The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
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Morgan Housel: Understand & Apply the Psychology of Money to Gain Greater Happiness
In 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
Essentials: Using Science to Optimize Sleep, Learning & Metabolism
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
Dr. Ethan Kross: How to Control Your Inner Voice & Increase Your Resilience
In this episode, my guest is Dr. Ethan Kross, Ph.D., professor of psychology at the University of Michigan, director of the Emotion & Self-Control Laboratory, and author of the bestselling book Chatter. We discuss the purpose of the inner voice in your head and its impact on emotional well-being and motivation. We also explore practical tools to manage negative internal chatter and eliminate intrusive thoughts. Topics include how music, exercise, mental distancing techniques, and expressive writing can help rescript your inner dialogue to be self-encouraging and effective in creating outward behavioral changes. Dr. Kross explains why venting to others is self-defeating and offers better alternatives. Throughout the episode, he provides research-supported, actionable protocols to help you shift your internal dialogue and accompanying emotional state, fostering greater happiness and resilience. 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 ExpressVPN: https://expressvpn.com/huberman Eight Sleep: https://eightsleep.com/huberman Joovv: https://joovv.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Ethan Kross 00:02:45 Sponsors: ExpressVPN & Eight Sleep 00:05:38 Inner Voice & Benefits 00:10:33 Music & Emotions 00:15:09 Shifting Emotions, Emotional Congruency, Facial Expressions 00:20:25 Resistance to Shifting Emotion; Tool: Invisible Support, Affectionate Touch 00:27:16 Tool: Expressive Writing; Sensory Shifters 00:30:41 Sponsors: AG1 & Joovv 00:33:27 Inner Voice Benefits, Thinking vs. Writing, Tool: Journaling 00:44:01 Decision Making, Individualization; Tool: Exercise 00:50:24 “Chatter,” Trauma, Depression, Anxiety 00:54:37 Sponsor: Function 00:56:25 Tool: Combating Chatter, Mental Distancing; Distraction & Social Media 01:04:30 Tools: 2 AM Chatter Strategy, Mental Time Travel; Venting 01:13:41 Time, Chatter & Flow 01:18:01 Focusing on Present, Mental Time Travel 01:22:49 Texting, Social Media, Sharing Emotions 01:28:31 AI & Individualized Tools for Emotional Regulation 01:33:07 Imaginary Friend, Developing Inner Voice; Negative Emotions 01:40:20 Tool: Nature & Cognitive Restoration; Awe; Screens, Modifying Spaces 01:49:34 Cities vs. Nature, Organizing Space & Compensatory Control 01:56:00 Emotional Regulation & Shifters, Screens 02:01:19 Historical Approaches to Manage Emotions; Motivation & Mental Tools 02:10:12 Mechanical & Behavioral Interventions, Emotional Regulation 02:15:52 Tool: Stop Intrusive Voices; Anxiety 02:21:55 Assessing Risk & Consequence; Flow & Cognitive Engagement 02:31:02 “Cognitive Velocity”; Resetting 02:36:43 Transition States, Tool: Goal Pursuit & WOOP 02:43:59 Attention, Emotional Flexibility; Avoidance 02:54:15 Emotional Contagion 03:00:22 Validating Emotions, Wisdom; Shift Book 03:06:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Essentials: Master Your Sleep & Be More Alert When Awake
This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access 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 ROKA: https://roka.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials 00:00:18 Understanding Sleep & Wakefulness 00:01:11 The Role of Adenosine & Caffeine 00:03:45 Circadian Rhythms & the Importance of Light 00:04:54 Morning Light Exposure & Cortisol 00:06:27 Sponsor: AG1 00:16:14 Evening Light Exposure & Melatonin 00:18:08: Sponsor: Eight Sleep 00:19:47 Managing Light Exposure for Better Sleep 00:28:03 The Benefits of Naps & Yoga Nidra 00:29:06 Sponsor: ROKA 00:34:38 Supplements for Sleep & Wakefulness 00:38:42 Conclusion & Final Thoughts Disclaimer & Disclosures
Dr. Terry Sejnowski: How to Improve at Learning Using Neuroscience & AI
In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills. We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions. We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s. 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 BetterHelp: https://betterhelp.com/huberman Helix Sleep: https://helixsleep.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Joovv: https://joovv.com/huberman Timestamps 00:00:00 Dr. Terry Sejnowski 00:02:32 Sponsors: BetterHelp & Helix Sleep 00:05:19 Brain Structure & Function, Algorithmic Level 00:11:49 Basal Ganglia; Learning & Value Function 00:15:23 Value Function, Reward & Punishment 00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI 00:25:56 Learning & Brain Storage 00:30:08 Traveling Waves, Sleep Spindles, Memory 00:32:08 Sponsors: AG1 & David 00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs 00:42:02 Psilocybin, Brain Connectivity 00:45:58 Tool: ‘Learning How to Learn’ Course 00:49:36 Learning, Generational Differences, Technology, Social Media 00:58:37 Sponsors: LMNT & Joovv 01:01:06 Draining Experiences, AI & Social Media 01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function 01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria 01:16:58 AI, Imagined Futures, Possibilities 01:27:14 AI & Mapping Potential Options, Schizophrenia 01:30:56 Schizophrenia, Ketamine, Depression 01:36:15 AI, “Idea Pump,” Analyzing Research 01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes 01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines 01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning 02:12:40 Tool: Idea Generation, Mind Wandering, Learning 02:18:18 Dreams, Unconscious, Types of Dreams 02:22:56 Future Projects, Brain & Self-Attention 02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Essentials: How Your Nervous System Works & Changes
