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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

In this Huberman Lab Essentials episode, I discuss the biology of emotions and moods, focusing on how development and neurochemicals shape our feelings and relationships.

I describe how early infant bonds and puberty shape adult patterns of emotional connection. I explain that understanding emotions requires recognizing both internal states and external cues, along with strategies to enhance your emotional awareness. Additionally, I discuss the key elements of healthy emotional bonds and provide practical tools to deepen one’s understanding of emotions, leading to a richer emotional life. 

Read the full episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions

00:03:01 Sponsor: Eight Sleep

00:04:39 Emotions & Childhood Development

00:06:35 Infancy, Anxiety

00:08:04 Understanding Emotions; Tools: Mood Meter; Emotions & 3 Key Questions

00:11:45 Infancy, Interoception & Exteroception

00:12:48 Sponsor: BetterHelp

00:14:02 Strange-Situation Task & Babies, Social Bonds, Emotional Regulation

00:18:04 Tool: Exteroception vs Interoception Focus?

00:23:07 Sponsor: AG1

00:24:11 Puberty, Kisspeptin; Testing the World & Emotional Exploration

00:31:56 Sponsor: LMNT

00:33:13 Creating Healthy Emotional Bonds; Dopamine, Serotonin & Oxytocin

00:37:07 Vasopressin; Vagus Nerve & Alertness

00:41:34 Recap & Key Takeaway

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

Essentials: The Science of Emotions & Relationships

In this episode, my guest is Pavel Tsatsouline, a world-renowned strength and conditioning coach, former military special forces training instructor, author, and founder of StrongFirst—an online school focused on “low-tech, high-concept” training to build strength for men and women of all fitness levels.

We discuss the most effective and efficient ways to build strength, endurance, and flexibility. We cover bodyweight-only, free-weight, and machine-based protocols and describe training splits and lesser-known but highly effective ways to train, especially for people with limited time.

We also discuss local versus systemic nervous system and muscle recovery, how to complete training sessions with increased energy, why training to “failure” is not advised, optimal rest-between-sets protocols to improve performance, and how to vary effort levels across each week and month to ensure regular progress. This episode brings you highly practical, science-supported, and real-world-tested training methods to build strength, endurance, and flexibility from one of the world’s top experts.

Show notes: https://go.hubermanlab.com/YC80Wvt

Sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Levels: https://levels.link/huberman
LMNT: https://drinklmnt.com/huberman
Joovv: https://joovv.com/huberman
Maui Nui: https://mauinuivenison.com/huberman

Timestamps
00:00:00 Pavel Tsatsouline
00:02:29 Fitness, Strength, Model Athlete
00:07:19 Tool: Essential Training Movements
00:13:46 Sponsors: Eight Sleep & Levels
00:16:29 Dips, Pull-Ups, Farmer Carry, Tools: Kettle Bell Mile, Grip Strength & Longevity
00:29:57 Concentric vs Eccentric Only Movements, Isometric, Tool: Pause Reps
00:38:38 Sponsor: AG1
00:39:53 “Greasing the Groove”, Cramming Analogy, Strength is a Skill
00:48:27 Tool: Greasing the Groove Protocol
00:54:12 Tool: Movement & Motivation; Nervous System
01:00:00 Frequency & Recovery, Heterochronicity, Soviet vs American Training
01:10:25 Soviet vs American Strength Schools, Periodization, Recovery
01:20:00 Sponsors: LMNT & Joovv
01:22:45 Bell Squat, Non-Spine Compressing Leg Work, Tool: Zercher Squat
01:27:15 Machines, Beginners vs Advanced?
01:28:41 Shorter Cycles? Linear & Wave Progression, Step Loading, Variable Overload
01:32:04 Strength & Endurance, Bodybuilding, “Bro Split”
01:40:28 Endurance, Cost of Adaptation, Heart Adaptations
01:46:38 Rest Periods, Interval Training, Tool: German Interval Training 
01:51:34 Tool: Cardiovascular Training, Glycolytic Power Repeats; Muscle Growth
01:57:31 Sponsor: Maui Nui
01:59:00 Rest Period Activities, Tool: Protecting Back
02:04:33 Endurance Training, Anti-Glycolytic Revolution, Specialized vs Variety 
02:11:30 Not Seeking the “Pump”, Repeated Sprint Ability, Tool: Anti-Glycolytic Endurance Training
02:19:06 Seek Soreness or Pump?, Hypertrophy
02:23:05 Tool: Planning Strength & Endurance Training, Individualization
02:32:27 Training Quality, Practiced Skill
02:35:39 Non-Athletes, Strength & Endurance, Training Duration
02:40:20 Post-Exercise Fatigue, Tools: Fragmentation, Feedback, Volume
02:48:01 Pre-Workout Stimulants
02:53:51 Performance & Arousal, Breathing, Disinhibition, Emotion
03:03:42 Train to Failure?, Recovery
03:08:40 Flexibility, Range of Motion Training, Kettle Bell, Tool: Wall Squat
03:14:57 Training for Flexibility; Training as a Practice
03:17:46 Older Adults & Strength Training, Consistency Over Intensity
03:25:08 Body-Weight vs Barbell vs Kettlebell Training
03:34:06 Kettlebell Training, Swings, Power & Endurance
03:41:55 Training Choices, Tool: Simple, Consistent Program
03:47:38 Kids & Training, General vs Specialization?
03:51:21 Core Work, Abdominals, Tools: Tension & Attention; ‘Pressurize’ Abs
04:03:34 Breathing, Force, Strength
04:05:02 Directing Gaze While Weightlifting
04:12:37 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices

The Correct Way to Build Strength, Endurance & Flexibility at Any Age | Pavel Tsatsouline

My guest is Dr. Melissa Ilardo, Ph.D., professor of biomedical informatics at the University of Utah. We discuss the interplay between genes and behaviors, including how certain behaviors can improve resilience by changing gene and organ function, as well as natural selection events happening in humans today.

We also discuss the immune system–related reasons people find the smells of potential mates attractive—or not.

We explore how physical and psychological traits are passed from one generation to the next, and the specific behaviors that can influence gene expression to improve health and performance.

Melissa explains her lab’s pioneering research on breath-hold training and how activation of the dive reflex through breath holding can significantly improve oxygen availability by changing spleen size and function.

We also delve into the medical uses and ethics of gene editing to cure disease in both babies and adults.

For those interested in genes and inheritance, human performance, immune system function, and natural selection, this episode illustrates the remarkable interplay between human nature and nurture.

Read the episode show notes at hubermanlab.com. 

Thank you to our 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

Timestamps

00:00:00 Melissa Ilardo

00:02:35 Nature vs Nurture, Gene Expression, Eye Color

00:07:06 Sponsors: Joovv & Eight Sleep

00:10:24 Epigenetics, Trauma, Mutations; Hybrid Vigor, Mate Attraction

00:15:47 Globalization; Homo Sapiens, Mating & Evolution; Mutations

00:25:28 Sea Nomads, Bajau & Moken Groups; Free Diving, Dangers & Gasp Reflex

00:32:52 Cultural Traditions, Free Diving & Families; Fishing

00:35:36 Mammalian Dive Reflex, Oxygen, Spleen, Cold Water & Face; Exercise

00:42:43 Sponsors: AG1 & LMNT

00:46:00 Free Diving, Spleen, Thyroid Hormone, Performance Enhancement

00:52:00 Dive Reflex, Immune System; Swimming & Health; Coastal Regions & Genetics

00:55:17 Female Free Divers, Haenyeo, Cold Water, Age, Protein

01:03:20 Human Evolution & Diet, Lactase, Fat

01:05:07 Korean Female Free Divers & Adaptations, Cardiovascular, Pregnancy

01:10:13 Miscarriages & Genetic Selection; Bajau, External Appearance, Mate Selection

01:17:15 Sponsor: Function

01:19:03 Free Diving, Underwater Vision; Super-Performers & Genetics

01:25:01 Cognitive Performance, Autism, Creativity; Genetic Determinism & Mindset

01:36:30 Genetics & Ethics, CRISPR, Embryo Genetic Screening

01:44:36 Admixture, Genetics; Are Humans a Single Species?

01:49:39 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

Behaviors That Alter Your Genes to Improve Your Health & Performance | Dr. Melissa Ilardo

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and endurance training) and sex or observing sex impact these hormones and their levels. I ask: "what specifically is it about such activities that impact testosterone and estrogen?"; the resounding theme is that when our nervous system is activated in particular ways, it drives our endocrine system and vascular system to activate or repress certain hormone networks in predictable ways. I also discuss peer-reviewed studies and protocols addressing (at a mechanistic level) how light, cold and heat, and respiration (breathing) can positively or negatively impact testosterone and estrogen. We discuss specific supplements and compounds that peer-reviewed studies illustrate can adjust testosterone and estrogen levels by changing their binding to other proteins, raising them directly, or changing other hormones released from the brain and pituitary. I discuss optimization in the normal reference ranges for these hormones, and I discuss pheromones, apnea, menstrual cycles, menopause and andropause.
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://www.wakingup.com/huberman
Timestamps
00:00:00 Introduction 
00:00:26 Sponsors: AG1, LMNT & Waking Up 
00:05:50 Hormone Optimization 
00:07:00 Salutogenesis: A Powerful Way to Conceptualize Health 
00:10:03 Estrogen and Testosterone: Sources, Levels and Ratios 
00:15:46 The Power of Competition, Plus: Anxiety, Persistence and Dopamine 
00:20:58 Testosterone and Libido Pre-Ovulation 
00:21:48 Estrogen and Sexual Receptivity; Libido In Males 
00:23:10 How Sex Behavior Impacts Testosterone: Observing vs. Actual vs. Abstinence 
00:26:46 Testosterone and Prolactin: Sex Seeking vs. Pair Bonding 
00:27:30 DHEA (dehydroepiandrosterone): Effects on Levels/Ratios 
00:28:45 Behaviors That Decrease Testosterone (and Cortisol): Parenting and Prolactin 
00:31:24 How Illness Impacts Testosterone and Estrogen: Cytokines, e.g., IL-6 
00:33:20 How Exactly Do Behaviors Change Hormones? 
00:34:18 Pheromones: Miscarriage, Menstrual Cycles, Puberty Onset, and Mate Recognition 
00:43:33 Apnea: A Powerful Bi-Directional Influence On Estrogen and Testosterone 
00:47:44 Mouth vs. Nose Breathing and Hormone Levels: Effects Via Sleep and Direct Effects 
00:51:11 How Sleep Adjusts Cortisol/Testosterone and Cortisol/Estrogen Ratios 
00:53:49 O2:CO2 Ratios, Nasal Breathing During Exercise 
00:56:30 Light Viewing Patterns and Hormones: Dopamine, GnRH 
00:57:44 Spring Fever: Tyrosinase, Hair Color, Mating Frequency 
01:04:39 Specificity of Hormone Effects 
01:06:03 Temperature: Cold and Hot Gonads 
01:14:10 How To Exercise: Types, Effort Level, Sequencing 
01:21:42 Cardio/Endurance vs. Resistance Training (First or Last?) Yes, It Matters 
01:24:41 Estrogen and Menopause: Compounds That May Ameliorate/Reverse Symptoms 
01:33:18 Nutrients That Optimize The Foundation For Hormones 
01:36:00 Opioids as Severe Hormone Disruptors 
01:37:23 Testes, Antlers and Ovaries 
01:38:50 Creatine and Increasing DHT (Dihydrotestosterone) 
01:40:14 Free and Bound Testosterone: SHBG (Sex Hormone Binding Globulin), Tongat Ali 
01:43:23 Nettles, Prostate, Boron, and Blood Brain Barrier 
01:45:27 Hormone Related Cancers: Sometimes Reducing Estrogen and Testosterone Is Optimal 
01:47:43 Ecdysteroids: Mimic Mammalian Hormones 
01:51:50 Optimizing Brain Hormones: Chorionic Gonadotropin, Fadogia Agrestis 
01:57:18 Additional Compounds, Liver Toxicity, Overall Milieu 
01:59:17 Summary: And Note About Additional Related Topic Coverage Coming 
Disclaimer & Disclosures
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How to Optimize Testosterone & Estrogen

In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.
We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman 
AeroPress: https://aeropress.com/huberman 
Eight Sleep: https://eightsleep.com/huberman 
BetterHelp: https://betterhelp.com/huberman 
InsideTracker: https://insidetracker.com/huberman 
Timestamps
00:00:00 Dr. Mary Claire Haver
00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp
00:06:26 Menopause, Age of Onset
00:09:50 Perimenopause, Hormones & “Zone of Chaos”
00:14:42 Perimenopause, Estrogen & Mental Health
00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health
00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy
00:29:42 Sponsor: AG1
00:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs
00:38:18 Women’s Health: Misconceptions & Research
00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat
00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake
00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome
00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle
01:05:18 Sponsor: InsideTracker
01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition
01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”
01:24:00 Estrogen & Testosterone: Starting HRT & Ranges
01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms
01:37:57 OB/GYN Medical Education & Menopause
01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”
01:46:53 Collagen, Cellulite, Bone Density
01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 
01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors
02:01:55 Post-menopause & HRT, Sustained HRT Usage
02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol
02:09:09 Male Support; Rekindle Libido
02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat
02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter
Disclaimer
Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Mary Claire Haver: How to Navigate Menopause & Perimenopause for Maximum Health & Vitality

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.

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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

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

Welcome to a preview of the fourth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.
The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — 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.
Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium
Timestamps
(00:00:00) Introduction
(00:01:27) How to achieve consistent state of motivation? [Martin Zokov]
In the full AMA episode, we discuss:

Are there neurological benefits from different types of body work?

Are goals necessary for the growth mindset and how to set the best short and long-term goals for creativity?

Is anxiety useful? Can it be controlled?

Title Card Photo Credit: Mike Blabac
Disclaimer
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AMA #4: Maintain Motivation, Improve REM Sleep, Set Goals, Manage Anxiety & More

Lyt når som helst, hvor som helst

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