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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Essentials: How Smells Influence Our Hormones, Health & Behavior | Dr. Noam Sobel
In this Huberman Lab Essentials episode, my guest is Dr. Noam Sobel, PhD, a Professor of Neurobiology at the Weizmann Institute of Science and an expert on the human sense of smell. We discuss how the brain processes odors and how smell shapes our lives more than we realize, influencing everything from who we become friends with to how we experience emotions, hormones and aggression. Dr. Sobel also shares his lab’s groundbreaking work on digitizing smell and future technologies that could enable noninvasive disease detection through body odors. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Noam Sobel (00:00:20) Biology of Smell (Olfaction) (00:04:32) Human Smell, Social Interaction, Handshaking (00:08:31) Sponsor: LMNT (00:10:03) Friendship, Body Odor (00:14:04) Human Chemosignals, Smell of Fear & Contagion (00:15:48) Aggression, Chemosignals, Men vs Women, Babies (00:20:38) Sponsor: AG1 (00:21:51) Tears, “Chemical Blanket”, Testosterone (00:25:37) Digitizing Smells (00:28:25) Sponsor: Eight Sleep (00:29:48) Creating Digital Odors; Future Medical Diagnostics (00:33:43) Acknowledgments Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Unlocking Persistent Motivation & Extreme Resilience | Ross Edgley
Ross Edgley is a British ultra-endurance athlete and author known for completing extraordinary athletic feats by tapping into diverse sources of motivation and resilience. We discuss the psychological and biological forces that allow people to persevere through extreme challenges. Then we cover how to dynamically update your sense of purpose, emotions, philosophy, and personal narratives to expand your ability to overcome adversity of all kinds. We also discuss the brain circuits and science of fatigue and stress adaptation. Ultimately, a new framework emerges that you can use to access persistent motivation. Read the show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman Timestamps (00:00:00) Ross Edgley (00:03:19) Childhood, Motivation Sources; Competition, Pain & Purpose (00:11:51) Anterior Midcingulate Cortex, Wheel of Motivation & Tenacity (00:16:05) Honoring Your Commitment, Ultra-Endurance Swimming, Self-Respect (00:17:46) Sponsors: David & Lingo (00:20:02) Fear of Shame, Iceland; Team Events, Injuries & Sea Swims (00:25:50) Spiritual Experiences, Loch Ness, Iceland, Mythology & Motivation (00:31:37) Dorsolateral Prefrontal Cortex, Persistence & Winning, Strategy (00:36:27) Energy Management; Leadership & Team (00:40:56) Addiction, Evaluating Challenges & Purpose, Support & Yukon (00:47:23) Fear & Animals, Great White Sharks, Bears (00:53:09) Sponsor: AG1 (00:54:22) Proving Others Wrong, Anger, Great Britain Swim (00:57:55) Anger at Self; Doing It For the Sake of Others, Son, Father (01:08:58) Next Endeavor, Money, Helping Others (01:15:29) Dark vs Light Energy, Self-Discipline; Yaminawa Tribe (01:22:51) Sponsor: LMNT (01:24:11) Challenge Stakes, Ultra-Endurance Swims; Negative Thoughts (01:33:29) Tongue; Iceland Swim, Berserker, Third-Person Perspective (01:38:28) Pain Tolerance, Stress Inoculation, Deliberate Cold Exposure (01:45:48) Strength Training (01:48:10) Sponsor: Eight Sleep (01:49:38) Process vs Outcomes, Psychological Adaptability (01:55:07) Cyclops & Tunnel Vision, Yukon Swim; Cuttlefish (02:02:02) Caffeine, Nicotine, Alpha GPC, Creatine, Supplement Use (02:11:59) Strength Training & Workouts, Strength Reserve, Endurance (02:20:26) Girlfriend, Worry; Doing What Others Cannot, Gratitude (02:29:13) Absurd Hero, Pleasure in Struggle (02:31:14) Smile, Motivated through Anger; Spirit Animals (02:41:37) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Developing a Rational Approach to Supplementation for Health & Performance