This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday. Access the show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Timestamps 00:00:00 Introduction to Huberman Lab Essentials & the Nervous System 00:02:23 Understanding Sensation & Perception 00:04:56 Emotions & Neuromodulators 00:07:42 Thoughts & Deliberate Actions 00:08:22 Sponsor: AG1 00:09:54 Deliberate Processing & Neuroplasticity 00:15:59 The Mechanisms of Neuroplasticity 00:20:56 Sponsor: David 00:22:13 The Importance of Sleep & Rest 00:27:12 Understanding the Autonomic Nervous System 00:36:49 Leveraging Ultradian Rhythms Disclaimer & Disclosures
Dr. Allan Schore: How Relationships Shape Your Brain
In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry. Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond. Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Allan Schore 00:02:37 Sponsors: David & Eight Sleep 00:05:49 Thoughts & Unconscious Mind 00.07:36 Right vs Left Brain, Child Development, Attachment 00:13:19 Attachment Styles & Development, Emotions & Physiology 00:18:12 Intuition, Arousal, Emotional Regulation & Attachment 00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment 00:28:33 Attachment Styles, Regulation Theory; Therapy 00:34:20 Sponsor: AG1 00:35:51 “Surrender,” Therapy, Patient Synchronization 00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation 00:45:07 Mother vs Father, Child Development; Single Caretakers 00:50:51 MDMA, Right Brain; Fetal Development 00:55:58 Sponsor: Function 00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love 01:03:33 Splitting, Boarderline; Therapy & Emotions 01:09:24 Tool: Right Brain, Vulnerability & Repair 01:15:32 Right vs. Left Brain, Attention 01:19:26 Right Brain Synchronization, Eye Connection, Empathy 01:25:39 Music & Dogs, Resonance 01:30:58 Right Brain & Body; Empathic Connection, Body Language 01:36:47 Tool: Text Message, Communication, Relationships 01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain 01:50:10 Defenses, Blind Spots 01:53:14 Creativity, Accessing the Right Brain, Insight 01:59:31 Paternal Leave, Parent-Child Relationships, Attachment 02:05:16 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Dr. Shanna Swan: How to Safeguard Your Hormone Health & Fertility
In this episode, my guest is Dr. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume. We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility. Access 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 ROKA: https://roka.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Shanna Swan 00:02:58 Sponsors: LMNT, ROKA & BetterHelp 00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates 00:13:30 Phthalate Syndrome, Animal Data, Male Offspring 00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies 00:27:30 Hyenas; Phthalate Syndrome in Males 00:32:49 Sponsor: AG1 00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring 00:39:03 Anogenital Distance & Sperm Count 00:45:03 Sperm Count & Fertility 00:49:24 Sponsor: Function 00:51:11 Sperm Count Decline 00:58:19 Sperm Quality & Pesticides 01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior 01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors 01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility 01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave 01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides 01:32:58 Funding 01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials 01:40:12 Europe vs. US Chemical Safety, REACH Program 01:46:20 Tool: Pregnancy & Fetal Health 01:49:23 Plastics & Environmental Concern; Fertility 01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature 01:58:04 Other Animals & Fertility Decline, Ecosystems 02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects 02:06:02 Tool: Consumer Guides, Personal & Household Products 02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans 02:15:18 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Bill Eddy: How to Deal With High Conflict People
In this episode, my guest is Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships. We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive. Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Maui Nui Venison: https://mauinuivenison.com/huberman ExpressVPN: https://expressvpn.com/huberman Function: https://functionhealth.com/huberman David Protein: https://davidprotein.com/huberman Timestamps 00:00:00 Bill Eddy 00:02:58 Sponsors: Maui Nui & ExpressVPN 00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns 00:10:48 Personality Disorders, Prevalence & Overlap 00:18:28 High-Conflict Personality vs. Personality Disorders, Blame 00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment 00:30:53 Sponsor: AG1 00:32:05 Relationship Stability, Tool: Vetting Potential Partners 00:38:54 Heightened Emotions, Negative Advocates, Divorce 00:47:50 Brain, Plasticity & Fear; Bullies, Polarization 00:54:51 Sponsors: Function & David 00:58:00 Emotions, Media, Politics 01:04:57 Tool: WEB Method, Identify High-Conflict Individuals 01:12:20 Body Cues, Identify High-Conflict Individuals 01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior 01:23:12 High Conflict Personalities & Occupations 01:28:18 Big Personalities: Evidence vs Assumptions 01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit 01:45:41 Exiting a High Conflict Relationship & Timing 01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering” 01:52:32 High Conflict Divorce, Small Families & Parental Estrangement 01:57:01 Tool: Managing Emotions & Relationships, EAR Statements 01:59:52 Large Families & Conflict Resolution 02:04:11 Bullies & Online Social Groups 02:09:18 Personality Disorders, Causes, Culture 02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution 02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing 02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC 02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
The Effects of Microplastics on Your Health & How to Reduce Them
In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics. By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body. Access the full show notes for this episide at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman LMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Microplastics 00:02:46 Sponsors: LMNT & BetterHelp 00:05:40 Microplastics & Nanoplastics; Ingestion 00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA 00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles 00:26:57 Tool: Sea Salt 00:29:10 Sponsor: AG1 00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates 00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids 00:37:34 Measurement Tools & Advancements 00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS) 00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health 00:52:17 Sponsors: Function & Eight Sleep 00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion 01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane 01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer 01:15:05 Tool: Sweating & Toxin Removal 01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry 01:25:11 Tools: Microwave Popcorn, Toothpastes 01:27:47 Developing Brain & Microplastics, ADHD, Autism 01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure 01:34:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Ari Wallach: Create Your Ideal Future Using Science-Based Protocols
In this episode, my guest is Ari Wallach, adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species. We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet. Access the full show notes for this episide at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Helix Sleep: https://helixsleep.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps 00:00:00 Ari Wallach 00:01:58 Sponsors: David, Helix Sleep & ROKA 00:06:13 Mental Time Travel; Technology & Present 00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today 00:22:00 Tool: Empathy for Others 00:26:09 Empathy for Future Generations, Emotion & Logic 00:31:48 Tool: Emotion to Guide Action 00:36:50 Sponsor: AG1 00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations 00:43:52 Egoic Legacy, Modeling Behavior 00:51:13 Social Media, Time Capsule, Storytelling 01:00:06 Sponsor: LMNT 01:01:18 Short-Term Thinking; Life Purpose, Science & Religion 01:09:23 Longpath, Telos, Time Perception 01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks 01:23:02 Tool: Visualizing Future You 01:30:17 Death, Western Society 01:36:20 Tool: Writing Letter to Future Self 01:41:01 Society, Future Harmony 01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia” 01:58:48 Tool: Behavior & Modeling for the Future 02:08:11 Tool: “Why Tuesdays?”, Examining Self 02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Dr. Craig Koniver: Peptide & Hormone Therapies for Health, Performance & Longevity
In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance. We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins. Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance. Access 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 BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps 00:00:00 Dr. Craig Koniver 00:04:52 Sponsors: Joovv & BetterHelp 00:07:40 What is a Peptide? 00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health 00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation 00:18:43 BPC-157, Inflammation 00:23:27 BPC-157, Injection & Oral Forms; Injury Repair 00:28:43 Sourcing, Anabolic Steroids, Testosterone 00:34:48 Black & Gray Market, Compounding Pharmacies, Purity 00:38:20 Sponsor: AG1 00:39:51 Partnering with a Physician, LPS 00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses 00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone 00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides 00:58:45 Sponsor: Function & Eight Sleep 01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health 01:05:16 Prescriptions, Physicians & Trust 01:14:09 Agency in Your Health 01:17:13 MK-677, Appetite 01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing 01:21:10 Methylated B Vitamins, Homocysteine 01:24:47 Peptides for Sleep, Pinealon, Epitalon 01:31:03 Glycine, Liver Detoxification; Dosage 01:37:19 GLP-1, Compounding Pharmacies 01:39:03 Stem Cell Therapy, PRP 01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health 01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses 01:50:20 Covid, NAD Infusion, NMN & NR Supplements 01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR 02:07:53 PT-141, Vyleesi, Libido; Nausea 02:10:57 FDA Approval & Removal, Pharmaceutical Companies 02:20:17 Positivity, Mindset & Health 02:26:23 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Dr. Charan Ranganath: How to Improve Memory & Focus Using Science Protocols
