2R2 Method
01:11:04 Posture, Neck Work
01:19:58 Sponsor: LMNT
01:21:33 Pelvic Floor, Prostate Pain
01:28:06 Urination & Men, Pelvic Floor; Tool: Camel Pose
01:33:42 Mobilizing the Pelvic Floor, Urogenital Health
01:38:27 Abdominals, Rotational Power, Spinal Engine Work
01:43:51 Dynamic & Novel Movements; Endurance & Strength Propensities
01:50:29 Tool: Workout Intensity; Consistency & Workout Longevity
01:57:41 Hip Extension, Tools: Couch Stretch, Bosch Snatch
02:09:38 Fundamental Shapes & Training, Hip Extension, Movement Culture
02:21:06 Training for Life & Fun
02:30:20 Aging with Range of Motion & Control; Mental State & Training
02:35:38 Fascia, Myofascial Mobilization
02:41:17 Rolfing, Tool: Tissue Mobilization & Reducing Discomfort
02:45:14 Deliberate Heat & Cold, Training, Injury & Healing
02:54:35 Desire to Train, Physical Practice
02:58:54 Balanced Nutrition; Eating Behaviors & Social Media
03:10:23 Sustainable Nutrition & Training; Tool: 3 Vegetable Rule
03:14:30 Supplements
03:23:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett

In this Huberman Lab Essentials episode, I explain the important role that sleep and dreams have in learning, regulating emotions, and recovering from trauma.
I discuss how dreams during rapid eye movement (REM) sleep contribute to emotional learning and the processing of traumatic experiences. I also discuss the similarities of REM dreams to clinical treatments like ketamine and EMDR therapy. I explain how non-REM dreams function differently to support other types of learning. Additionally, I describe science-backed strategies to optimize both types of sleep for improved learning, mood and emotional regulation.
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
Joovv: https://joovv.com/huberman
Eight Sleep: https://eightsleep.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Shop: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Dreaming, Learning & Un-learning 
00:01:04 Types of Sleep
00:02:57 Slow-Wave Sleep, Motor Learning
00:06:23 Sponsor: AG1
00:07:30 REM Sleep, Paralysis, Unlearning of Emotional Events
00:12:29 Lack of REM Sleep, Emotionality
00:15:02 REM Sleep, Learning & Meaning
00:18:54 Sponsor: Joovv
00:20:08 EMDR (Eye Movement Desensitization & Reprocessing) Therapy, Trauma
00:26:48 Ketamine Therapy, PCP, Trauma
00:29:52 Sponsor: Eight Sleep
00:31:23 REM Sleep as Therapy, Emotions
00:33:40 Tool: Improve Slow-Wave & REM Sleep
00:37:05 Recap & Key Takeaways
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Understand and Use Dreams to Learn and Forget

In this episode, my guest is Dr. Bernardo Huberman, Ph.D., a research physicist, expert on quantum networks, and vice president of CableLabs’ Next-Gen Systems. We discuss his journey into science, beginning in South America, how a curiosity about physics led him to the United States, and how his hunger for studying novel problems guided him into fields like physics, computer science, biology, economics, and, most recently, quantum computing. He explains relativity theory, chaos theory, fractals, and quantum internet in terms anyone can understand.

We explore how curiosity has continually guided his decisions about what to study and how to live, and how researching hard, even abstract, problems can serve as a model for staying grounded and enjoying everyday life. We also discuss meditation, spirituality, and why continually asking questions about how the world is organized can bring about an immense and lasting sense of meaning and joy.

Read the full show notes at hubermanlab.com.

Pre-order Andrew's new book, Protocols at protocolsbook.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Helix Sleep: https://helixsleep.com/huberman
BetterHelp: https://betterhelp.com/huberman
LMNT: https://drinklmnt.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Mateína: https://drinkmateina.com/huberman

Timestamps
00:00:00 Dr. Bernardo Huberman
00:02:13 Sponsors: Helix Sleep & BetterHelp
00:05:08 Early School, Science Interest, Argentina; Soccer
00:12:29 Physics, Childhood Teacher, Family
00:20:48 Music; Dictatorship; Humanistic Education
00:29:09 Sponsor: AG1
00:30:40 US Graduate School
00:39:27 Counterculture, Peer Pressure; Graduation, Job Search
00:49:19 Xerox, Personal Computers; Risk-Takers, Tachyon
00:54:49 Sponsors: LMNT & ExpressVPN
00:57:33 Relativity Theory, Quantum Mechanics
01:05:53 Chaos Theory, Fractals, Butterfly Effect
01:17:21 Scientists, Positive Contributions & Flaws
01:26:19 Sponsor: Mateína
01:27:45 Enjoyment of Life, Meditation; Goal Pursuit
01:35:44 Changing Fields, Computers
01:43:24 Mentors, Students; Restlessness, Curiosity
01:47:41 Industry, Academia, Graduate Degrees
01:54:02 Podcast, Interviewing; Mistakes, Working with Others
02:05:48 Quantum Internet, Unbreakable Code
02:09:48 Physics & Neuroscience; AI
02:15:06 Analog vs. Digital Life, Thinking about Future
02:21:38 Worry, Meditation
02:24:22 Beliefs, God; Spiritual Experiences, Randomness
02:33:53 Thinking about Past; Nostalgia
02:39:19 Politically Incorrect; Libertarians; Cryogenics; Enjoying Life
02:46:30 Joyful; Pushing to Limits; Worry & Enjoyment, Living with Elegance
02:55:57 Etiquette, Clothing
03:04:11 Retirement, Money, Travel
03:12:00 Future Plans; Joyful Life
03:13:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

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

How to Use Curiosity & Focus to Create a Joyful & Meaningful Life | Dr. Bernardo Huberman

In this Huberman Lab Essentials episode, I explain how neuroplasticity allows the brain to continue to adapt and change throughout life, particularly through focused attention and active engagement in learning.
I explain how neuroplasticity differs in children and adults, highlighting the key neurochemicals required for adult learning. I explain science-supported protocols to boost alertness and improve attention, including techniques like visual focus and goal accountability. I also discuss how sleep, along with practices such as non-sleep deep rest (NSDR) and naps, support the brain to enhance learning. 
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 at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
LMNT: https://drinklmnt.com/huberman
More Huberman Lab
Huberman Lab Premium: https://go.hubermanlab.com/premium
Huberman Lab Merch: https://go.hubermanlab.com/merch
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:03:27 Sponsor: David
00:04:43 New Neurons; Sensory Information, Brain & Customized Map
00:07:40 Recognition, Awareness of Behaviors
00:09:58 Sponsor: AG1
00:11:06 Attention & Neuroplasticity
00:15:40 Epinephrine, Acetylcholine & Nervous System Change
00:18:20 Improve Alertness, Epinephrine, Tool: Accountability 
00:20:39 Improve Attention, Acetylcholine, Nicotine
00:23:09 Sponsor: LMNT
00:24:26 Tool: Visual Focus & Mental Focus
00:29:54 Tool: Ultradian Cycles, Anchoring Attention
00:31:00 Sleep & Neuroplasticity; NSDR, Naps
00:33:34 Recap & Key Takeaways
00:36:38 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Recommendations, Sponsors
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Focus to Change Your Brain

In this episode, my guest is Dr. Laurie Santos, Ph.D., a professor of psychology and cognitive science at Yale University and a leading researcher on happiness and fulfillment. We discuss what truly increases happiness, examining factors such as money, social comparison, free time, alone time versus time spent with others, pets, and the surprising positive impact of negative visualizations. We also explore common myths and truths about introverts and extroverts, the science of motivation, and how to adjust your hedonic set point to experience significantly more joy in daily life. Throughout the episode, Dr. Santos shares science-supported strategies for enhancing emotional well-being and cultivating a deeper sense of meaning and happiness.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
ExpressVPN: https://expressvpn.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman
David: https://davidprotein.com/huberman

Timestamps
00:00:00 Dr. Laurie Santos
00:02:52 Sponsors: Eight Sleep & ExpressVPN
00:06:00 Happiness, Emotion & Cognition; Emotional Contagion
00:11:18 Extrinsic vs. Intrinsic Rewards
00:14:43 Money, Comparison & Happiness
00:21:39 Tool: Increase Social Connection; Real-Time Communication
00:32:16 Sponsor: AG1
00:33:47 Technology, Information, Social Interaction
00:39:22 Loneliness, Youth, Technology
00:42:16 Cravings, Sustainable Actions, Dopamine
00:47:01 Social Connection & Predictions; Introverts & Extroverts
00:57:22 Sponsors: Function & LMNT
01:00:41 Social Connection & Frequency; Tools: Fun; “Presence” & Technology
01:07:53 Technology & Negative Effects; Tool: Senses & Grounding; Podcasts
01:15:11 Negativity Bias, Gratitude, Tool: “Delight” Practice & Shifting Emotions
01:25:01 Sponsor: David 
01:26:17 Importance of Negative Emotions; Judgements about Happiness
01:34:16 Happiness & Cultural Differences, Tool: Focus on Small Pleasures
01:41:00 Dogs, Monkeys & Brain, “Monkey Mind”
01:47:40 Monkeys, Perspective, Planning
01:53:58 Dogs, Cats, Dingos; Pets & Happiness
02:00:49 Time Famish; Tools: Time Affluence Breaks; Time Confetti & Free Time 
02:07:46 Hedonic Adaptation; Tool: Spacing Happy Experiences
02:15:27 Contrast, Comparison & Happiness; Tool: Bronze Lining, Negative Visualization
02:24:08 Visualization, Bannister Effect; Tool: Imagine Obstacles
02:29:12 Culture; Arrival Fallacy, Tool: Journey Mindset
02:37:11 Mortality, Memento Mori, Tool: Fleeting Experiences & Contrast
02:44:33 Awe 
02:48:15 Timescales; Community Engagement & Signature Strengths; Tool: Job Crafting
02:56:55 Strength Date, Leisure Time; Tool: Doing for Others, Feel Good Do Good
03:01:42 Tool: Asking for Help
03:05:32 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

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

How to Achieve True Happiness Using Science-Based Protocols | Dr. Laurie Santos

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 
I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 
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 at hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
BetterHelp: https://betterhelp.com/huberman
Timestamps
00:00:00 Huberman Lab Essentials; Learning
00:01:29 Representational Plasticity, Performance Errors
00:03:16 Neuroplasticity, Neurotransmitters
00:05:03 Sponsor: AG1
00:06:11 Visual Adaptation, Children vs. Adults
00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning
00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts
00:18:43 Sponsor: David
00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration
00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration
00:25:56 Sponsor: BetterHelp
00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm
00:30:43 Balance, Errors & Neurotransmitters
00:33:28 Tool: Enhance Neuroplasticity; Movement
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: How to Learn Faster by Using Failures, Movement & Balance

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
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AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors

Lyt når som helst, hvor som helst

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