In this Huberman Lab Essentials episode, I explain how to develop a rational supplementation protocol tailored to your specific needs, nutrition and budget. I discuss foundational supplements and single-ingredient supplements for sleep, hormone support and cognitive enhancement and focus, including how to test individual ingredients, choose appropriate dosages and cycle certain compounds. I also explain why behavioral tools and nutrition remain the foundation for mental health, physical health and performance. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Mateina: https://drinkmateina.com/huberman Timestamps (00:00:00) Supplementation (00:00:12) Behavior, Nutrition, Supplements & Prescription Drugs (00:03:16) Supplementation Context & Individual Needs (00:04:44) Foundational Supplements; Tool: Vitamin & Mineral Supplements (00:06:20) Tool: Sleep, Nutrition & Budget Questions; Broad-Spectrum Supplements (00:08:22) Sponsor: Eight Sleep (00:09:45) Sleep Supplements; Tool: Caffeine & Food Timing (00:10:40) Tool: Middle-of-the-Night Waking, Myo-Inositol; Theanine & Vivid Dreams (00:11:43) Tool: Falling Asleep, Magnesium Threonate & Apigenin (00:12:58) Tool: Test Single-Ingredient Supplements (00:15:00) Melatonin (00:15:48) Hormone Support, Behavior & Nutrition (00:17:05) Fadogia Agrestis, Dosage & Cycling (00:19:24) Tongkat Ali & Free Testosterone (00:20:24) Menstrual Cycle & Supplement Effects (00:21:28) Sponsor: AG1 (00:22:41) Cognitive Enhancement & Focus; Stimulants, Caffeine & Alpha-Yohimbine (00:25:08) Neuromodulators, Alpha-GPC & L-Tyrosine (00:26:51) Stimulants vs. Neuromodulators; Tool: Explore Supplements Separately (00:29:10) Sponsor: Mateina (00:30:19) Omega-3 Fatty Acids & EPA (00:32:14) Protein & Food-Based Supplements (00:34:44) Recap & Key Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
What Makes Great Leaders & How to Live an Extraordinary Life | Dr. Jared Diamond
Dr. Jared Diamond, PhD, is a Pulitzer Prize-winning author, physiologist, evolutionary biologist and Professor at UCLA. We discuss the surprising and often chance events that shaped human history and leadership in politics, religion, business and athletics. As one of the most influential public-facing scholars of the last 100 years, Dr. Diamond also shares his advice on how to pursue a career and life that reflects your unique interests and that makes a positive contribution to the world. He also shares the tools he uses to keep his mind and body vigorous. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Jared Diamond (00:02:51) Leadership, Prophets; Hitler, WWII (00:09:17) Hitler, Leadership, Deception (00:11:45) Unlikely Leader: Harry Truman (00:13:45) Sponsors: Rorra & Eight Sleep (00:16:28) Leaders, Introspection, Charisma; Individuals, History Patterns (00:22:35) Leaders & Addressing Mistakes, Forgiveness (00:25:36) Religious Leaders, Jesus & Leadership, Organizers (00:30:42) Leader Partnerships, Science, Religion (00:35:18) Jim Jones, Effective Cult Leaders; Followers (00:39:53) Sponsor: AG1 (00:41:06) Leaders & Clinging to Power (00:44:29) Learning Languages (00:49:59) Taxonomy, Lists & Names, Studying Birds (00:56:41) Curiosity, New Guinea Birds, Success & Support Across Different Careers (01:04:55) Travel, Intellectual Explorer (01:07:44) Birds, Vision & Sound, Ecology; Bird Song, Monkeys (01:14:50) Sponsor: Function (01:16:27) Academic Leadership; Time & His Remaining Projects (01:25:54) Humanity Risks, Population Bomb (01:30:46) Physical Activity; Sports Leaders (01:38:08) Coaching Philosophy, John Wooden; Business Leaders, Yvon Chouinard (01:44:31) Great Leadership; Advice for Others (01:51:22) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Neuralink & Technologies to Enhance Human Brains | Dr. Matt MacDougall
In this Huberman Lab Essentials episode, my guest is Dr. Matthew MacDougall, a neurosurgeon at Neuralink. We discuss how brain-machine interfaces could help people with paralysis control computers using their intended movements, and how robotic surgery enables the placement of tiny electrodes in the brain. We also explore advances in brain tumor surgery, implant safety, how the brain and software learn to work together, and the role of animal research. Dr. MacDougall shares his vision for future applications, including restoring movement, addressing mental health conditions and expanding human cognition and communication. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Rorra: https://rorra.com/huberman Timestamps (00:00:00) Matt MacDougall (00:00:23) Brain Function, Frontal Lobes & Impulse Control (00:02:57) Brain Tumors, Laser Surgery & MRI (00:04:38) Neuralink, Brain Implants & Paralysis (00:07:04) Robotic Surgery & Electrode Placement (00:08:02) Sponsor: BetterHelp (00:10:25) Motor Cortex, Controlling Computers With the Brain (00:12:20) Implant Safety & Brain Augmentation (00:14:07) RFID Hand Implant & Everyday Uses (00:16:25) Sponsor: AG1 (00:18:03) Spinal Cord Stimulation, Reconnecting Brain & Body (00:19:00) Brain-to-Brain Communication & AI (00:21:13) Brain-Machine Interfaces, Learning & Adaptation (00:23:43) Animal Research & Welfare (00:26:47) Pigs & Monkeys, Device Safety & Function (00:28:04) Sponsor: Rorra (00:30:32) Future Applications, Mental Health & Human Cognition (00:33:03) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
How Food Choices Shape Memory, Cognition & Cravings | Dr. Scott Kanoski
Dr. Scott Kanoski, PhD, is a Professor of Human and Evolutionary Biology and Neurobiology at the University of Southern California. We discuss how different foods impact memory and cognitive function as well as cravings. We also discuss how GLP-1 drugs work to control hunger in the brain and body, the role of the gut microbiome, and the effects of artificial and low calorie sweeteners on hunger and satiety. This episode highlights how nutrition impacts much brain health and learning capacity and how our memory impacts food choices too. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Helix Sleep: https://helixsleep.com/huberman LMNT: https://drinklmnt.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Scott Kanoski (00:02:33) GLP-1, Natural GLP-1 Production; GLP-1 Drugs, Microdosing (00:07:06) GLP-1 Drugs & Benefits (00:10:36) Sponsor: Our Place & Helix Sleep (00:13:24) GLP-1 & Hunger Suppression, Vagus Nerve; Food Noise (00:18:39) Artificial Sweeteners & Appetite, Preclinical Studies (00:26:50) Memory & Meals; Stress; Eating & Individualization, Fasting (00:33:42) Memory Impairments, Western Diet, High Sugar, Processed Food (00:42:33) Sponsor: AG1 (00:43:46) Dementia, Alzheimer’s Disease & Western Diet; Exercise (00:49:40) Vagus Nerve, Hippocampus & Memory, Hormones (00:57:10) Sugar & Fat Consumption, Memory; Engineering Food for Quality (01:04:32) GLP-1s, Nutrient Deficiency, Weight Loss & Other Effects (01:11:33) Sponsor: LMNT (01:12:54) Vagus Nerve & Hippocampus, Eating & Acetylcholine (01:21:05) Hippocampus, Memory & Food; Interoceptive Awareness & Western Diet (01:27:21) Omega-3s; Microbiome & Processed Foods (01:34:00) Microbiome, Antibiotics, C. diff Infection (01:37:23) Sponsor: Function (01:39:01) Foods to Enhance Microbiome; Rising Obesity & Highly Processed Food (01:43:39) Dopamine & Food Choice, Change Food Cravings (01:49:50) Food Addiction, Highly Processed Foods; Political Lobbying (01:56:43) Oxytocin, Reduced Food Consumption, Social Eating (02:00:11) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Manage Stress & Build Resilience | Dr. Elissa Epel
In this Huberman Lab Essentials episode, my guest is Dr. Elissa Epel, PhD, a Professor of Psychiatry and Behavioral Sciences at the University of California, San Francisco (UCSF). We discuss how acute and chronic stress affect the body and brain, including their links to cellular aging and mitochondrial health. We also explain tools to reduce rumination, reframe stress as a challenge and build resilience, as well as how radical acceptance and a sense of purpose can help us navigate stressors we cannot change. Read the full episode show notes 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) Elissa Epel (00:00:22) Good & Bad Stress, Stress Responses (00:01:55) Rumination, Body Awareness (00:03:23) Tools: Mindset, Body & Environment (00:04:51) Acute & Chronic Stress, Energy & Recovery (00:07:44) Sponsor: Eight Sleep (00:09:27) Healthy Aging, Purpose & Brain Health (00:10:54) Stress Resilience, Threat vs. Challenge (00:14:40) Tool: Reframe Stress, “Stress Shields” (00:16:54) Sponsor: AG1 (00:18:30) Mitochondrial Health, Caregiving & Daily Mood (00:21:24) Chronic Stress, Tool: Radical Acceptance (00:25:19) Tool: “Drop the Rope”, Uncontrollable Stressors (00:26:48) Uncertainty, Tool: Posture & Slow Breathing (00:29:10) Sponsor: ROKA (00:30:34) Taking Action vs. Letting Go (00:32:55) Journaling, Narrative & Purpose (00:34:15) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Bringing Extinct Species Back to Life | Dr. Beth Shapiro
Dr. Beth Shapiro, PhD, is an evolutionary biologist and Chief Science Officer at Colossal Biosciences. Her work focuses on de-extinction and wildlife conservation efforts. We discuss genetic differences among humans, and how ancient DNA and modern embryology are being used to de-extinct and protect woolly mammoths, dodo birds, and dire wolves, as well as to help conserve endangered species. We also explore the ethical implications of de-extinction and how synthetic biology can help build a more bio diverse and resilient world. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Timestamps (00:00:00) Beth Shapiro (00:02:35) What is a Species?, Taxonomy, Bison (00:09:13) Neanderthals, Denisovans, Homo Sapiens (00:12:38) Sponsors: Joovv & Eight Sleep (00:15:27) Hybrid Ancestry, “Grolar” Bears (00:20:30) Homo Sapiens & Neanderthal Interbreeding, Genes; Denisovans (00:25:53) Neanderthal Genes, Immunity, Red Hair; Eye Color (00:30:17) De-Extinction, Species Selection, Woolly Mammoths (00:38:08) Sponsor: AG1 (00:39:21) Bird De-Extinction, Dodo; Reproduction & Genes (00:47:40) Development Biology, Woolly Mammoth, Elephants (00:54:49) Dire Wolf, Synthetic Biology, Ethics (01:03:26) De-Extinction, Ecology, Conservation, Ethics (01:09:22) Ecosystem Resilience, Thylacine; Preventing Extinction, Quolls (01:15:45) Sponsor: Function (01:17:23) Modeling Ecological Impact, Mosquitoes, Gene Drives; Panthers (01:25:50) Advisory Panels, Synthetic Biology Education (01:29:13) Genetic Selection in Humans, Human-Shaped World (01:38:25) Black-Footed Ferrets, Genetic Rescue (01:47:05) Dire Wolf; Ecological Modeling, New Technology & Public Fear (01:55:09) Artificial Wombs; Current Issues, Conservation & Red Wolf (02:01:26) Science Pioneers; Colossal Public Education (02:04:31) Beth’s Science Origin Story; Dinosaurs (02:13:42) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Tools to Improve Your Focus & Concentration
In this Huberman Lab Essentials episode, I explain how the neurochemicals epinephrine, acetylcholine and dopamine contribute to focus and concentration. I discuss tools for improving attention, including sleep, sound, structured work sessions, nutrition, caffeine and deliberate cold exposure. I also describe a brief daily meditation and visual focus exercises that train your ability to refocus when attention drifts. Additionally, I discuss the potential benefits and limitations of supplements, prescription treatments for ADHD, and why taking time to deliberately defocus supports concentrated work. Read the full episode 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) Focus & Concentration (00:02:00) Epinephrine, Acetylcholine & Dopamine (00:04:20) Sleep, White Noise & Pink Noise (00:07:35) Sponsor: LMNT (00:09:05) Ultradian Cycles, 90-Minute Work Sessions (00:10:45) Blood Glucose, Fasting & Meal Size (00:13:40) Caffeine, Focus & Sleep (00:15:00) Acute Stress & Concentration (00:16:55) Tool: Deliberate Cold Exposure (00:19:45) Sponsor: AG1 (00:21:00) Tool: 13-Minute Daily Meditation (00:25:10) Tool: Visual Focus Exercises (00:29:45) Sponsor: David (00:31:10) Omega-3 Fatty Acids & Creatine (00:33:00) Alpha-GPC, Acetylcholine & Safety Considerations (00:35:10) L-Tyrosine, Dopamine & Combining Tools (00:37:00) ADHD, Prescription Medications & Neuroplasticity (00:39:55) Deliberate Defocusing & Recovery (00:41:10) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