In this episode, my guest is Dr. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity. We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences. This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman Levels: https://levels.link/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Charan Ranganath 00:02:06 Sponsors: David, Levels & Waking Up 00:06:48 Memory: Past, Present & Future; Sleep 00:13:23 Self, Memory & Age, Neuroplasticity 00:18:50 Tool: Curiosity & Dopamine 00:26:55 Dopamine, Forward Movement 00:33:09 Sponsor: AG1 00:34:22 Dopamine, Learning; Curiosity & Appraisal 00:40:31 Memory, Hippocampus 00:43:34 Prefrontal Cortex & Memory, Aging 00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination 00:58:53 Sponsor: Function 01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline 01:09:39 Exercise, Brain Function; ADHD 01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD 01:23:31 Forgetting, Intention vs. Attention 01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness 01:36:36 Tool: Pictures, Memories, Intention 01:45:46 Deep Focus, Dopamine 01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s 01:59:51 Déjà Vu 02:09:00 Serotonin, Reframing Memories, Trauma 02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy 02:27:53 Rumination, Trauma, Nostalgia, Narrative 02:30:30 Music, Pavlov’s Dogz Band 02:36:27 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Dr. Victor Carrión: How to Heal From Post-Traumatic Stress Disorder (PTSD)
In this episode, my guest is Dr. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults. We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa. Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep. The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it. Access 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 BetterHelp: https://betterhelp.com/huberman Waking Up: https://wakingup.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Dr. Victor Carrión 00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up 00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance 00:11:41 Stressors, Perseverate; Children & PTSD 00:16:13 Transgenerational Trauma 00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol 00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms 00:31:48 Sponsor: AG1 00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD) 00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions 00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep 00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy 01:02:37 Sponsor: Function 01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox 01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative 01:18:11 Custom Toolbox Development; Energy 01:26:32 Tool: 4-Corner Square Response, Understanding Cues 01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners 01:38:47 Social Media, Boundaries 01:46:07 School, Yoga & Mindfulness Curriculum 01:55:31 Implementing School Mindfulness Programs, Sleep 02:00:52 Barriers to School Programs 02:06:08 Redefining Success, Identity 02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response 02:21:42 Listening to Kids & Adults 02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures
Esther Perel: How to Find, Build & Maintain Healthy Romantic Relationships
In this episode, my guest is Esther Perel, a world-renowned psychotherapist, relationship expert, and bestselling author. She explains healthy romantic relationship dynamics and how to achieve them. The answer includes curiosity not just about the other person but, more importantly, about who we can evolve into through healthy relating. Esther explains the fundamental differences and challenges in relationships formed at different stages of life. We also discuss relationship conflict and how to give and receive a true apology. Additionally, we discuss fidelity, breaches of trust, reviving relationships, and tools for understanding your needs regarding love and desire in a relationship. The episode will help listeners understand the key elements to find, build, and revive deeply satisfying romantic relationships. Access the full show notes for this episode at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David Protein: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Helix Sleep: https://helixsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps 00:00:00 Esther Perel 00:02:03 Sponsors: David Protein, LMNT & Helix Sleep 00:06:33 Romantic Relationships, Change & Self 00:11:18 Cornerstone vs. Capstone Relationships, Age Differences 00:16:53 Young vs. Older Couples, Dynamic Relationships 00:20:13 Identity & Relationship Evolution 00:26:00 Curiosity, Reactivity 00:30:29 Sponsor: AG1 00:31:59 Polarization, Conflict; Coherence & Narratives 00:38:21 Apologies, Forgiveness, Shame, Self-Esteem 00:45:00 Relationship Conflict 00:53:48 Sponsor: Function 00:55:35 Verb States of Conflict; Emotion, Narratives vs. Reality 01:00:10 Time Domains & Hurt; Caretaker & Romantic Relationships 01:08:03 Couples Therapy; Language & Naming 01:20:15 Desire in Relationships 01:26:20 Tool: Love & Desire 01:31:28 Infidelity, “Aliveness” 01:35:17 Intimacy, Abandonment, Self-Preservation 01:41:26 Erotic Blueprints, Emotional Needs 01:49:42 Tool: Repair Work, Relationship Revival; Sincere Apologies 01:59:30 Tool: Relationship Readiness 02:03:33 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures