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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 explore the biology and psychology of attention-deficit/hyperactivity disorder (ADHD), and discuss both prescription and non-prescription treatment options. 

I discuss the neural circuits involved in attention and concentration, emphasizing dopamine's role in regulating and coordinating focus. I explain how common prescription stimulants like Ritalin, Adderall, and Modafinil act on the brain to treat ADHD, and discuss non-drug approaches, including supplements and behavioral training to support focus. The episode offers tools and insights beneficial not only for those with ADHD but for anyone seeking to improve attention and focus.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Timestamps

00:00:00 Attention-Deficit/Hyperactivity Disorder (ADHD)

00:01:10 ADHD Challenges, Attention, Impulsivity, Hyperfocus, Time Perception, Working Memory

00:05:22 Sponsor: Eight Sleep

00:07:03 Dopamine & Focus; Default Mode Network & Task Network

00:11:57 ADHD & Low-Dopamine Hypothesis, Stimulants, Sugar

00:16:15 ADHD Prescriptions, Ritalin, Adderall, Stimulants

00:18:05 Sponsor: Joovv

00:19:18 Children, Learning to Focus & ADHD Prescriptions

00:22:26 Attentional Blinks, Tool: Improve Focus, Open-Monitoring, Panoramic Vision

00:26:28 Blinking, Dopamine & Time Perception, Tool: Visual Focus Training

00:30:39 Sponsor: AG1

00:32:16 Ritalin, Adderall, Modafinil, Side Effects, Tapering

00:34:05 Omega-3 Fatty Acids, EPA, DHA & Attention Effects; Phosphatidylserine

00:36:01 Modafinil, Armodafinil

00:36:51 Acetylcholine, Alpha-GPC

00:38:55 L-Tyrosine, Dopamine, Preexisting Conditions & Caution

00:39:51 Smartphones & Focus, Tool: Limiting Smartphone Use

00:41:56 Recap & Key Takeaways

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

Essentials: ADHD & How Anyone Can Improve Their Focus

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

In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.
We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.

Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.
Read the full show notes at hubermanlab.com.

Thank you to our sponsors
AG1: https://drinkag1.com/huberman
David: https://davidprotein.com/huberman
Levels: https://levels.link/huberman
ROKA: https://roka.com/huberman
Function: https://functionhealth.com/huberman
LMNT: https://drinklmnt.com/huberman

Timestamps
00:00:00 Dr. Jordan Peterson
00:02:32 Sponsors: David & Levels
00:05:19 Brain, Impulses, Integration, Personalities
00:14:08 Personalities, Motivation
00:18:18 Context & Children; Religion, Motivation & Personality
00:24:08 Hypothalamus, Context, Maturation
00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization
00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction
00:41:05 Sponsors: AG1 & ROKA
00:43:58 Belief in God, Addiction
00:50:34 Pornography, Dopamine, Processed Foods
00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality
01:04:44 Power, Target, Sin
01:06:46 Sponsor: Function
01:08:33 Abraham; Call to Adventure, Success, Respect, Community
01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation
01:26:52 Dopamine & Target, Sin; Frontal Eye Fields
01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears
01:40:36 Sponsor: LMNT
01:41:51 Ultimate vs. Local Victory, Pearl of Great Price
01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals
01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise
02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room
02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth
02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast
02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order
02:35:06 Order vs. Chaos; Public Shootings, Narcissism
02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment
02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine
02:54:26 Prayer, Aim, Revelation; Thought
03:00:34 Religion, Common Themes
03:10:55 Psychoanalytical Traditions; Play
03:19:23 Play; Humor, Discourse, Alternative Media
03:27:18 Democrats, Republicans; Fear & Growth
03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture
03:48:30 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 Best Guide Your Life Decisions & Path | Dr. Jordan Peterson

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.
I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.
Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to 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
Timestamps
00:00:00 Huberman Lab Essentials; Neuroplasticity
00:01:50 Types of Neuroplasticity 
00:03:46 Autonomic Arousal, Sleep
00:05:06 Sponsor: AG1
00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration
00:09:39 Alertness, Morning & Work Bout
00:10:05 Dopamine & Learning; Tool: Music & Alertness
00:14:24 Sponsor: David
00:15:40 Tool: Exercise Early; Morning Work
00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)
00:19:21 Creativity: Exploring vs. Implementation
00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work
00:23:50 Sponsor: LMNT
00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates
00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR
00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts
00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning 
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices

Essentials: Optimize Your Learning & Creativity With Science-Based Tools

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.

The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

Find show notes with articles, resources and more at hubermanlab.com.

Pre-order Andrew's upcoming book, Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Maui Nui: https://mauinui.com/huberman

Timestamps

00:00:00 Exercise, Brain Health & Performance; Protocols Book

00:04:03 Sponsors: BetterHelp & Helix Sleep

00:06:55 Brain Health, Cardiovascular & Resistance Training

00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

00:18:20 Learning & Arousal

00:23:18 Sponsors: AG1 & David

00:26:01 Exercise & Acute Learning

00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

00:53:58 Sponsor: Function

00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

01:19:54 Sponsor: Maui Nui

01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

01:25:30 Injury & Exercise, Illness

01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

01:47:39 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

How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance

In this episode, I discuss placebo and belief and mindset effects — all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals. 
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
Thank you to our sponsors
AG1: https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/hubermanlab
Waking Up: https://wakingup.com/huberman
Timestamps
(00:00:00) Placebo Effects
(00:02:40) Sponsors: Eight Sleep, AeroPress & Levels
(00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex
(00:14:03) Dopamine, Placebo & Parkinson’s Disease; Placebo Controls
(00:21:36) Hormone Release & Placebo Effect, Paired Associations
(00:28:52) Conditioning Effect & Insulin; Pavlovian Response
(00:32:50) Sponsor: AG1
(00:34:17) Context & Expectations; Placebo Effect & Brain
(00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits
(00:44:54) Asthma, Specificity & Placebo Effects
(00:48:01) Sponsor: InsideTracker
(00:49:03) Nicotine & Dose-Dependent Placebo Effects
(00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset
(01:01:02) Exercise & Belief Effects
(01:04:08) Placebo Effect, Brain & Stress Response
(01:11:18) Individual Variation, Genetics & Placebo Effect
(01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network Newsletter
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How Placebo Effects Work to Change Our Biology & Psychology

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