What Humans, Animals and Plants Tell Us About Consciousness | Michael Pollan
Michael Pollan is a renowned author, journalist and professor at UC Berkeley. He is best known for his influential works on how humans and plants have shaped each other at the level of food, medicine, health, and culture. In this episode we discuss consciousness—what it is and how the recognition between our self vs others contributes to-- but also can impair, certain aspects of conscious experience. We discuss psychedelics, the microbiome, caffeine, and how the unconscious dialogue between our body and brain impacts our thoughts and feelings. Pollan offers a hopeful perspective on how our relationship with plants and animals – including other humans, can lead us to a healthier, and far richer experience of life. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman Mateina: https://drinkmateina.com Rorra: https://rorra.com/huberman Timestamps (00:00:00) Michael Pollan (00:02:50) Wendell Berry, Nature (00:06:30) Consciousness; Sentience (00:10:04) Environmental Response, Plant Intelligence; Self-Recognition (00:13:52) Sponsors: Eight Sleep & Rorra (00:20:49) Plants, Communication, Sentience, Symbiosis (00:27:37) Self-Awareness, Time; Xenobots, Instinct (00:34:32) Microbiome, Influence & Symbiosis (00:40:28) Meaning; Cortex vs Brain Stem, Homeostatic Feelings (00:47:17) Sponsor: AG1 (00:48:36) Body & Brain Communication, Vagus Nerve (00:57:21) Collective Consciousness, Psychedelics, Ego, Awe (01:08:14) Filter Theories of Consciousness (01:13:28) Sponsor: Function (01:15:06) AI, Consciousness, Feelings; Memory; Quantum Effects (01:21:27) Childhood, Gardening, Interacting with Nature (01:27:08) Hope, Nature & Agency, Food Industry (01:32:21) Advocacy, Psychedelics, Food Industry (01:39:50) Sponsor: Mateina (01:44:52) Psychedelics, Ibogaine, Veterans, Politics; MDMA, Psilocybin; Risk (01:52:18) Caffeine, Caffeine Fast, Health Benefits (02:00:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Optimal Protocols to Build Strength & Grow Muscles | Dr. Andy Galpin
In this Huberman Lab Essentials episode, I revisit episode 2 of my six-part guest series with Dr. Andy Galpin, PhD, an exercise scientist and expert in human performance. We discuss how strength and muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overload, exercise selection, repetition speed and weekly training volume. Dr. Galpin shares practical tools for developing strength, power and muscle size, including how to adapt workouts to your goals, equipment and schedule. Read the full episode show notes at hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Timestamps (00:00:00) Andy Galpin (00:00:51) Strength Training, Aging & Physical Function (00:04:04) Strength vs. Hypertrophy (00:05:57) Sponsor: AG1 (00:07:20) Training Principles, Consistency & Progressive Overload (00:08:39) Individualization, Specificity & Variation (00:09:46) Training Variables; Tool: “3 to 5” Approach (00:12:58) Repetition Speed, Strength vs. Hypertrophy (00:16:18) Exercise Variation & Standardization (00:18:17) Power & Strength Training: Exercise Selection, Order & Volume (00:21:20) Progression, Deloads & Training Intent (00:22:52) Sponsor: BetterHelp (00:23:57) Hypertrophy: Training Stimulus & Exercise Selection (00:25:59) Targeting Muscles, Squat Technique & Machines (00:29:41) Exercise Order & Pre-Fatigue (00:30:42) Training Splits, Balanced Muscle Development (00:32:13) Weekly Training Volume, Reps in Reserve & Limited Workout Time (00:34:52) Training Frequency, Workout Duration & Full-Body Training (00:37:40) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Best Tools for Gut Health & Weight Loss | Dr. Chris Thompson
Dr. Chris Thompson, MD, Professor of Medicine at Harvard Medical School, Chief of Interventional Gastroenterology at Mass General Brigham in Boston, and Co-Director of the Center for Weight Management and Wellness, is a world-renowned expert on gastroenterology, metabolism, nutrition, and obesity medicine. He explains how your GI tract regulates hunger, fullness, and blood sugar, as well as the gut microbiome, metabolic health, and weight loss. We also discuss common GI tract issues and which particular tests or interventions are actually useful. We discuss both GLP-1 medications and non-GLP-1 approaches to weight loss. Given that gut health is vital to all the organs of the body, overall health, and longevity, our discussion ought to be of interest and practical value to everyone, including, of course, those struggling with gut health or weight loss challenges. Thank you to our sponsors AG1: https://drinkag1.com/huberman Function: https://functionhealth.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Our Place: https://fromourplace.com/huberman Timestamps (00:00:00) Dr. Chris Thompson (00:02:16) Digestive Tract, Gut Hormones & Nutrient Absorption (00:08:06) Colon Microbiome & Colon Cancer Screening (00:11:13) Sponsors: LMNT & Lingo (00:13:40) Swallowing Problems & Zenker's Diverticula (00:16:08) Bowel Movements & Constipation (00:18:28) Fiber, Resistant Starch & the Gut Barrier (00:21:50) Intermittent Fasting & the Gut Microbiome (00:23:38) Fermented Foods, Microbial Diversity & Butyrate (00:27:12) H. pylori, Stress & Stomach Ulcers (00:30:20) GLP-1 Medications: Benefits & Limitations (00:33:42) Lower GLP-1 Doses, Weight Regain & Muscle Loss (00:37:35) GLP-1 Side Effects, Food Noise & Apathy (00:39:49) Bariatric Surgery & Medical Innovation (00:46:07) Sponsor: AG1 (00:47:44) Hunger & Satiety: Ghrelin, CCK, GIP & GLP-1 (00:50:01) Retatrutide & Combining Hormonal Targets (00:52:55) Ultra-Processed Foods, Overeating & Leptin (00:55:32) Incretin Discovery, Exendin-4 & the Gila Monster (00:59:35) Endoscopic Ultrasound & Pancreatic Biopsy (01:07:40) Early Metabolic Markers, CGMs & Fasting Insulin (01:13:06) Insulin Resistance & Metabolic Flexibility (01:15:53) Sponsor: Function (01:17:35) Patient Data, Screening & Treatment Adoption (01:26:31) AI, Robotics & Improving Procedures (01:29:27) Choosing a Surgeon & Measuring Procedure Quality (01:35:29) Image Guidance & Hyperspectral Imaging (01:37:19) Sponsor: Our Place (01:38:56) Diagnostics & Targeted Metabolic Treatments (01:42:45) Gastric Bypass, Foregut Exclusion & Diabetes (01:47:59) Duodenal Liners & Mucosal Resurfacing Research (01:52:58) Gut Permeability, Inflammation & Fatty Liver (01:59:39) Artificial Sweeteners, Fructose, Fats & Omega-3s (02:05:00) Resistance Training, Zone 2 Cardio & Intervals (02:06:31) Weight Set Point & Metabolic Adaptation (02:08:13) Endoscopic Sleeve Gastroplasty & Fundus Ablation (02:10:30) Magnetic Intestinal Connections & Combined Treatments (02:16:52) GLP-1 Gene Therapy Research (02:22:13) Innovation, Problem Solving & Teamwork (02:25:58) Zero-Cost Support, Sponsors & Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: How to Assess & Improve All Aspects of Your Fitness | Dr. Andy Galpin
In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We also discuss how to organize fitness testing, track progress and identify which areas to prioritize in your training to support long-term health and performance. Read the episode show notes 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) Andy Galpin (00:00:44) Fitness Goals, Appearance & Performance (00:02:32) Nine Components of Physical Fitness (00:05:54) Sponsor: Eight Sleep (00:07:21) Movement Skill, Tool: Assessing Movement Quality (00:11:11) Speed Testing (00:11:34) Power, Tool: Standing Broad Jump (00:12:55) Grip Strength, Dynamometers & Dead Hangs (00:14:51) Sponsor: AG1 (00:16:12) Lower Body Strength, Leg Extensions & Squat Holds (00:18:47) Safe Testing, Technique & Consistent Warm-Ups (00:19:45) Muscle Mass, Body Composition & Fat-Free Mass Index (00:21:51) Muscular Endurance, Planks & Push-Ups (00:23:21) Anaerobic Capacity, Maximum Effort Tests (00:24:55) Maximum Heart Rate & Heart Rate Recovery (00:26:10) VO2 Max, Running & Walking Tests (00:27:52) Sponsor: David (00:29:15) Long-Duration Endurance, Steady-State Exercise & Nasal Breathing (00:30:16) Testing Frequency, Test Order & Training Priorities (00:34:34) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
The Art of True Happiness | Dr. Arthur Brooks
Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-discovery tools for you to identify what truly matters most to you and how to shape your life around those things, and doing so, experience more joy and fulfillment. Show notes: https://go.hubermanlab.com/298-arthur-brooks Pre-order Andrew's book Protocols: https://protocolsbook.com Thank you to our sponsors AG1: https://drinkag1.com/huberman Our Place: https://fromourplace.com/huberman Helix Sleep: https://helixsleep.com/huberman David: https://davidprotein.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Arthur Brooks (00:02:40) Public Science Education (00:04:18) Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness (00:07:44) #1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise (00:17:35) Sponsors: OurPlace & Helix Sleep (00:20:41) Positive Self-Reflection, Public Commitments & Declare Moral Aspiration (00:26:45) Moral Differences, Politics (00:34:02) Tool: Proper Leisure & Values; Enrichment (00:41:47) Deepening Relationships & Shared Suffering (00:48:50) Sponsor: AG1 (00:50:08) #2: Satisfaction, Struggle & Purpose (00:56:32) Struggle & Leisure, High Achievers; Happier with Age, Retirement (01:03:26) #3: Meaning, Regret, Idols (01:10:10) Sponsor: David (01:11:20) Regret, Tool: Identifying Your Idol, Four Idols (01:29:29) Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations (01:35:50) Admiration & Unique Self-Expression; Heroes (01:44:43) Teaching & Sharing Knowledge (01:49:55) Sponsor: LMNT (01:51:15) Idols & Hedonic Treadmill, Addictive Behaviors & Quantification (01:58:26) Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction (02:07:02) Faith, Gradual Exploration, Desire for the Divine (02:12:20) Atheism, Death & Nonexistence; Practice Before Feeling (02:18:18) Practicing Faith, Aging & Deepening Faith; Prayer Practice (02:26:53) Spouse Relationship; Addiction, Workaholism (02:35:06) Meaning of Your Life, Tool: 3 Questions of Meaning (02:43:25) Acknowledgments, Pilgrimages (02:47:23) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Essentials: Genes & the Inheritance of Memories Across Generations | Dr. Oded Rechavi
In this Huberman Lab Essentials episode, my guest is Dr. Oded Rechavi, a professor at Tel Aviv University who studies genetics, epigenetics and the inheritance of acquired traits. We discuss how DNA, RNA and epigenetic mechanisms determine what information can pass between generations, and why acquired traits are generally not thought to be inherited. We also explain research in C. elegans showing how small RNAs can transmit antiviral resistance and influence behavior across generations, what these findings might mean for mammals and humans, and potential future applications for reproductive health and diagnostics. Thank you to our sponsors AG1: https://drinkag1.com/huberman Eight Sleep: https://eightsleep.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps (00:00:00) Oded Rechavi (00:00:24) DNA, Genome, RNA & Proteins (00:03:43) Somatic vs. Germ Cells; Inheritance (00:06:05) Sponsor: Eight Sleep (00:07:23) Lamarck vs. Darwin, Inheritance of Acquired Traits (00:09:45) Weismann Barrier, Epigenetic Reprogramming (00:13:05) RNA & Transgenerational Inheritance (00:13:54) Model Organisms, C. elegans (00:16:59) Inheritance of Acquired Traits in C. elegans (00:17:14) Sponsor: AG1 (00:18:40) RNA Interference, Small RNAs & Gene Silencing (00:22:46) Viral Resistance Across Generations (00:24:53) Small RNAs, Mammals & Inherited Effects (00:26:00) Brain Activity, Memory & Heritable Information (00:28:46) Neuronal Small RNAs & Behavior Across Generations (00:29:59) Germ Cells, Development & Heritable RNA (00:31:29) Sponsor: LMNT (00:33:11) Future Applications, Exercise, IVF & RNA Diagnostics (00:35:16) Acknowledgements Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices