Player FM - Internet Radio Done Right
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Το περιεχόμενο παρέχεται από το Scicomm Media. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Scicomm Media ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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Huberman Lab
Σήμανση όλων ότι έχουν ή δεν έχουν αναπαραχθεί ...
Manage series 3308259
Το περιεχόμενο παρέχεται από το Scicomm Media. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Scicomm Media ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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.
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267 επεισόδια
Σήμανση όλων ότι έχουν ή δεν έχουν αναπαραχθεί ...
Manage series 3308259
Το περιεχόμενο παρέχεται από το Scicomm Media. Όλο το περιεχόμενο podcast, συμπεριλαμβανομένων των επεισοδίων, των γραφικών και των περιγραφών podcast, μεταφορτώνεται και παρέχεται απευθείας από τον Scicomm Media ή τον συνεργάτη της πλατφόρμας podcast. Εάν πιστεύετε ότι κάποιος χρησιμοποιεί το έργο σας που προστατεύεται από πνευματικά δικαιώματα χωρίς την άδειά σας, μπορείτε να ακολουθήσετε τη διαδικασία που περιγράφεται εδώ https://el.player.fm/legal.
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.
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267 επεισόδια
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×In this Huberman Lab Ess entials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being. I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 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 episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Emotions & Stress 00:02:37 What is Stress? 00:04:23 Short-Term Stress Response 00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh 00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction 00:13:30 Sponsor: Function 00:15:18 Short-Term Stress, Positive Benefits, Immune System 00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection 00:22:49 Sponsor: AG1 00:24:25 Raising Stress Threshold, Tool: Eye Dilation 00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight 00:32:22 Sponsor: Eight Sleep 00:33:52 Melatonin, Caution 00:35:00 L-theanine, Ashwagandha 00:36:13 Recap & Key Takeaways Disclaimer & Disclosures…
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Huberman Lab
1 Dr. Becky Kennedy: Overcoming Guilt & Building Tenacity in Kids & Adults 3:38:31
3:38:31
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3:38:31In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside , an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life. Read the episode show notes at hubermanlab.com . Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman Our Place: https://fromourplace.com/huberman Joovv: https://joovv.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27, 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Dr. Becky Kennedy; LA Fires 00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice” 00:11:24 Sponsors: Wealthfront & Our Place 00:14:25 Empathy, Kids & Parents 00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care 00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings 00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle 00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair 00:48:50 Sponsors: AG1 & Joovv 00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety 00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity 01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy 01:15:46 Sponsors: LMNT & Eight Sleep 01:18:41 Guilt, Relationships, Tool: Naming Values Directly 01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame 01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety 01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation 01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting 01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience 02:00:05 Stress & Story, Nervous; Relationships vs Efficiency 02:08:46 Technology, Relationships, Frustration Tolerance, Gratification 02:15:18 Slowing Down, Phones, Frustration, Capability 02:21:42 Immediate Gratification, Effort & Struggle, Dopamine 02:29:25 Confidence, Board Games, Parental Modeling 02:34:04 Ultra-Performers & Pressure, Emptiness 02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space 02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story 03:03:00 Tool: Using Story; Shame, Punishment 03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning 03:23:21 Miss Edson, Momentum, Tool: Small First Steps 03:30:15 Tools: Parents & Starting Point 03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures…
In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 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 Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Huberman Lab Essentials; Neuroplasticity 00:01:58 Somatosensory System, Pain 00:05:22 Pain vs Injury; Genes 00:07:38 Sponsor: Eight Sleep 00:09:09 Touch, Sensitivity, Pain, Inflammation 00:11:24 Phantom Limb Pain, Top-Down Modulation 00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio 00:20:36 Sponsor: AG1 00:21:49 Pain Interpretation, Adrenaline, Emotion & Love 00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation 00:32:15 Sponsor: David 00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain 00:34:29 Tools: Injury Management, Ice or Heat? 00:38:10 Platelet-Rich Plasma (PRP), Stem Cells 00:39:43 Recap & Key Takeaways Disclaimer & Disclosures…
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Huberman Lab
1 How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance 1:49:32
1:49:32
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1:49:32In 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…
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…
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Huberman Lab
1 Dr. Jordan Peterson: How to Best Guide Your Life Decisions & Path 3:51:10
3:51:10
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3:51:10In 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…
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…
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Huberman Lab
1 Dr. Laurie Santos: How to Achieve True Happiness Using Science-Based Protocols 3:08:05
3:08:05
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3:08:05In 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…
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…
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Huberman Lab
1 Dr. Bernardo Huberman: How to Use Curiosity & Focus to Create a Joyful & Meaningful Life 3:15:59
3:15:59
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3:15:59In 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 More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch 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…
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…
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Huberman Lab
1 Dr. Kelly Starrett: How to Improve Your Mobility, Posture & Flexibility 3:26:09
3:26:09
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3:26:09In 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 More Huberman Lab Huberman Lab Premium: https://go.hubermanlab.com/premium Huberman Lab Shop: https://go.hubermanlab.com/merch 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…
In this Huberman Lab Essentials episode, I explore science-backed protocols to combat jet lag, manage shift work, and optimize sleep across different stages of life. I discuss “temperature minimum” — a simple and reliable measurement that helps you quickly adjust to new time zones and counteract the negative effects of nocturnal shift work. I also provide actionable tools for regulating sleep and wake cycles in babies and new parents. The episode emphasizes the critical role of circadian rhythms, influenced by factors like light exposure, temperature regulation, and eating schedules. Practical tools include using light to shift your circadian clock, understanding the role of temperature in sleep, and adopting strategies to improve rest without medication. Whether you’re a shift worker, a parent of a newborn, or someone facing sleep challenges, this episode offers valuable guidance for enhancing recovery and overall well-being. 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 AeroPress: https://aeropress.com/huberman ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:45 Understanding Circadian Rhythms 00:02:32 Optimizing Light Exposure for Better Sleep 00:04:46 Tools: Combating Jet Lag 00:05:50 Sponsor: AeroPress 00:07:15 The Science of Jet Lag & Longevity 00:10:57 Temperature Minimum: Key to Circadian Adjustment 00:16:49 Sponsor: AG1 00:19:24 Melatonin: Uses & Misconceptions 00:23:23 Sponsor: ROKA 00:24:33 Shift Work: Managing Irregular Schedules 00:26:50 Sleep Strategies for Different Age Groups 00:29:15 Conclusion & Key Takeaways Disclaimer & Disclosures…
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Huberman Lab
1 Morgan Housel: Understand & Apply the Psychology of Money to Gain Greater Happiness 2:15:35
2:15:35
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2:15:35In this episode, my guest is Morgan Housel , an expert in private wealth generation and management and author of the bestselling book The Psychology of Money . We discuss how desiring, pursuing, saving, and spending money impact our psychology and perception of wealth. We explore why people tend to either overspend or oversave and examine the most common mistakes made in the pursuit of financial freedom. Additionally, we discuss how to best use money — and one’s relationship with it — as a tool to create psychological security, freedom, and a deeper sense of life purpose. We also delve into the impact of purchases, social media, and wealth signaling on our internal reward circuits, the dangers of using money as a gauge of career progress or self-worth, and the healthiest psychological stances to adopt while building wealth at any level. By the end of the episode, listeners will have gained numerous practical tools for making smarter financial decisions and should have a clearer understanding of the role money plays in their psychology, happiness, and life. Access the full show notes for this episode at hubermanlab.com . Pre-order Andrew's new book, Protocols : protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront**: https://wealthfront.com/huberman BetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman Function: https://functionhealth.com/huberman **This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member Finra/SIPC. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Timestamps 00:00:00 Morgan Housel 00:02:13 Sponsors: Wealthfront & BetterHelp 00:05:11 Spending Habits & Cynicism 00:08:44 Tool: Money & Future Regrets 00:16:07 Money Management Extremes; Credit & Hope 00:23:17 Money as a Tool, Happiness, Independence & Purpose 00:27:30 Sponsors: AG1 & ROKA 00:30:11 Unstructured Time; Independence, Identify & Money; Addiction 00:39:04 Longevity, Health & Money 00:47:42 Ambition, Social Media, Fame & Social Debt 00:53:37 Sponsor: Function 00:55:24 Resume Virtues vs. Eulogy Virtues 00:57:52 Compound Interest, Math vs. Behavior 01:01:42 Dopamine & Time, Marshmallow Test & Distraction 01:09:58 Motivation, Pleasure; Relationships 01:14:38 Freedom, Tool: Savings & Independence 01:19:06 Peak-End Rule, Autonomy & Independence; Elder vs. Elderly 01:24:07 Familial Wealth & Identity; Entrepreneurs 01:31:53 Life Purpose; Dogs; Social & Historical Comparison 01:39:58 Social Comparison & Geography, Angst 01:46:07 Carrot vs. Stick, Identity, Tool: Verb States & Energy 01:56:43 Envy & Spending Money; Wealth & Birth Rates 02:01:27 Tools: Parent Modeling; Resentment, Individual Goals 02:07:15 Purpose, Happiness & Money 02:13:05 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures…
In this Huberman Lab Essentials episode, I answer your most frequently asked questions about science-backed tools for improving alertness, enhancing learning, and achieving quality sleep. I also discuss the optimal times for exercising and eating, how to properly time light exposure, as well as methods for strategically adjusting your body temperature to influence your nervous system. 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 LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:37 Understanding Circadian Rhythms & Light 00:02:17 Impact of Red Light on Circadian Rhythms 00:03:12 Light Through Windows & Circadian Clocks 00:05:04 Seasonal Changes & Circadian Rhythms 00:07:38 Neurotransmitters & Mood Regulation 00:09:00 Sponsors: LMNT & Eight Sleep 00:11:47 Exercise & Circadian Rhythms 00:14:40 Neuroplasticity & Learning 00:20:16 Sponsor: AG1 00:21:49 Non-Sleep Deep Rest (NSDR) & Learning 00:23:43 Nootropics & Cognitive Enhancement 00:26:16 Temperature & Circadian Rhythms 00:31:25 Sponsor: David 00:32:41 Food, Neurotransmitters & Circadian Rhythms 00:35:28 Self-Experimentation & Conclusion Disclaimer & Disclosures…
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