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.
Mental Health Toolkit: Tools to Bolster Your Mood & Mental Health
In this episode, I provide science-based tools and protocols to improve mood and mental health. These tools represent key takeaways from several recently published research studies, as well as from former Huberman Lab guests Lisa Feldman Barrett, Ph.D., an expert in the science of emotions, and Paul Conti, M.D., a psychiatrist with vast clinical expertise in helping people overcome mental health challenges. I explain the first principles of self-care, which include the “Big 6” core pillars for mood and mental health. Those ensure our physiology is primed for our overall feelings of well-being. Then, I explain science-based tools to directly increase confidence, build a stronger concept of self, better understand our unconscious mind, manage stress and improve our emotional tone and processing. I also explain ways to better process negative emotions and traumas. This episode ought to be of interest to anyone wishing to improve their relationship with themselves and others, elevate their mood and mental health, and better contribute to the world in meaningful ways.
For show notes, including referenced articles and additional resources, please visit hubermanlab.com.
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Timestamps
(00:00:00) Mood & Mental Health Toolkit
(00:03:10) Sponsors: Plunge, Eight Sleep & Waking Up
(00:05:35) First Principles of Self-Care & 6 Pillars of Mental Health
(00:13:58) Pillar #1: Sleep & Sleep Routine
(00:18:00) Pillar #2: Light, Sunlight
(00:24:38) Tool: Nighttime Environment & Darkness
(00:28:33) Pillar #3: Movement; Pillar #4: Nutrition
(00:33:18) Sponsor: AG1
(00:34:51) Pillar #5: Social Connection
(00:40:00) Pillar #6: Stress Control; Physiological Sigh
(00:45:40) Tool: Raise Stress Threshold, Deliberate Cold Exposure
(00:50:00) 6 Pillars & Brain Predictability, Affect & Emotion
(00:57:58) Pharmacology, Psychedelics, Supplements & Neuroplasticity
(01:06:25) Sponsor: InsideTracker
(01:07:26) Tool: Emotional Granularity
(01:14:39) Tool: Heart Rate Variability & Emotional Graduality; Physiological Sigh
(01:23:49) Tool: Unconscious Mind
(01:26:54) Tool: Self-Concept, Self-Narrative Exercise
(01:34:34) Tool: Unconscious Mind & Dream Analysis; Liminal States
(01:42:52) Tool: Journaling; Generative Drive
(01:52:43) Tool: Processing Trauma
(02:00:43) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac