In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health. Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.For the full show notes, including articles, books, and other resources, visit hubermanlab.com.Take our survey and get 2 months of Huberman Lab Premium for freeThank you to our sponsorsAG1: https://drinkag1.com/hubermanROKA: https://roka.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Rena Malik(00:04:04) Sponsors: ROKA &amp; Helix Sleep; HLP Survey(00:07:45) Pelvic Floor: Urination &amp; Sexual Function(00:14:13) What is a Healthy Pelvic Floor?(00:19:44) Kegels, Benefits &amp; Risks, Urinary Incontinence(00:24:08) Pelvic Floor Relaxation; Exercise &amp; Pelvic Floor(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow &amp; Nerves(00:36:10) Sponsor: AG1(00:37:07) Pelvic Floor: Medical Professionals &amp; Physical Therapy(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty(00:43:13) Desire &amp; Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil) (00:52:20) L-Citrulline, Supplements(00:54:09) Erectile Dysfunction &amp; Cialis; Prostate Health; Females (00:58:58) Erectile Dysfunction in Young Men(01:01:37) Pornography, Masturbation &amp; Ejaculation; Healthy Sexual Behavior (01:07:16) Sponsor: InsideTracker(01:08:22) Arousal Habituation, Masturbation, Addiction(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women &amp; Low Libido Medications(01:22:25) Libido &amp; Individuality(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors &amp; Douching(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot(01:42:31) Erection &amp; Orgasm, Pelvic Floor Muscles(01:46:32) Dopamine-Enhancing Medication &amp; Arousal Arc(01:51:18) Menstrual Cycle &amp; Libido(01:52:49) Vaginal Penetration, Variation &amp; Communication (01:55:24) Sexual Interaction Communication, Sex Therapists(01:58:45) Urinary Tract Infections (UTIs) in Male &amp; Females; Prevention, Vaginal Estrogen(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose &amp; UTIs(02:11:33) Testosterone, Post-Menopausal Women &amp; Libido(02:14:56) Kidney Stones: Prevention &amp; Treatment(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)(02:26:52) Anti-Depressants, SSRIs &amp; Low Libido(02:29:32) Prostate Health, Cialis, Urination Difficulty(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants(02:44:14) Libido, Behavioral Interventions, Supplements(02:49:15) Supplements for Libido(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is Dr. Rena Malik, M.D., a board-certified urologist and pelvic surgeon, male and female pelvic medicine expert, and public health educator. We discuss the major causes of and treatments for sexual and urologic dysfunction, including how to restore, maintain and enhance pelvic floor function and proper neural and vascular (blood) supply to the genitals. We also discuss what controls and can enhance desire and arousal, how to assess and treat erectile dysfunction, and challenges with vaginal lubrication and/or orgasm. We also discuss vaginal and penile health, including preventing urinary tract infections (UTIs) and which common prescription drugs can cause sexual dysfunction in males and females. This episode covers a range of topics: oral contraception, masturbation, pornography, prostate health, and male and female hormone health. Note: This episode covers topics related to sexual and reproductive health. Some content might not be suitable for all audiences and ages.For the full show notes, including articles, books, and other resources, visit <a href="https://hubermanlab.com/dr-rena-improving-sexual-and-urological-health-in-males-and-females" rel="nofollow" target="_blank">hubermanlab.com</a>.<a href="https://survey.hubermanlab.com/jfe/form/SV_0qZgwusCn66swWG" rel="nofollow" target="_blank">Take our survey and get 2 months of Huberman Lab Premium for free</a><h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>Helix Sleep: <a href="https://helixsleep.com/huberman" rel="nofollow" target="_blank">https://helixsleep.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Rena Malik(00:04:04) Sponsors: ROKA &amp; Helix Sleep; HLP Survey(00:07:45) Pelvic Floor: Urination &amp; Sexual Function(00:14:13) What is a Healthy Pelvic Floor?(00:19:44) Kegels, Benefits &amp; Risks, Urinary Incontinence(00:24:08) Pelvic Floor Relaxation; Exercise &amp; Pelvic Floor(00:28:03) Desire vs. Arousal, Erections: Psychology, Hormones, Blood Flow &amp; Nerves(00:36:10) Sponsor: AG1(00:37:07) Pelvic Floor: Medical Professionals &amp; Physical Therapy(00:40:15) Sexual Dysfunction, Erectile Dysfunction, Orgasm Difficulty(00:43:13) Desire &amp; Arousal Issues; Erectile Dysfunction, Viagra, Cialis (Tadalafil) (00:52:20) L-Citrulline, Supplements(00:54:09) Erectile Dysfunction &amp; Cialis; Prostate Health; Females (00:58:58) Erectile Dysfunction in Young Men(01:01:37) Pornography, Masturbation &amp; Ejaculation; Healthy Sexual Behavior (01:07:16) Sponsor: InsideTracker(01:08:22) Arousal Habituation, Masturbation, Addiction(01:12:57) Female Arousal Response, Orgasm, Coolidge Effect(01:17:22) Priapism, Melanocyte Stimulating Hormone; Women &amp; Low Libido Medications(01:22:25) Libido &amp; Individuality(01:26:18) Female Arousal, Vaginal Lubrication; Discharge, Odors &amp; Douching(01:33:09) Vaginal Infections, Discharge; Vaginal Microbiome(01:35:45) Female Orgasm, Vaginal Penetration, Stimulation, Clitoris, G-Spot(01:42:31) Erection &amp; Orgasm, Pelvic Floor Muscles(01:46:32) Dopamine-Enhancing Medication &amp; Arousal Arc(01:51:18) Menstrual Cycle &amp; Libido(01:52:49) Vaginal Penetration, Variation &amp; Communication (01:55:24) Sexual Interaction Communication, Sex Therapists(01:58:45) Urinary Tract Infections (UTIs) in Male &amp; Females; Prevention, Vaginal Estrogen(02:04:04) Male Urination Sitting; Spermicide, Cranberry, D-Mannose &amp; UTIs(02:11:33) Testosterone, Post-Menopausal Women &amp; Libido(02:14:56) Kidney Stones: Prevention &amp; Treatment(02:19:14) Oral Contraception, Libido, Individuality, Intrauterine Device (IUDs)(02:26:52) Anti-Depressants, SSRIs &amp; Low Libido(02:29:32) Prostate Health, Cialis, Urination Difficulty(02:34:22) Bicycling, Genital Numbness, Erectile Dysfunction(02:37:48) Anal Sex, Females, Sexually Transmitted Infections (STIs), Lubricants(02:44:14) Libido, Behavioral Interventions, Supplements(02:49:15) Supplements for Libido(02:52:14) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Rena Malik: Improving Sexual & Urological Health in Males and Females

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanROKA: https://roka.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Ketamine(00:02:29) Sponsors: ROKA &amp; Eight Sleep(00:05:13) Ketamine &amp; PCP; Clinical &amp; Recreational Use(00:09:00) Depression &amp; Current Treatments(00:15:17) Preclinical Models of Depression &amp; Ketamine; “Learned Helplessness” (00:22:11) Ketamine &amp; Clinical Uses; Depression &amp; Suicidality (00:28:32) Ketamine &amp; Other Psychiatric Challenges; Relief &amp; Durability (00:33:24) Sponsor: AG1(00:34:29) NMDA Receptor &amp; Neuroplasticity(00:41:36) Excitatory &amp; Inhibitory Communication, Seizure, NMDA Receptors &amp; Ketamine(00:48:26) How Ketamine Functions in Brain; Acute &amp; Long-Term Effects(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) &amp; Ketamine Therapy(01:02:28) Sponsor: LMNT(01:03:40) Ketamine &amp; Opioid Pathway (01:10:00) Divergent Mechanisms of Immediate &amp; Long-Term Effects(00:15:45) Habenula, Pro-Depressive Behaviors &amp; Ketamine Therapy(01:20:36) Ketamine &amp; Context-Dependent Strategy; Reward Pathway(01:22:45) Dissociative States(01:26:04) Doses &amp; Routes of Administration; “K-holes”; Risk &amp; Caution(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing(01:38:24) Ketamine: Effects &amp; Therapy(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I explain how ketamine causes rewiring of brain circuits and dissociative states to relieve symptoms of depression and post-traumatic stress disorder (PTSD). I explain how ketamine impacts both the brain’s glutamate and its endogenous opioid pathways, which together regulate mood and well-being. I discuss how ketamine therapy is used clinically to treat major depression, bipolar depression, obsessive-compulsive disorder (OCD), suicidality and other psychiatric challenges. I also describe how ketamine causes the subjective effects of dissociation and euphoria and, at higher doses, is an anesthetic. I compare the different routes of ketamine administration, dosages and forms of ketamine, and if micro-dosing ketamine is effective. I also highlight the potential risks of recreational ketamine use (and the colloquial term ‘K-holes’). This episode should interest anyone interested in ketamine, treatments for depression, neuroplasticity mechanisms, psychiatry and mental health.For the full show notes, visit <a href="https://hubermanlab.com/ketamine-benefits-and-risks-for-depression-ptsd-and-neuroplasticity" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Ketamine(00:02:29) Sponsors: ROKA &amp; Eight Sleep(00:05:13) Ketamine &amp; PCP; Clinical &amp; Recreational Use(00:09:00) Depression &amp; Current Treatments(00:15:17) Preclinical Models of Depression &amp; Ketamine; “Learned Helplessness” (00:22:11) Ketamine &amp; Clinical Uses; Depression &amp; Suicidality (00:28:32) Ketamine &amp; Other Psychiatric Challenges; Relief &amp; Durability (00:33:24) Sponsor: AG1(00:34:29) NMDA Receptor &amp; Neuroplasticity(00:41:36) Excitatory &amp; Inhibitory Communication, Seizure, NMDA Receptors &amp; Ketamine(00:48:26) How Ketamine Functions in Brain; Acute &amp; Long-Term Effects(00:55:36) Brain-Derived Neurotrophic Factor (BDNF) &amp; Ketamine Therapy(01:02:28) Sponsor: LMNT(01:03:40) Ketamine &amp; Opioid Pathway (01:10:00) Divergent Mechanisms of Immediate &amp; Long-Term Effects(00:15:45) Habenula, Pro-Depressive Behaviors &amp; Ketamine Therapy(01:20:36) Ketamine &amp; Context-Dependent Strategy; Reward Pathway(01:22:45) Dissociative States(01:26:04) Doses &amp; Routes of Administration; “K-holes”; Risk &amp; Caution(01:32:25) Ketamine Forms; R-, S- vs R/S- Ketamine; Micro-Dosing(01:38:24) Ketamine: Effects &amp; Therapy(01:40:40) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Ketamine: Benefits and Risks for Depression, PTSD & Neuroplasticity

In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanROKA: https://roka.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Tony Hawk(00:03:16) Sponsors: LMNT &amp; ROKA(00:05:55) Childhood &amp; Self-Concept(00:11:08) Early Skateboarding &amp; Skateparks(00:16:58) Adolescence, Skateboarding(00:23:10) Turning Professional, The Bones Brigade(00:34:22) Sponsor: AG1(00:35:27) Trick Development &amp; Evolution(00:40:33) Visualization, Dreaming(00:47:09) “Feeling” While Skateboarding(00:51:15) Drive &amp; Discipline; Injuries(00:58:46) Injury Recovery Practices(01:05:46) Sponsor: InsideTracker(01:06:52) Healthy Life Practices &amp; Skateboarding(01:15:03) Video Game Development(01:23:00) Financial Investments, Birdhouse(01:30:16) Professionalism; Hobbies(01:35:43) Kids, Parents &amp; Skateboarding(01:44:15) Music; High School(01:49:28) Females in Skateboarding(01:56:04) Inspiration, Kids, Bones Brigade(02:01:18) Memorabilia, Autographs(02:05:50) Skatepark Project(02:08:14) Future Goals &amp; Aspirations(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is Tony Hawk, the legendary and pioneering professional skateboarder, video game and skateboard industry entrepreneur, and founder of the Skatepark Project, whose philanthropic mission is to help underserved communities create safe and inclusive public skateparks for all youth. We discuss his career, how he helped popularize and evolve the sport of skateboarding, and his role as an ambassador for skateboard culture. We also discuss where he derives his intrinsic drive, how he sets and evolves goals and how he has made remarkable and continual progress throughout his career. We also discuss Tony’s ability to overcome what would otherwise be career-ending injuries. For anyone seeking to find or pursue their passion and make lifelong progress while serving the larger world, this episode with Tony Hawk ought to be of deep interest.For the full show notes, visit <a href="https://hubermanlab.com/tony-hawk-harnessing-passion-drive-and-persistence-for-lifelong-success/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Tony Hawk(00:03:16) Sponsors: LMNT &amp; ROKA(00:05:55) Childhood &amp; Self-Concept(00:11:08) Early Skateboarding &amp; Skateparks(00:16:58) Adolescence, Skateboarding(00:23:10) Turning Professional, The Bones Brigade(00:34:22) Sponsor: AG1(00:35:27) Trick Development &amp; Evolution(00:40:33) Visualization, Dreaming(00:47:09) “Feeling” While Skateboarding(00:51:15) Drive &amp; Discipline; Injuries(00:58:46) Injury Recovery Practices(01:05:46) Sponsor: InsideTracker(01:06:52) Healthy Life Practices &amp; Skateboarding(01:15:03) Video Game Development(01:23:00) Financial Investments, Birdhouse(01:30:16) Professionalism; Hobbies(01:35:43) Kids, Parents &amp; Skateboarding(01:44:15) Music; High School(01:49:28) Females in Skateboarding(01:56:04) Inspiration, Kids, Bones Brigade(02:01:18) Memorabilia, Autographs(02:05:50) Skatepark Project(02:08:14) Future Goals &amp; Aspirations(02:13:08) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Tony Hawk: Harnessing Passion, Drive & Persistence for Lifelong Success

Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.Timestamps(00:00:00) Introduction(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?(00:24:12) Huberman Lab PremiumIn the full AMA episode, we discuss: How Does Infrared Sauna Compare to Traditional Sauna? Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth Title Card Photo Credit: Mike BlabacDisclaimer

Welcome to a preview of the ninth Ask Me Anything (AMA) episode, part of the <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">Huberman Lab Premium</a> subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the <a href="https://www.tiny.foundation/" rel="nofollow" target="_blank">Tiny Foundation</a>.Subscribe to Huberman Lab Premium at <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">https://hubermanlab.com/premium</a>.<h1>Timestamps</h1>(00:00:00) Introduction(00:01:42) What Are the Short and Long-Term Effects of Taking Kratom?(00:24:12) Huberman Lab PremiumIn the full AMA episode, we discuss:<ul> <li>How Does Infrared Sauna Compare to Traditional Sauna?</li> <li>Neurological Impact and Best Practices for Journaling for Goals, Habits and Growth</li> </ul> Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

AMA #9: Kratom Risks, Does Infrared Sauna Work & Journaling Benefits

In this episode, my guest is Maya Shankar, Ph.D., a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, A Slight Change of Plans. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanEight Sleep: https://eightsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Maya Shankar(00:02:37) Sponsors: Maui Nui Venison &amp; Eight Sleep(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines(00:12:10) Identity &amp; Adolescence; “Essence” &amp; Shame(00:16:58) Delight &amp; Awe(00:23:00) Delight &amp; Possibilities for Self(00:29:28) Playing Violin, Childhood(00:34:54) Sponsor: AG1(00:35:58) Intrinsic Motivation; Juilliard &amp; Courage(00:45:43) Competitive Environments; Curiosity &amp; Growth(00:53:46) Re-Creating of Self(01:00:51) Pop-Science, Science Accessibility(01:05:25) Sponsor: InsideTracker(01:06:32) Passions &amp; Curiosity(01:13:20) Change, Cognitive Closure, End-of-History Illusion(01:22:29) Self-Awareness &amp; Critical Feedback(01:30:48) Tools: Flexible Mindset; Reframing &amp; Venting; Gratitude(01:40:13) Tool: Framing Goals(01:47:13) Tool: Agency in Goal Pursuit(01:52:25) Tool: Like-Minded People &amp; Goal Pursuit; Challenging Beliefs(02:01:27) Cultivating Open-Mindedness &amp; Empathy(02:08:15) Building Self Narratives: Empathy, Burnout(02:13:56) Tools: Goal Setting(02:19:54) Tool: “Middle Problem”, Maintaining Motivation(02:24:55) Tool: Aversion &amp; Memory, Peak-End Rule(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is <a href="https://mayashankar.com/" rel="nofollow" target="_blank">Maya Shankar, Ph.D.</a>, a cognitive scientist, former senior advisor to the White House and Chair of the White House Social and Behavioral Sciences Team. She is the creator and host of the podcast, <a href="https://www.pushkin.fm/podcasts/a-slight-change-of-plans" rel="nofollow" target="_blank">A Slight Change of Plans</a>. We discuss how our identities develop and change, how our beliefs and internal narratives shape our perception of self, and how to use structured introspection about our values to determine our goals. We discuss how to cope and grow through uncertain situations, especially those that force us to reexamine our roles and identity. Dr. Shankar shares her experience of redefining her identity after an early career-ending setback. She also explains numerous science-based strategies to effectively define goals, structure our goal pursuits and maintain consistent motivation. This episode provides a science-supported toolkit and roadmap to assess your identity and goals and positively transform in the face of change.For the full show notes, visit <a href="https://hubermanlab.com/dr-maya-shankar-how-to-shape-your-identity-and-goals/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>Maui Nui Venison: <a href="https://mauinuivenison.com/huberman" rel="nofollow" target="_blank">https://mauinuivenison.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Dr. Maya Shankar(00:02:37) Sponsors: Maui Nui Venison &amp; Eight Sleep(00:05:15) Identity Foreclosure, Identity Paralysis, Throughlines(00:12:10) Identity &amp; Adolescence; “Essence” &amp; Shame(00:16:58) Delight &amp; Awe(00:23:00) Delight &amp; Possibilities for Self(00:29:28) Playing Violin, Childhood(00:34:54) Sponsor: AG1(00:35:58) Intrinsic Motivation; Juilliard &amp; Courage(00:45:43) Competitive Environments; Curiosity &amp; Growth(00:53:46) Re-Creating of Self(01:00:51) Pop-Science, Science Accessibility(01:05:25) Sponsor: InsideTracker(01:06:32) Passions &amp; Curiosity(01:13:20) Change, Cognitive Closure, End-of-History Illusion(01:22:29) Self-Awareness &amp; Critical Feedback(01:30:48) Tools: Flexible Mindset; Reframing &amp; Venting; Gratitude(01:40:13) Tool: Framing Goals(01:47:13) Tool: Agency in Goal Pursuit(01:52:25) Tool: Like-Minded People &amp; Goal Pursuit; Challenging Beliefs(02:01:27) Cultivating Open-Mindedness &amp; Empathy(02:08:15) Building Self Narratives: Empathy, Burnout(02:13:56) Tools: Goal Setting(02:19:54) Tool: “Middle Problem”, Maintaining Motivation(02:24:55) Tool: Aversion &amp; Memory, Peak-End Rule(02:31:41) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Maya Shankar: How to Shape Your Identity & Goals

In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanROKA: https://roka.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Growth Mindset(00:02:55) Sponsors: Eight Sleep &amp; ROKA(00:05:17) Mindset &amp; Narrative(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence &amp; Self-Representation(00:26:45) Fixed Intelligence vs. Growth Mindset(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels(00:32:30) Tool: Failure &amp; Identity; Effort &amp; Verbs(00:34:36) Sponsor: AG1(00:35:41) Tool: Timing, Intelligence vs. Effort Praise &amp; Performance(00:40:080 Fixed Mindset vs. Growth Mindset: Failure &amp; Performance(00:50:28) Tool: Shift from Fixed Mindset(00:54:23) Sponsor: InsideTracker(00:55:30) Stress-is-Enhancing Mindset(01:05:53) How Stress Can Enhance Performance (01:13:21) Growth Mindset + Stress-is-Enhancing Mindset &amp; Performance(01:20:36) Reframing Stress(01:25:45) Tool 1: Student &amp; Teacher Mindset(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels(01:31:24) Tool 3: Errors &amp; Seeking Help(01:32:58) Tool 4: Self-Teaching &amp; Growth Mindset(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss how to build and apply a growth mindset — the practice of self-rewarding and focusing on learning and skill development through effort — to improve learning and performance. I also discuss how our internal narratives drive our ability to make progress. I contrast the growth mindset vs. the fixed mindset and describe how the type of feedback or praise we receive shapes our mindsets, and the huge advantage of rewarding and celebrating “verbs” (actions) rather than adjectives (performance labels). I also discuss data showing how stress can enhance performance and explain why the growth mindset works synergistically with the “stress-is-enhancing mindset,” and how to combine them. Whether you are a student, coach, therapist, parent, teacher or simply someone seeking to improve at something, this episode provides numerous science-supported tools for how to adopt a performance enhancing mindset.For the full show notes, visit <a href="https://hubermanlab.com/how-to-enhance-performance-and-learning-by-applying-a-growth-mindset/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Growth Mindset(00:02:55) Sponsors: Eight Sleep &amp; ROKA(00:05:17) Mindset &amp; Narrative(00:12:58) Intelligence Feedback vs. Effort Feedback, Identity Labels(00:20:10) Intelligence vs. Effort Praise: Performance, Persistence &amp; Self-Representation(00:26:45) Fixed Intelligence vs. Growth Mindset(00:28:53) Tool: Intelligence (Performance) vs. Effort Narrative, Labels(00:32:30) Tool: Failure &amp; Identity; Effort &amp; Verbs(00:34:36) Sponsor: AG1(00:35:41) Tool: Timing, Intelligence vs. Effort Praise &amp; Performance(00:40:080 Fixed Mindset vs. Growth Mindset: Failure &amp; Performance(00:50:28) Tool: Shift from Fixed Mindset(00:54:23) Sponsor: InsideTracker(00:55:30) Stress-is-Enhancing Mindset(01:05:53) How Stress Can Enhance Performance (01:13:21) Growth Mindset + Stress-is-Enhancing Mindset &amp; Performance(01:20:36) Reframing Stress(01:25:45) Tool 1: Student &amp; Teacher Mindset(01:28:17) Tool 2: Effort Praise/Feedback: Verbs not Labels(01:31:24) Tool 3: Errors &amp; Seeking Help(01:32:58) Tool 4: Self-Teaching &amp; Growth Mindset(01:34:35) Tool 5: Reframe “Mind is Like a Muscle” Analogy(01:39:20) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

How to Enhance Performance & Learning by Applying a Growth Mindset

In this episode, my guest is Robert Malenka, MD, PhD, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://drinkag1.com/hubermanROKA: https://roka.com/huberman Levels: https://levels.link/huberman LMNT: https://drinklmnt.com/huberman Momentous: https://livemomentous.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Robert Malenka(00:02:37) Sponsors: ROKA &amp; Levels(00:05:21) Dopamine &amp; Reward Circuitry(00:11:31) Reward, Arousal, Memory &amp; Dopamine (00:17:34) Context, Cues &amp; Dopamine Modification(00:25:38) Memory &amp; Reward Scaling(00:30:50) Dopamine, “Addictive Liability” &amp; Route of Administration (00:39:07) Sponsor: AG1(00:40:04) Drugs of Abuse &amp; Brain Changes; Addiction &amp; Individual Variability(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking(00:57:500 Opioids, Psychostimulants &amp; Dopamine(01:03:38) Sponsor: LMNT(01:04:51) Self-Doubt, Confidence &amp; Career(01:12:40) Autism Spectrum Disorder(01:19:29) Pro-Social Interaction &amp; Reward; Oxytocin, Serotonin &amp; Dopamine(01:30:30) Nucleus Accumbens &amp; Behavior Probability(01:38:28) Reward for Pro-Social Behavior(01:43:13) Social Media &amp; “Addictive Liability”; Gambling(01:52:17) Pain, Social Behavior &amp; Empathy(02:02:19) Empathy Circuitry, Dopamine &amp; Serotonin (02:10:07) Autism Spectrum Disorder &amp; Social Interactions, Empathy(02:17:23) MDMA, Serotonin &amp; Dopamine; Addiction &amp; Pro-Social Effects(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA &amp; Pharmacology(02:37:18) Serotonin, MDMA &amp; Psychedelics (02:40:16) Psychedelics: Research &amp; Therapeutic Potential(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is <a href="https://profiles.stanford.edu/robert-malenka" rel="nofollow" target="_blank">Robert Malenka, MD, PhD</a>, a professor of psychiatry and behavioral sciences at Stanford School of Medicine who has made numerous seminal discoveries of how the brain changes (neuroplasticity) in response to learning and in response to rewarding and reinforcing experiences. We discuss the brain’s several reward systems involving dopamine and serotonin and how these motivate us to seek out specific behaviors and substances. We discuss how these reward systems are modified based on context and our memories, and how they can be hijacked toward maladaptive drug seeking in addiction. We also explore how reward systems influence social connections, oxytocin and empathy and how that applies to our understanding of autism spectrum disorders. This episode should be of interest to those interested in neuroplasticity, social bonding, addiction, autism, learning and motivation.For the full show notes, visit <a href="https://hubermanlab.com/dr-robert-malenka-how-your-brains-reward-circuits-drive-your-choices/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a> Levels: <a href="https://levels.link/huberman" rel="nofollow" target="_blank">https://levels.link/huberman</a> LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a> Momentous: <a href="https://livemomentous.com/huberman" rel="nofollow" target="_blank">https://livemomentous.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Dr. Robert Malenka(00:02:37) Sponsors: ROKA &amp; Levels(00:05:21) Dopamine &amp; Reward Circuitry(00:11:31) Reward, Arousal, Memory &amp; Dopamine (00:17:34) Context, Cues &amp; Dopamine Modification(00:25:38) Memory &amp; Reward Scaling(00:30:50) Dopamine, “Addictive Liability” &amp; Route of Administration (00:39:07) Sponsor: AG1(00:40:04) Drugs of Abuse &amp; Brain Changes; Addiction &amp; Individual Variability(00:50:51) Reinforcement vs. Reward, Wanting vs. Liking(00:57:500 Opioids, Psychostimulants &amp; Dopamine(01:03:38) Sponsor: LMNT(01:04:51) Self-Doubt, Confidence &amp; Career(01:12:40) Autism Spectrum Disorder(01:19:29) Pro-Social Interaction &amp; Reward; Oxytocin, Serotonin &amp; Dopamine(01:30:30) Nucleus Accumbens &amp; Behavior Probability(01:38:28) Reward for Pro-Social Behavior(01:43:13) Social Media &amp; “Addictive Liability”; Gambling(01:52:17) Pain, Social Behavior &amp; Empathy(02:02:19) Empathy Circuitry, Dopamine &amp; Serotonin (02:10:07) Autism Spectrum Disorder &amp; Social Interactions, Empathy(02:17:23) MDMA, Serotonin &amp; Dopamine; Addiction &amp; Pro-Social Effects(02:28:13) Autism Spectrum Disorder, Social Behavior, MDMA &amp; Pharmacology(02:37:18) Serotonin, MDMA &amp; Psychedelics (02:40:16) Psychedelics: Research &amp; Therapeutic Potential(02:47:57) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Robert Malenka: How Your Brain’s Reward Circuits Drive Your Choices

In this episode, I explain a set of fitness tools gleaned from the 6-part guest series on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Tools to Improve Fitness(00:02:36) Sponsors: LMNT &amp; Helix Sleep(00:05:13) Foundational Fitness Program(00:13:33) Tool 1: Zone 2 Cardio &amp; Daily Activities(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets(00:33:11) Age-Related Strength Decline(00:36:53) Sponsor: AG1 (Athletic Greens)(00:38:08) Tool 3: “Sugarcane” Endurance Protocol(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular &amp; Muscular Endurance(00:55:31) Tool 5: Rest Period &amp; Physiological Sighs(00:01:20) Tool 6: Down-Regulation Breathing &amp; Recovery(01:04:32) Sponsor: InsideTracker(01:05:38) Tool 7: “The Line”(01:09:55) Tool 8: Smartphone Use &amp; Training(01:13:44) Tool 9: Omega-3 Fatty Acids(01:15:37) Tool 10: Creatine(01:20:080 Tool 11: Rhodiola Rosea(01:25:13) Tool 12: Training Fasted or Fed, Caffeine(01:31:09) Training Session Flexibility(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I explain a set of fitness tools gleaned from the <a href="https://youtube.com/playlist?list=PLPNW_gerXa4N_PVVoq0Za03YKASSGCazr" rel="nofollow" target="_blank">6-part guest series</a> on fitness, exercise and performance with Dr. Andy Galpin. First, I explain the essential components of a well-rounded fitness program for lifelong health and performance including the minimum requirements for progressive resistance and cardiovascular training. Then, I discuss 12 valuable science-supported fitness tools that take a small amount of time to implement, yet all of which can greatly enhance your level of fitness. These include short endurance-enhancing and strength and hypertrophy-enhancing tools, as well as psychological, respiration (breathing), nutrition and supplementation-based tools — all of which will improve your fitness in meaningful ways and can be easily layered into existing exercise programs to improve your fitness and performance outcomes.For the full show notes, visit <a href="https://hubermanlab.com/science-supported-tools-to-accelerate-your-fitness-goals/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a>Helix Sleep: <a href="https://helixsleep.com/huberman" rel="nofollow" target="_blank">https://helixsleep.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Tools to Improve Fitness(00:02:36) Sponsors: LMNT &amp; Helix Sleep(00:05:13) Foundational Fitness Program(00:13:33) Tool 1: Zone 2 Cardio &amp; Daily Activities(00:20:33) Tool 2: Low Repetition Strength Training, 3 x 5 Protocol, Warm-Up Sets(00:33:11) Age-Related Strength Decline(00:36:53) Sponsor: AG1 (Athletic Greens)(00:38:08) Tool 3: “Sugarcane” Endurance Protocol(00:43:29) Tool 4: Exercise “Snacks”; Cardiovascular &amp; Muscular Endurance(00:55:31) Tool 5: Rest Period &amp; Physiological Sighs(00:01:20) Tool 6: Down-Regulation Breathing &amp; Recovery(01:04:32) Sponsor: InsideTracker(01:05:38) Tool 7: “The Line”(01:09:55) Tool 8: Smartphone Use &amp; Training(01:13:44) Tool 9: Omega-3 Fatty Acids(01:15:37) Tool 10: Creatine(01:20:080 Tool 11: Rhodiola Rosea(01:25:13) Tool 12: Training Fasted or Fed, Caffeine(01:31:09) Training Session Flexibility(01:33:37) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Science-Supported Tools to Accelerate Your Fitness Goals

Jeffrey Goldberg

In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanLMNT: https://drinklmnt.com/huberman Eight Sleep: https://eightsleep.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Jeffrey Goldberg(00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep(00:06:29) Childhood &amp; Eye Exams(00:11:36) Eye Misalignment &amp; Recovery(00:20:38) Myopia (Near-Sightedness), Children &amp; Sunlight(00:30:04) Sponsor: AG1 (Athletic Greens)(00:31:18) Eye Safety &amp; Protection; Eye Hygiene(00:40:07) Adults &amp; Eye Exams; Optometrist vs Ophthalmologist(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses(00:54:54) Reading Glasses: Use &amp; Recommendations(00:58:34) Night Vision &amp; Glasses(01:02:55) Sponsor: InsideTracker(01:03:54) Corrective Eye Glasses, Exercises(01:09:52) Near-Far Exercise &amp; Presbyopia; Smooth Pursuit Exercise &amp; Concussion(01:13:25) Supranormal Vision &amp; Performance Training(01:19:11) 20/20 Vision; Visual Acuity(01:24:51) Contact Lenses: Use, Risks &amp; Aging(01:31:34) UV Protection &amp; Cataracts, “Blue Blockers”(01:38:20) Light Sensitivity &amp; Eye Color(01:40:29) LASIK Eye Surgery(01:46:26) Dry Eye, Tears &amp; Age(01:53:24) Dry Eye, Serum Tears &amp; Preservative-Free Artificial Tears; PRP(02:00:46) Vision Loss: Cataracts, Glaucoma(02:09:23) Age-Related Macular Degeneration, Dry &amp; Wet Forms(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure(02:22:17) Glaucoma Screening &amp; Treatment(02:28:07) Smoking, Vaping &amp; Vision Diseases; Cannabis &amp; Eye Pressure(02:35:13) Eye Pressure &amp; Sleep Position(02:37:48) Macular Degeneration, Optic Neuropathies &amp; Red-Light Therapy(02:42:23) “Floaters”(02:45:29) Eye Twitching(02:48:10) AREDS2 Supplementation &amp; Age-Related Macular Degeneration(02:53:39) Glaucoma &amp; Vitamin B3 Supplementation(02:58:42) Retinal Imaging &amp; Neurodegeneration Screening, Multiple Sclerosis(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is <a href="https://med.stanford.edu/jlg.html" rel="nofollow" target="_blank">Jeffrey Goldberg, MD, PhD</a>, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss.For the full show notes, visit <a href="https://hubermanlab.com/dr-jeffery-goldberg-how-to-improve-your-eye-health-and-offset-vision-loss" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Maui Nui Venison: <a href="https://mauinuivenison.com/huberman" rel="nofollow" target="_blank">https://mauinuivenison.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a> Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a> InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a> Momentous: <a href="https://livemomentous.com/huberman" rel="nofollow" target="_blank">https://livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Dr. Jeffrey Goldberg(00:03:08) Sponsors: Maui Nui, LMNT, Eight Sleep(00:06:29) Childhood &amp; Eye Exams(00:11:36) Eye Misalignment &amp; Recovery(00:20:38) Myopia (Near-Sightedness), Children &amp; Sunlight(00:30:04) Sponsor: AG1 (Athletic Greens)(00:31:18) Eye Safety &amp; Protection; Eye Hygiene(00:40:07) Adults &amp; Eye Exams; Optometrist vs Ophthalmologist(00:46:35) Presbyopia (Age-Related Vision Decline), Reading Glasses(00:54:54) Reading Glasses: Use &amp; Recommendations(00:58:34) Night Vision &amp; Glasses(01:02:55) Sponsor: InsideTracker(01:03:54) Corrective Eye Glasses, Exercises(01:09:52) Near-Far Exercise &amp; Presbyopia; Smooth Pursuit Exercise &amp; Concussion(01:13:25) Supranormal Vision &amp; Performance Training(01:19:11) 20/20 Vision; Visual Acuity(01:24:51) Contact Lenses: Use, Risks &amp; Aging(01:31:34) UV Protection &amp; Cataracts, “Blue Blockers”(01:38:20) Light Sensitivity &amp; Eye Color(01:40:29) LASIK Eye Surgery(01:46:26) Dry Eye, Tears &amp; Age(01:53:24) Dry Eye, Serum Tears &amp; Preservative-Free Artificial Tears; PRP(02:00:46) Vision Loss: Cataracts, Glaucoma(02:09:23) Age-Related Macular Degeneration, Dry &amp; Wet Forms(02:14:02) Diabetic Retinopathy, Type I vs Type II Diabetes(02:18:54) Diabetic Retinopathy Treatment, Blood Pressure(02:22:17) Glaucoma Screening &amp; Treatment(02:28:07) Smoking, Vaping &amp; Vision Diseases; Cannabis &amp; Eye Pressure(02:35:13) Eye Pressure &amp; Sleep Position(02:37:48) Macular Degeneration, Optic Neuropathies &amp; Red-Light Therapy(02:42:23) “Floaters”(02:45:29) Eye Twitching(02:48:10) AREDS2 Supplementation &amp; Age-Related Macular Degeneration(02:53:39) Glaucoma &amp; Vitamin B3 Supplementation(02:58:42) Retinal Imaging &amp; Neurodegeneration Screening, Multiple Sclerosis(03:06:30) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Jeffrey Goldberg: How to Improve Your Eye Health & Offset Vision Loss

Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.Timestamps(00:00:00) Introduction00:01:46 Pros &amp; Cons of Daily Caffeine Consumption00:23:01 Huberman Lab PremiumIn the full AMA episode, we discuss: Can Caffeine Have a Detrimental Effect on the Gut Microbiome? What Are Some Ways of Recovering or Resetting From Decision Fatigue? Effects of Social Isolation Title Card Photo Credit: Mike BlabacDisclaimer

Welcome to a preview of the eighth Ask Me Anything (AMA) episode, part of the <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">Huberman Lab Premium</a> subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the <a href="https://www.tiny.foundation/" rel="nofollow" target="_blank">Tiny Foundation</a>.Subscribe to Huberman Lab Premium at <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">https://hubermanlab.com/premium</a>.<h1>Timestamps</h1>(00:00:00) Introduction00:01:46 Pros &amp; Cons of Daily Caffeine Consumption00:23:01 Huberman Lab PremiumIn the full AMA episode, we discuss:<ul> <li>Can Caffeine Have a Detrimental Effect on the Gut Microbiome?</li> <li>What Are Some Ways of Recovering or Resetting From Decision Fatigue?</li> <li>Effects of Social Isolation</li> </ul> Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

Huberman Lab 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.

Tim Ferriss

In this episode, my guest is Tim Ferriss — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanLMNT: https://drinklmnt.com/hubermanLevels: https://levels.link/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Tim Ferriss(00:04:08) Sponsors: Maui Nui, LMNT, Levels(00:07:43) 4-Hour Body &amp; Development Mindset(00:15:22) Origins of Good Ideas(00:20:06) Writing &amp; Structured Thinking(00:27:58) Writing, Night Owls(00:33:06) Sponsor: AG1(00:34:21) Investigating Outliers; Social Media &amp; Smartphones(00:40:37) Scientific Literacy, Randomized Clinical Trials(00:45:09) Supplement &amp; Experiment Fails; Cold Exposure &amp; Hyperthermia(00:50:46) Slow Carb Diet &amp; Adherence(01:03:35) Morning Protein Intake; Fasting(01:08:48) Sponsor: InsideTracker(01:09:53) Power of Place; Building Your Network &amp; Volunteering(01:21:43) Developing Skills; Examining Motivation &amp; Good Questions; Simplicity(01:33:32) Early Psychedelic Exploration, Depression(01:45:38) Psychedelic Research &amp; Mental Health Funding(01:59:00) Saisei Foundation, Journalism Fellowship, Law &amp; Education(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics(02:13:28) Meditation, Transcendental Meditation, Nature(02:18:50) Extended Nature Retreats &amp; Integration Period; “Generative Drive”(02:28:05) Mentors(02:34:53) Mind &amp; Attention Allocation, Social Media, Boredom(02:43:08) Cockpunch(02:59:18) Suicide &amp; Depression, Sexual Abuse, Vulnerability(03:13:18) Making Meaning from Suffering(03:18:28) Role Identity, Future(03:26:21) Parenthood, Animals &amp; Training(03:31:23) Podcasting, Experimentation(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is <a href="https://tim.blog/" rel="nofollow" target="_blank">Tim Ferriss</a> — a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, <a href="https://tim.blog/podcast/" rel="nofollow" target="_blank">The Tim Ferriss Show</a>. We discuss Tim’s process of exploration, experimentation and mastery — themes that have spanned his career that have placed him on the cutting-edge of many important fields. Tim explains what questions to ask when approaching any new endeavor in order to maximize success. He also explains how to incorporate structure and playfulness into skill and knowledge mastery, how to find and work with mentors, the key importance of location and networks in creating truly impactful things. We also discuss Tim’s philanthropic efforts to support research on psychedelics for the treatment of mental health challenges and we discuss his latest creative endeavors. This episode should be of interest to a wide range of listeners, as Tim’s mastery and wisdom spans athletic and mental pursuits, business, media, technology and the arts. What distinguishes Tim is his ability to thoughtfully deconstruct these processes in order to teach others how to do the same.For the full show notes, visit <a href="https://hubermanlab.com/tim-ferriss-how-to-learn-better-and-create-your-best-future/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>Maui Nui Venison: <a href="https://mauinuivenison.com/huberman" rel="nofollow" target="_blank">https://mauinuivenison.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a>Levels: <a href="https://levels.link/huberman" rel="nofollow" target="_blank">https://levels.link/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a>Momentous: <a href="https://livemomentous.com/huberman" rel="nofollow" target="_blank">https://livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Tim Ferriss(00:04:08) Sponsors: Maui Nui, LMNT, Levels(00:07:43) 4-Hour Body &amp; Development Mindset(00:15:22) Origins of Good Ideas(00:20:06) Writing &amp; Structured Thinking(00:27:58) Writing, Night Owls(00:33:06) Sponsor: AG1(00:34:21) Investigating Outliers; Social Media &amp; Smartphones(00:40:37) Scientific Literacy, Randomized Clinical Trials(00:45:09) Supplement &amp; Experiment Fails; Cold Exposure &amp; Hyperthermia(00:50:46) Slow Carb Diet &amp; Adherence(01:03:35) Morning Protein Intake; Fasting(01:08:48) Sponsor: InsideTracker(01:09:53) Power of Place; Building Your Network &amp; Volunteering(01:21:43) Developing Skills; Examining Motivation &amp; Good Questions; Simplicity(01:33:32) Early Psychedelic Exploration, Depression(01:45:38) Psychedelic Research &amp; Mental Health Funding(01:59:00) Saisei Foundation, Journalism Fellowship, Law &amp; Education(02:08:22) Transcranial Magnetic Stimulation (TMS), Psychedelics(02:13:28) Meditation, Transcendental Meditation, Nature(02:18:50) Extended Nature Retreats &amp; Integration Period; “Generative Drive”(02:28:05) Mentors(02:34:53) Mind &amp; Attention Allocation, Social Media, Boredom(02:43:08) Cockpunch(02:59:18) Suicide &amp; Depression, Sexual Abuse, Vulnerability(03:13:18) Making Meaning from Suffering(03:18:28) Role Identity, Future(03:26:21) Parenthood, Animals &amp; Training(03:31:23) Podcasting, Experimentation(03:35:47) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Tim Ferriss: How to Learn Better & Create Your Best Future

In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanROKA: https://roka.com/hubermanHVMN: https://hvmn.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) MDMA “Ecstasy”(00:04:37) Sponsors: Helix Sleep, ROKA, HVMN(00:08:18) MDMA History &amp; Synthesis; Legality(00:14:45) MDMA, Methamphetamine (Meth), Dopamine &amp; Serotonin(00:23:30) MDMA vs Psychedelics vs Ketamine(00:26:54) MDMA &amp; Serotonin 1B Receptor, Subjective Feelings, Trauma(00:33:36) Sponsor: AG1(00:34:51) Amygdala &amp; Threat Detection, Pro-Social Behavior, MDMA Dosages(00:45:48) Interoception, MDMA &amp; Post-Traumatic Stress Disorder (PTSD)(00:52:36) Long-Term Effects, Threat Detection &amp; PTSD(00:56:14) MDMA, Social Connection &amp; Empathy; Meth, SSRIs(01:06:10) Sponsor: LMNT(01:07:22) Oxytocin &amp; MDMA(01:16:10) Safety &amp; Neurotoxicity; Recreational Use, Caffeine &amp; Fentanyl(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature(01:37:07) Post-MDMA “Crash”, Prolactin &amp; P‑5‑P(01:43:07) PTSD &amp; Trauma; Talk Therapy, SSRIs(01:54:09) PTSD Treatment: Talk Therapy + MDMA(02:02:46) MDMA &amp; Addiction; Dissociative PTSD &amp; Empathy(02:09:47) Side-Effects?, MDMA Efficacy &amp; Legality(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss Methyl​enedioxy​methamphetamine (MDMA), which is also commonly known as “ecstasy” or “molly,” including how it works in the brain to cause short- and long- term-shifts in emotional processing and its clinical applications for the treatment of post-traumatic stress disorder (PTSD), alcohol and other substance-use addictions. I discuss the neuronal mechanisms for how MDMA elevates mood, empathy, motivation, social engagement, and reduces “threat detection” and how these effects can synergistically support talk therapy. I also explain the ongoing debate about the potential neurotoxicity of MDMA, myths about the origins and treatments for post-MDMA “crash,” the evolving legal landscape around MDMA use for clinical purposes, and I caution recreational users about the extremely dangerous additives (e.g., fentanyl) now commonly found in black market MDMA. This should be of interest to those curious about MDMA, neuropharmacology, the origins of emotional processing in the brain, empathy, PTSD, neuroplasticity, mental health and psychiatry.For the full show notes, visit <a href="https://hubermanlab.com/the-science-of-mdma-and-its-therapeutic-applications" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://drinkag1.com/huberman" rel="nofollow" target="_blank">https://drinkag1.com/huberman</a>Helix Sleep: <a href="https://helixsleep.com/huberman" rel="nofollow" target="_blank">https://helixsleep.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>HVMN: <a href="https://hvmn.com/huberman" rel="nofollow" target="_blank">https://hvmn.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a>Momentous: <a href="https://livemomentous.com/huberman" rel="nofollow" target="_blank">https://livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) MDMA “Ecstasy”(00:04:37) Sponsors: Helix Sleep, ROKA, HVMN(00:08:18) MDMA History &amp; Synthesis; Legality(00:14:45) MDMA, Methamphetamine (Meth), Dopamine &amp; Serotonin(00:23:30) MDMA vs Psychedelics vs Ketamine(00:26:54) MDMA &amp; Serotonin 1B Receptor, Subjective Feelings, Trauma(00:33:36) Sponsor: AG1(00:34:51) Amygdala &amp; Threat Detection, Pro-Social Behavior, MDMA Dosages(00:45:48) Interoception, MDMA &amp; Post-Traumatic Stress Disorder (PTSD)(00:52:36) Long-Term Effects, Threat Detection &amp; PTSD(00:56:14) MDMA, Social Connection &amp; Empathy; Meth, SSRIs(01:06:10) Sponsor: LMNT(01:07:22) Oxytocin &amp; MDMA(01:16:10) Safety &amp; Neurotoxicity; Recreational Use, Caffeine &amp; Fentanyl(01:26:36) Is MDMA Neurotoxic?; Poly-Pharmacology, Body Temperature(01:37:07) Post-MDMA “Crash”, Prolactin &amp; P‑5‑P(01:43:07) PTSD &amp; Trauma; Talk Therapy, SSRIs(01:54:09) PTSD Treatment: Talk Therapy + MDMA(02:02:46) MDMA &amp; Addiction; Dissociative PTSD &amp; Empathy(02:09:47) Side-Effects?, MDMA Efficacy &amp; Legality(02:15:22) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

The Science of MDMA & Its Therapeutic Uses: Benefits & Risks

In this episode, my guest is Mary Helen Immordino-Yang, EdD, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanHVMN: https://hvmn.com/hubermanROKA: https://roka.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanThe Brain Body Contracthttps://hubermanlab.com/tourTimestamps(00:00:00) Dr. Mary Helen Immordino-Yang(00:02:11) Sponsors: Eight Sleep, HVMN, ROKA(00:05:54) Inspiration, Awe &amp; Story(00:09:59) Brain-Body, Narratives(00:15:58) Emotions, Durability &amp; Lifespan(00:21:47) Conjuring Stories, Historical Context &amp; Emotion(00:32:16) Sponsor: AG1(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story &amp; Emotion(00:46:24) Emotional Development &amp; Lifetime(00:57:13) Narrative &amp; Genocide; Checking Assumptions &amp; Mental Flexibility(01:05:22) Social Media, Cognitive Dissonance(01:09:52) Education, Deconstructing Beliefs &amp; Curiosity(01:17:22) Sponsor: InsideTracker(01:18:32) Emotion &amp; Learning; Constructing Meaning(01:28:59) Good Teachers &amp; Curiosity(01:33:25) Inter-disciplinary Education; Development &amp; Culture(01:50:58) Idea Exploration, Tolerance(01:56:53) Reframing Education, Deconstructing Assumptions(02:03:28) Safety, Creativity &amp; Default Mode Network(02:12:15) Civic Discourse &amp; Education; Deconstructing Ideas(02:27:31) “Mirror” Neurons, Shared Social Experiences(02:35:49) Cold Exposure &amp; Sickness; Role of Education(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is <a href="Mary%20Helen%20Immordino-Yang,%20EdD" rel="nofollow" target="_blank">Mary Helen Immordino-Yang, EdD</a>, professor of education, psychology and neuroscience at the University of Southern California and director of the Center for Affective Neuroscience, Development, Learning and Education, who has done groundbreaking research on emotions, self-awareness and social interactions and how these impact the way we learn and change across our lifespan. She explains how an understanding of emotions can be leveraged to improve learning in children and in adults, and how the education system should be altered to include new forms of exploration and to facilitate better learning and to include more diverse learning (and teaching) styles. This episode ought to be of interest to anyone interested in how we learn, human development in children and adults, as well as those generally interested in education, psychology or neuroscience.For the full show notes, visit <a href="https://hubermanlab.com/dr-immordino-yang-how-emotions-and-social-factors-impact-learning/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>HVMN: <a href="https://hvmn.com/huberman" rel="nofollow" target="_blank">https://hvmn.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a>Momentous: <a href="https://livemomentous.com/huberman" rel="nofollow" target="_blank">https://livemomentous.com/huberman</a><h2>The Brain Body Contract</h2><a href="https://hubermanlab.com/tour" rel="nofollow" target="_blank">https://hubermanlab.com/tour</a><h2>Timestamps</h2>(00:00:00) Dr. Mary Helen Immordino-Yang(00:02:11) Sponsors: Eight Sleep, HVMN, ROKA(00:05:54) Inspiration, Awe &amp; Story(00:09:59) Brain-Body, Narratives(00:15:58) Emotions, Durability &amp; Lifespan(00:21:47) Conjuring Stories, Historical Context &amp; Emotion(00:32:16) Sponsor: AG1(00:33:30) Hierarchal Emotion Organization, Default Mode Network, Story &amp; Emotion(00:46:24) Emotional Development &amp; Lifetime(00:57:13) Narrative &amp; Genocide; Checking Assumptions &amp; Mental Flexibility(01:05:22) Social Media, Cognitive Dissonance(01:09:52) Education, Deconstructing Beliefs &amp; Curiosity(01:17:22) Sponsor: InsideTracker(01:18:32) Emotion &amp; Learning; Constructing Meaning(01:28:59) Good Teachers &amp; Curiosity(01:33:25) Inter-disciplinary Education; Development &amp; Culture(01:50:58) Idea Exploration, Tolerance(01:56:53) Reframing Education, Deconstructing Assumptions(02:03:28) Safety, Creativity &amp; Default Mode Network(02:12:15) Civic Discourse &amp; Education; Deconstructing Ideas(02:27:31) “Mirror” Neurons, Shared Social Experiences(02:35:49) Cold Exposure &amp; Sickness; Role of Education(02:38:51) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Immordino-Yang: How Emotions & Social Factors Impact Learning

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premium.Timestamps(00:00:00) Introduction(00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?(00:20:02) Huberman Lab PremiumIn the full AMA episode, we discuss: How Can You Increase Rapid Eye Movement (REM) Sleep? What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance? Articles Immune system of cold-exposed and cold-adapted humans Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players Sleep extension improves serving accuracy: A study with college varsity tennis players The impact of extended sleep on daytime alertness, vigilance, and mood Title Card Photo Credit: Mike BlabacDisclaimer

Welcome to a preview of the seventh Ask Me Anything (AMA) episode, part of the <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">Huberman Lab Premium</a> subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the <a href="https://www.tiny.foundation/" rel="nofollow" target="_blank">Tiny Foundation</a>.Subscribe to Huberman Lab Premium at <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">https://hubermanlab.com/premium</a>.<h1>Timestamps</h1>(00:00:00) Introduction(00:01:45) Is It Possible to Get a Cold or Sick From Deliberate Cold Exposure?(00:20:02) Huberman Lab Premium In the full AMA episode, we discuss:<ul> <li>How Can You Increase Rapid Eye Movement (REM) Sleep?</li> <li>What Experiment(s) Would You Like to Undertake in Regard to Physical or Mental Performance?</li> </ul><h1>Articles</h1><ul> <li><a href="https://link.springer.com/article/10.1007/BF00242274" rel="nofollow" target="_blank">Immune system of cold-exposed and cold-adapted humans</a></li> <li><a href="https://www.pnas.org/doi/10.1073/pnas.1322174111" rel="nofollow" target="_blank">Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans</a></li> <li><a href="https://academic.oup.com/sleep/article/34/7/943/2596050?login=false" rel="nofollow" target="_blank">The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players</a></li> <li><a href="https://www.sciencedirect.com/science/article/abs/pii/S0031938415300895?via%3Dihub" rel="nofollow" target="_blank">Sleep extension improves serving accuracy: A study with college varsity tennis players</a></li> <li><a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945704001091?via%3Dihub" rel="nofollow" target="_blank">The impact of extended sleep on daytime alertness, vigilance, and mood</a></li> </ul> Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

AMA #7: Cold Exposure, Maximizing REM Sleep & My Next Scientific Studies

In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1: https://athleticgreens.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanROKA: https://roka.com/hubermanHVMN: https://hvmn.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://www.livemomentous.com/hubermanThe Brain Body Contracthttps://hubermanlab.com/tourTimestamps(00:00:00) Stimulants &amp; Attention-Deficient/Hyperactivity Disorder (ADHD)(00:03:21) Sponsors: Maui Nui, ROKA, HVMN(00:06:35) The Brain-Body Contract(00:07:22) Attention, Prefrontal Cortex &amp; ADHD(00:16:27) Stimulants “Sympathomimetics”(00:21:29) Adderall, Dopamine &amp; Norepinephrine(00:25:58) Sympathomimetics, Dopamine &amp; Norepinephrine(00:31:05) Sponsor: AG1(00:32:20) Vyvanse is Timed-Release D-Amp(00:36:36) Ritalin, Concerta(00:40:10) Dopamine &amp; “Noise Reduction”; Norepinephrine &amp; “Signal Amplification”(00:45:28) ADHD: Focus, Hyperactivity &amp; Impulsivity; Drug Selection &amp; Dose(00:50:57) How do Stimulants ‘Calm’ ADHD?(00:54:480 Neuroplasticity &amp; Neuromodulators(00:58:06) Kids, ADHD Diagnosis &amp; Treatment; Predispose Addiction?(01:04:02) Sponsor: InsideTracker(01:05:12) ADHD Medications: Individuality, Doses, Tapering &amp; Long-Term Use(01:13:28) Medication &amp; Long-Term Effects: Height, Cardiovascular Risk, Alcohol(01:19:32) Cortisol &amp; Hormones(01:27:45) Psychosis &amp; Addiction; Methamphetamine(01:38:20) Recreational Use, Addiction &amp; Psychosis; Habituation(01:42:30) Drug Holidays; Ritalin &amp; Long-Term Effects(01:45:35) Modafinil, Armodafinil; Side-Effects(01:53:03) Guanfacine, Alcohol(01:58:03) ADHD Medications(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I explain how medications such as Adderall, Ritalin, Vyvanse and other stimulants work to increase focus and treat attention-deficit/hyperactivity disorder (ADHD). I explain the brain circuits involved in focus and the key roles dopamine and norepinephrine play in their regulation. Then I explain how stimulants such as Adderall and Vyvanse can increase focus and reduce hyperactivity in kids or adults with ADHD, and how and why Ritalin and other medications (e.g., Modafinil, Guanfacine) may work better for some. I explain the long-term effects of ADHD medications on height, cardiovascular health, hormones, predisposition to addiction and psychosis, and whether these treatments can be used and then stopped. I also discuss the immense individual variation in dosage sensitivity for these medications and the negative side-effects that occur from recreational use. This episode ought to benefit anyone with ADHD, their parents, those on ADHD medications or anyone curious about how these medications work.For the full show notes, visit <a href="https://hubermanlab.com/adderall-stimulants-and-modafinil-for-adhd-short-and-long-term-effects/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1: <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Maui Nui Venison: <a href="https://mauinuivenison.com/huberman" rel="nofollow" target="_blank">https://mauinuivenison.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>HVMN: <a href="https://hvmn.com/huberman" rel="nofollow" target="_blank">https://hvmn.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a>Momentous: <a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>The Brain Body Contract</h2><a href="https://hubermanlab.com/tour" rel="nofollow" target="_blank">https://hubermanlab.com/tour</a><h2>Timestamps</h2>(00:00:00) Stimulants &amp; Attention-Deficient/Hyperactivity Disorder (ADHD)(00:03:21) Sponsors: Maui Nui, ROKA, HVMN(00:06:35) The Brain-Body Contract(00:07:22) Attention, Prefrontal Cortex &amp; ADHD(00:16:27) Stimulants “Sympathomimetics”(00:21:29) Adderall, Dopamine &amp; Norepinephrine(00:25:58) Sympathomimetics, Dopamine &amp; Norepinephrine(00:31:05) Sponsor: AG1(00:32:20) Vyvanse is Timed-Release D-Amp(00:36:36) Ritalin, Concerta(00:40:10) Dopamine &amp; “Noise Reduction”; Norepinephrine &amp; “Signal Amplification”(00:45:28) ADHD: Focus, Hyperactivity &amp; Impulsivity; Drug Selection &amp; Dose(00:50:57) How do Stimulants ‘Calm’ ADHD?(00:54:480 Neuroplasticity &amp; Neuromodulators(00:58:06) Kids, ADHD Diagnosis &amp; Treatment; Predispose Addiction?(01:04:02) Sponsor: InsideTracker(01:05:12) ADHD Medications: Individuality, Doses, Tapering &amp; Long-Term Use(01:13:28) Medication &amp; Long-Term Effects: Height, Cardiovascular Risk, Alcohol(01:19:32) Cortisol &amp; Hormones(01:27:45) Psychosis &amp; Addiction; Methamphetamine(01:38:20) Recreational Use, Addiction &amp; Psychosis; Habituation(01:42:30) Drug Holidays; Ritalin &amp; Long-Term Effects(01:45:35) Modafinil, Armodafinil; Side-Effects(01:53:03) Guanfacine, Alcohol(01:58:03) ADHD Medications(02:00:26) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Adderall, Stimulants & Modafinil for ADHD: Short- & Long-Term Effects

Robin Carhart-Harris

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanLevels: https://levels.link/hubermanHVMN: https://hvmn.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://www.livemomentous.com/hubermanThe Brain Body Contracthttps://hubermanlab.com/tourTimestamps(00:00:00) Dr. Robin Carhart-Harris(00:02:12) Sponsors: Eight Sleep, Levels, HVMN(00:05:41) The Brain-Body Contract(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology(00:12:05) Psychedelics &amp; Revealing the Unconscious Mind, Psychotherapy(00:17:32) Microdosing(00:26:08) Psilocybin vs. Magic Mushroom Doses(00:28:28) “Psychedelic-Therapy”, Music(00:35:12) Sponsor: AG1(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”(00:43:01) Negative Emotions, Fear &amp; Psychedelics(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs(00:58:45) Psilocybin &amp; Depression; Long-Term Effects: Connectivity &amp; Neuroplasticity(01:09:14) Sponsor: LMNT(01:10:26) Psilocybin Therapy &amp; Anorexia(01:12:56) Integration Phase &amp; Psychedelic-Therapy; Meditation(01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition(01:30:16) Fibromyalgia &amp; Psychedelic Treatment; MDMA Therapy &amp; “Inner Healer”(01:38:55) Placebo Response &amp; Psychedelic Therapy(01:41:39) LSD &amp; Psychedelic-Therapy, Micro-Dose(01:48:19) Combination Psilocybin-MDMA Therapy(01:56:06) DMT “Rocketship” &amp; Serotonin 2A Receptors; Ibogaine(02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses(02:12:26) Psychedelics &amp; Legal Landscape; Decriminalization(02:17:54) MDMA, Trauma &amp; Clinical Trials; Future Regulatory (FDA) Approval?(02:23:25) Psilocybin &amp; Current Clinical Trials(02:28:41) Mental Health &amp; Psychedelic Treatment, Safeguards, Paradigm Shift(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is Robin Carhart-Harris, PhD, distinguished professor of neurology and psychiatry at the University of California, San Francisco. He is one of leading researchers in the study of how psychedelics such as psilocybin, LSD and DMT can change the human brain and in doing so, be used to successfully treat various mental health challenges such as major depression, anorexia, obsessive-compulsive disorder (OCD) and addiction. He explains how psilocybin induces sustained changes in adaptive brain wiring and cognition. We discuss the key components of safe and effective psychedelic journeys, the role of hallucinations, the use of eye-masks to encourage people to “go internal,” and music, as well as what effective therapist support consists of before, during and after the session (also known as integration). We discuss micodosing vs. macrodosing and how researchers control for placebo effects in psychedelic research. We also discuss the current legal landscape around psychedelic therapies. Psychedelic therapies are fast emerging as powerful and soon-to-be mainstream treatments for medical health disorders, but they are not without their risks. As such, this episode ought to be of use to anyone interested in brain plasticity, mental health, psychology or neuroscience.For the full show notes, visit <a href="https://hubermanlab.com/dr-robin-carhart-harris-the-science-of-psychedelics-for-mental-health" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>Levels: <a href="https://levels.link/huberman" rel="nofollow" target="_blank">https://levels.link/huberman</a>HVMN: <a href="https://hvmn.com/huberman" rel="nofollow" target="_blank">https://hvmn.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a>Momentous: <a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>The Brain Body Contract</h2><a href="https://hubermanlab.com/tour" rel="nofollow" target="_blank">https://hubermanlab.com/tour</a><h2>Timestamps</h2>(00:00:00) Dr. Robin Carhart-Harris(00:02:12) Sponsors: Eight Sleep, Levels, HVMN(00:05:41) The Brain-Body Contract(00:06:31) Origin of the Word: “Psychedelics”; Pharmacology(00:12:05) Psychedelics &amp; Revealing the Unconscious Mind, Psychotherapy(00:17:32) Microdosing(00:26:08) Psilocybin vs. Magic Mushroom Doses(00:28:28) “Psychedelic-Therapy”, Music(00:35:12) Sponsor: AG1(00:36:26) Psychedelic Journey: “Trust, Let Go, Be Open”(00:43:01) Negative Emotions, Fear &amp; Psychedelics(00:46:21) Global Functional Connectivity, Serotonin 2A Receptor; Subjective Experiences(00:52:33) Pharmacology: Therapeutics without Psychedelic Effects; SSRIs(00:58:45) Psilocybin &amp; Depression; Long-Term Effects: Connectivity &amp; Neuroplasticity(01:09:14) Sponsor: LMNT(01:10:26) Psilocybin Therapy &amp; Anorexia(01:12:56) Integration Phase &amp; Psychedelic-Therapy; Meditation(01:19:50) First-Time Psychedelic Use, “Entropic Brain Effect”, Neuroplasticity, Cognition(01:30:16) Fibromyalgia &amp; Psychedelic Treatment; MDMA Therapy &amp; “Inner Healer”(01:38:55) Placebo Response &amp; Psychedelic Therapy(01:41:39) LSD &amp; Psychedelic-Therapy, Micro-Dose(01:48:19) Combination Psilocybin-MDMA Therapy(01:56:06) DMT “Rocketship” &amp; Serotonin 2A Receptors; Ibogaine(02:01:04) “Ego Dissolution”, Cocaine vs. Psychedelics; Relapses(02:12:26) Psychedelics &amp; Legal Landscape; Decriminalization(02:17:54) MDMA, Trauma &amp; Clinical Trials; Future Regulatory (FDA) Approval?(02:23:25) Psilocybin &amp; Current Clinical Trials(02:28:41) Mental Health &amp; Psychedelic Treatment, Safeguards, Paradigm Shift(02:34:39) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Robin Carhart-Harris: The Science of Psychedelics for Mental Health

Susanna Søberg

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanPlunge: https://plunge.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanThesis: https://takethesis.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://www.livemomentous.com/hubermanThe Brain Body ContractTickets: https://hubermanlab.com/tourPresale code: HUBERMANTimestamps(00:00:00) Dr. Susanna Søberg(00:03:23) Sponsors: Plunge, Maui Nui, Thesis(00:06:49) The Brain-Body Contract(00:07:40) Physiology in Uncomfortably Cold Environments(00:12:05) Tool: Water Temperature, “Cold Shock” &amp; Discomfort(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat(00:22:11) Cold Receptors, Brown Fat &amp; Temperature Homeostasis(00:25:22) Shiver, “After Drop”, Healthy Stress(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure(00:35:48) Sponsor: AG1(00:37:02) Blood Pressure &amp; Heath(00:38:26) Brown Fat, Insulin Sensitivity &amp; Metabolism(00:45:07) Temperature Regulation, Brown Fat vs. White Fat(00:52:26) Cold Resilience, Scandinavia(00:59:07) Sponsor: InsideTracker(01:00:16) Winter Swimmers &amp; Brown Fat; Discomfort(01:10:28) Sex differences &amp; Brown Fat, Cold-Adapted(01:15:21) Diving Reflex &amp; Parasympathetic Activation(01:18:44) Tool: Deliberate Cold &amp; Sauna Protocol(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm &amp; Brown Fat(01:31:14) Tool: Minimum Threshold for Cold &amp; Heat; Sauna &amp; Cardiovascular Health(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions(01:38:09) Cold Exposure, Sleep Quality, Clothing(01:47:37) “Brown Fat Negative” &amp; Shiver(01:52:13) Cold &amp; Heat, Inflammation Reduction(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism(01:59:39) Cold Exposure: Fed or Fasted?(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold(02:05:21) Tool: Headache &amp; Cold Exposure; Head Submersion &amp; Head Coverings(02:11:29) Children &amp; Hypothermia Risk(02:17:16) Gender Differences &amp; Cold Exposure(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm &amp; Temperature(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is Susanna Søberg, PhD. She earned her doctoral degree at the University of Copenhagen in Denmark, researching the effects of deliberate cold and deliberate heat exposure on metabolism and other aspects of human physiology. We discuss how cold or sauna can improve metabolism, cardiovascular and brain health, balance hormones, and decrease inflammation. Dr. Søberg discusses how deliberate cold protocols can improve glucose metabolism and insulin sensitivity and trigger release of neurotransmitters like dopamine and norepinephrine which enhance energy, mood, and focus. We compare cold showers and cold immersion, traditional and infrared saunas, and other variables. This episode provides actionable tools and answers to common questions about the use of deliberate cold and heat to improve health.For the full show notes, visit <a href="https://hubermanlab.com/dr-susanna-soberg-how-to-use-cold-and-heat-exposure-to-improve-your-health/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Plunge: <a href="https://plunge.com/huberman" rel="nofollow" target="_blank">https://plunge.com/huberman</a>Maui Nui: <a href="https://mauinuivenison.com/huberman" rel="nofollow" target="_blank">https://mauinuivenison.com/huberman</a>Thesis: <a href="https://takethesis.com/huberman" rel="nofollow" target="_blank">https://takethesis.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a>Momentous: <a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>The Brain Body Contract</h2>Tickets: <a href="https://hubermanlab.com/tour" rel="nofollow" target="_blank">https://hubermanlab.com/tour</a>Presale code: HUBERMAN<h2>Timestamps</h2>(00:00:00) Dr. Susanna Søberg(00:03:23) Sponsors: Plunge, Maui Nui, Thesis(00:06:49) The Brain-Body Contract(00:07:40) Physiology in Uncomfortably Cold Environments(00:12:05) Tool: Water Temperature, “Cold Shock” &amp; Discomfort(00:17:37) Cold Showers vs. Immersion in Water, Brown Fat(00:22:11) Cold Receptors, Brown Fat &amp; Temperature Homeostasis(00:25:22) Shiver, “After Drop”, Healthy Stress(00:31:08) Long-Term Health Benefits of Deliberate Cold Exposure(00:35:48) Sponsor: AG1(00:37:02) Blood Pressure &amp; Heath(00:38:26) Brown Fat, Insulin Sensitivity &amp; Metabolism(00:45:07) Temperature Regulation, Brown Fat vs. White Fat(00:52:26) Cold Resilience, Scandinavia(00:59:07) Sponsor: InsideTracker(01:00:16) Winter Swimmers &amp; Brown Fat; Discomfort(01:10:28) Sex differences &amp; Brown Fat, Cold-Adapted(01:15:21) Diving Reflex &amp; Parasympathetic Activation(01:18:44) Tool: Deliberate Cold &amp; Sauna Protocol(01:23:11) Winter Swimmers, Shiver; Circadian Rhythm &amp; Brown Fat(01:31:14) Tool: Minimum Threshold for Cold &amp; Heat; Sauna &amp; Cardiovascular Health(01:35:19) Tool: Maintaining Stimulus when Cold-Adapted; Shorter Sessions(01:38:09) Cold Exposure, Sleep Quality, Clothing(01:47:37) “Brown Fat Negative” &amp; Shiver(01:52:13) Cold &amp; Heat, Inflammation Reduction(01:55:40) Tool: “Soberg Principle”: End on Cold, Metabolism(01:59:39) Cold Exposure: Fed or Fasted?(02:00:32) Raynaud’s Syndrome; Hand/Feet Protection in Cold(02:05:21) Tool: Headache &amp; Cold Exposure; Head Submersion &amp; Head Coverings(02:11:29) Children &amp; Hypothermia Risk(02:17:16) Gender Differences &amp; Cold Exposure(02:19:57) Tool: Brief, Repeated Temperature Changes; Circadian Rhythm &amp; Temperature(2:27:53) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanEight Sleep: https://eightsleep.com/hubermanROKA: https://roka.com/hubermanHVMN: https://hvmn.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Psilocybin, Legal Considerations(00:08:32) Sponsors: Eight Sleep, ROKA, HVMN(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin(00:21:40) Serotonin Receptor Expression; Visual Hallucinations &amp; Eyes Closed(00:27:21) Safety &amp; Cautions for Specific Patient Populations(00:29:13) Sponsor: AG1(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”(00:36:21) Psychedelic Journey: Set, Setting &amp; Support(00:43:43) Music &amp; the Psilocybin Journey; Duration of Effects(00:48:58) Psilocybin &amp; the Brain: Subjective Experiences, Perception(00:58:36) Sponsor: LMNT(00:59:48) Brain Networks &amp; Therapeutic Outcomes(01:05:23) Creativity; Music, Emotionality &amp; Psychedelic Journeys(01:12:39) Depression &amp; Psychedelics as Neuroplasticity “Wedge”(01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness”(01:25:23) “Bad Trips”, Anxiety &amp; Physiological Sighs(01:32:57) Therapeutic Use of Psilocybin(01:36:11) Neuroplasticity, Structural Brain Changes &amp; Psilocybin(01:48:08) Psychedelics: Therapeutic Breakthroughs &amp; Depression(01:56:37) Combining Psilocybin Therapy &amp; Talk Therapy, Antidepressant Effects(02:03:11) Psilocybin Experience &amp; Mental Health(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss what psilocybin is (chemically) and how it works at the cellular and neural circuit level to trigger neuroplasticity, which is our brain’s ability to rewire itself in ways that lead to long-lasting shifts in our emotional, cognitive and behavioral patterns and abilities. I discuss the emerging clinical trial evidence for the use of psilocybin in the treatment of depression, addictions and other psychiatric challenges. I explain the typical duration and phases of a psilocybin journey, the different categories of dosages often used and I explain the importance of set, setting and support when using psychedelics. I explain which groups of people place themselves at great risk by taking psilocybin as well as groups that could benefit, and I highlight the rapidly changing legal and medical landscape around psilocybin. This episode is a thorough exploration of psilocybin from the scientific and clinical literature perspective and ought to be of interest to anyone curious about psilocybin, mental health, neuroplasticity and/or psychedelics more generally.For the full show notes, visit <a href="https://hubermanlab.com/how-psilocybin-can-rewire-our-brain-its-therapeutic-benefits-and-its-risks/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>Eight Sleep: <a href="https://eightsleep.com/huberman" rel="nofollow" target="_blank">https://eightsleep.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>HVMN: <a href="https://hvmn.com/huberman" rel="nofollow" target="_blank">https://hvmn.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Psilocybin, Legal Considerations(00:08:32) Sponsors: Eight Sleep, ROKA, HVMN(00:12:00) Psilocybin Becomes Psilocin in the Gut, Serotonin(00:17:00) The Serotonin 2A Receptor, Therapeutic Outcomes SSRIs vs. Psilocybin(00:21:40) Serotonin Receptor Expression; Visual Hallucinations &amp; Eyes Closed(00:27:21) Safety &amp; Cautions for Specific Patient Populations(00:29:13) Sponsor: AG1(00:30:28) Psilocybin, “Magic Mushrooms” Dosing, Micro-Dosing, “Heroic Doses”(00:36:21) Psychedelic Journey: Set, Setting &amp; Support(00:43:43) Music &amp; the Psilocybin Journey; Duration of Effects(00:48:58) Psilocybin &amp; the Brain: Subjective Experiences, Perception(00:58:36) Sponsor: LMNT(00:59:48) Brain Networks &amp; Therapeutic Outcomes(01:05:23) Creativity; Music, Emotionality &amp; Psychedelic Journeys(01:12:39) Depression &amp; Psychedelics as Neuroplasticity “Wedge”(01:16:53) Positive Psychedelic Journeys, Unity, “Oceanic Boundlessness”(01:25:23) “Bad Trips”, Anxiety &amp; Physiological Sighs(01:32:57) Therapeutic Use of Psilocybin(01:36:11) Neuroplasticity, Structural Brain Changes &amp; Psilocybin(01:48:08) Psychedelics: Therapeutic Breakthroughs &amp; Depression(01:56:37) Combining Psilocybin Therapy &amp; Talk Therapy, Antidepressant Effects(02:03:11) Psilocybin Experience &amp; Mental Health(2:06:42) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Neural Network Newsletter, Social MediaTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

How Psilocybin Can Rewire Our Brain, Its Therapeutic Benefits & Its Risks

Noam Sobel

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanROKA: https://roka.com/hubermanThesis: https://takethesis.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Noam Sobel(00:03:46) Sponsors: ROKA, Thesis, Helix Sleep(00:06:46) Olfaction Circuits (Smell)(00:14:49) Loss &amp; Regeneration of Smell, Illness(00:21:39) Brain Processing of Smell(00:24:40) Smell &amp; Memories(00:27:52) Sponsor: AG1(00:29:07) Humans &amp; Odor Tracking(00:39:25) The Alternating Nasal Cycle &amp; Autonomic Nervous System(00:48:18) Cognitive Processing &amp; Breathing(00:54:47) Neurodegenerative Diseases &amp; Olfaction(01:00:12) Congenital Anosmia(01:05:01) Sponsor: InsideTracker(01:06:19) Handshaking, Sharing Chemicals &amp; Social Sensing(01:15:07) Smelling Ourselves &amp; Smelling Others(01:22:02) Odors &amp; Romantic Attraction(01:24:58) Vomeronasal Organ, “Bruce Effect” &amp; Miscarriage(01:40:20) Social Chemo-Signals, Fear(01:50:26) Chemo-Signaling, Aggression &amp; Offspring(02:03:57) Menstrual Cycle Synchronization(02:12:11) Sweat, Tears, Emotions &amp; Testosterone(02:27:46) Science Politics(02:37:54) Food Odors &amp; Nutritional Value(02:45:34) Human Perception &amp; Odorant Similarity(02:52:12) Digitizing Smell, COVID-19 &amp; Smell(03:05:50) Medical Diagnostic Future &amp; Olfaction Digitization(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, my guest is Noam Sobel, PhD, professor of neurobiology in the department of brain sciences at the Weizmann Institute of Science. Dr. Sobel explains his lab’s research on the biological mechanisms of smell (“olfaction”) and how sensing odorants and chemicals in our environment impacts human behavior, cognition, social connections, and hormones. He explains how smell is a crucial component of “social sensing” and how we use olfaction when meeting new people to determine things about their physiology and psychology, and he explains how this impacts friendships and romantic partners. He explains how smell influences emotions, hormone levels, memories and the relationship between breathing and autonomic homeostasis. He describes how smell-based screening tests can aid disease diagnosis and explains his lab’s work on digitization of smell — which may soon allow online communication to include “sending of odors” via the internet. Dr. Sobel’s work illustrates how sensitive human olfaction is and how it drives much of our biology and behavior.For the full show notes, visit <a href="https://hubermanlab.com/dr-noam-sobel-how-smells-influence-our-hormones-health-and-behavior/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>ROKA: <a href="https://roka.com/huberman" rel="nofollow" target="_blank">https://roka.com/huberman</a>Thesis: <a href="https://takethesis.com/huberman" rel="nofollow" target="_blank">https://takethesis.com/huberman</a>Helix Sleep: <a href="https://helixsleep.com/huberman" rel="nofollow" target="_blank">https://helixsleep.com/huberman</a>InsideTracker: <a href="https://insidetracker.com/huberman" rel="nofollow" target="_blank">https://insidetracker.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/huberman" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Dr. Noam Sobel(00:03:46) Sponsors: ROKA, Thesis, Helix Sleep(00:06:46) Olfaction Circuits (Smell)(00:14:49) Loss &amp; Regeneration of Smell, Illness(00:21:39) Brain Processing of Smell(00:24:40) Smell &amp; Memories(00:27:52) Sponsor: AG1(00:29:07) Humans &amp; Odor Tracking(00:39:25) The Alternating Nasal Cycle &amp; Autonomic Nervous System(00:48:18) Cognitive Processing &amp; Breathing(00:54:47) Neurodegenerative Diseases &amp; Olfaction(01:00:12) Congenital Anosmia(01:05:01) Sponsor: InsideTracker(01:06:19) Handshaking, Sharing Chemicals &amp; Social Sensing(01:15:07) Smelling Ourselves &amp; Smelling Others(01:22:02) Odors &amp; Romantic Attraction(01:24:58) Vomeronasal Organ, “Bruce Effect” &amp; Miscarriage(01:40:20) Social Chemo-Signals, Fear(01:50:26) Chemo-Signaling, Aggression &amp; Offspring(02:03:57) Menstrual Cycle Synchronization(02:12:11) Sweat, Tears, Emotions &amp; Testosterone(02:27:46) Science Politics(02:37:54) Food Odors &amp; Nutritional Value(02:45:34) Human Perception &amp; Odorant Similarity(02:52:12) Digitizing Smell, COVID-19 &amp; Smell(03:05:50) Medical Diagnostic Future &amp; Olfaction Digitization(03:10:55) Zero-Cost Support, YouTube Feedback, Spotify &amp; Apple Reviews, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer" rel="nofollow" target="_blank">Disclaimer</a>

Dr. Noam Sobel: How Smells Influence Our Hormones, Health & Behavior

Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the Huberman Lab Premium subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the Tiny Foundation.Subscribe to Huberman Lab Premium at https://hubermanlab.com/premiumTimestamps(00:00:00) Introduction(00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye?(00:33:55) Huberman Lab PremiumIn the full AMA episode, we discuss: Why We Yawn and Don't Yawn During Sleep How to Stay Motivated and Overcome Lethargy in Learning Title Card Photo Credit: Mike BlabacDisclaimer

Welcome to a preview of the sixth Ask Me Anything (AMA) episode, part of the <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">Huberman Lab Premium</a> subscription.The Huberman Lab Premium subscription was launched for two main reasons. First, it was launched in order to raise support for the standard Huberman Lab podcast channel — which will continue to come out every Monday at zero-cost. Second, it was launched as a means to raise funds for important scientific research. A significant portion of proceeds from the Huberman Lab Premium subscription will fund human research (not animal models) selected by Dr. Huberman, with a dollar-for-dollar match from the <a href="https://www.tiny.foundation/" rel="nofollow" target="_blank">Tiny Foundation</a>.Subscribe to Huberman Lab Premium at <a href="https://hubermanlab.com/premium" rel="nofollow" target="_blank">https://hubermanlab.com/premium</a><h2>Timestamps</h2>(00:00:00) Introduction(00:01:53) What Are the Best Eye Exercises, Supplements, Food, Protection Practices for the Eye?(00:33:55) Huberman Lab Premium In the full AMA episode, we discuss:<ul> <li>Why We Yawn and Don't Yawn During Sleep</li> <li>How to Stay Motivated and Overcome Lethargy in Learning</li> </ul> Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

AMA #6: Eye Health, Why We Yawn & Increasing Motivation

Huberman Lab

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction/Avenues for Support(00:00:31) Sponsors: AG1, LMNT(00:04:58) Deliberate Unlearning(00:06:43) Pain, Injury and Regeneration(00:09:17) A System of Touch (Somatosensation)(00:11:42) Pain and Injury are Dissociable(00:15:19) Objective versus Subjective Control of Experience(00:16:15) Plasticity of Perception(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain(00:18:42) Homoculous, Ratonculous, Dogunculus(00:19:05) “Sensitivity” explained(00:21:30) Inflammation(00:22:24) Phantom Limb Pain(00:24:00) Top-down Relief of Pain by Vision(00:26:41) From Deaf to Hearing Sounds(00:28:10) Pain Is In The Mind &amp; Body(00:29:44) Recovering Movement Faster After Injury(00:35:00) Don’t Over Compensate(00:37:34) Concussion, TBI &amp; Brain Ageing(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance(00:43:05) Body Position &amp; Angle During Sleep(00:44:30) Types of Exercise For Restoring &amp; Maintaining Brain Health(00:47:33) Ambulance Cells in The Brain(00:49:20) True Pain Control by Belief and Context(00:51:45) Romantic Love and Pain(00:55:05) Dopaminergic Control of Pain(00:57:15) Acupuncture: Rigorous Scientific Assessment(01:07:32) Vagus Activation and Autonomic Control of Pain(01:08:30) Inflammation, Turmeric, Lead and DHT(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing(01:14:53) Protocols For Accelerating Tissue Repair &amp; Managing Pain(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight(01:26:10) Glymphatics and Sleep(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots(01:31:38) Young Blood: Actual Science(01:35:44) Synthesis, Support &amp; ResourcesTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I describe the science of how and why pain arises in the body and brain, and how we can actively control our experience of pain. I discuss inflammation, stress, acupuncture, limb damage and Traumatic Brain Injury (TBI). I review protocols that leverage the lymphatic and nervous system to accelerate pain relief and healing in a variety of situations. Other topics discussed include how heat versus cold impacts neurons and wounds, red-light, sunlight, stem cells and more. For the full show notes, visit <a href="https://hubermanlab.com/control-pain-and-heal-faster-with-your-brain/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=1318412&amp;nb_cid=15826&amp;nb_pid=3406974&amp;nb_aname=Podcast+Link&amp;nb_atype=TEXT_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=Huberman+Lab&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=&amp;utm_source=Huberman+Lab&amp;utm_medium=affiliate&amp;utm_content=3406974&amp;utm_campaign=15826&amp;_ga=undefined" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Introduction/Avenues for Support(00:00:31) Sponsors: AG1, LMNT(00:04:58) Deliberate Unlearning(00:06:43) Pain, Injury and Regeneration(00:09:17) A System of Touch (Somatosensation)(00:11:42) Pain and Injury are Dissociable(00:15:19) Objective versus Subjective Control of Experience(00:16:15) Plasticity of Perception(00:16:41) Lack of Pain Is Self-Destructive; So Is Excessive Pain(00:18:42) Homoculous, Ratonculous, Dogunculus(00:19:05) “Sensitivity” explained(00:21:30) Inflammation(00:22:24) Phantom Limb Pain(00:24:00) Top-down Relief of Pain by Vision(00:26:41) From Deaf to Hearing Sounds(00:28:10) Pain Is In The Mind &amp; Body(00:29:44) Recovering Movement Faster After Injury(00:35:00) Don’t Over Compensate(00:37:34) Concussion, TBI &amp; Brain Ageing(00:40:49) The Brain’s Sewage Treatment System: Glymphatic Clearance(00:43:05) Body Position &amp; Angle During Sleep(00:44:30) Types of Exercise For Restoring &amp; Maintaining Brain Health(00:47:33) Ambulance Cells in The Brain(00:49:20) True Pain Control by Belief and Context(00:51:45) Romantic Love and Pain(00:55:05) Dopaminergic Control of Pain(00:57:15) Acupuncture: Rigorous Scientific Assessment(01:07:32) Vagus Activation and Autonomic Control of Pain(01:08:30) Inflammation, Turmeric, Lead and DHT(01:11:40) Adrenalin: Wim Hof, Tummo, “Super-Oxygenation” Breathing(01:14:53) Protocols For Accelerating Tissue Repair &amp; Managing Pain(01:17:55) Ice Is Not Always Nice (For Pain and Injury): Sludging, Fascia, Etc.(01:22:02) Chronic and/or Whole Body Pain; Red-Light Therapy, Sunlight(01:26:10) Glymphatics and Sleep(01:26:29) Stem Cells, Platelet Rich Plasma (PRP: Shams, Shoulds and Should Nots(01:31:38) Young Blood: Actual Science(01:35:44) Synthesis, Support &amp; ResourcesTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

Control Pain & Heal Faster with Your Brain

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:04:53) The Daily (Learning) Routine(00:07:13) Plasticity Is NOT the Goal(00:09:26) No Obligation To Change(00:09:59) Practical Plasticity Language(00:13:37) Pillars of Neuroplasticity(00:15:16) My Daily Routine: Chronotype Management(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light(00:19:09) Delay Caffeine!(00:21:19) Light, Black Coffee, Hydrate(00:22:57) High Alertness, Linear Tasks/Learning(00:25:12) Background Music/Noise: Yay or Nay?(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia &amp; Dopamine(00:28:37) Leveraging GO, NO-GO(00:30:08) Non-Specific Action(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise(00:35:28) Temperaments Vary: And So Should This(00:36:01) The 3 Hour-Long Post Waking Block(00:36:20) Early Morning Exercise and GO Networks(00:38:05) Fasting, Ketogenic Diets, &amp; Food Volume(00:39:41) Sodium/Electrolytes(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation(00:42:01) Post Lunch Low/No Cognitive Load(00:42:56) Hydration, NSDR, Nap(00:44:54) Creativity Work(00:46:26) Creativity Is A Two-Part Phenomenon(00:51:15) Psychedelics(00:58:20) Afternoon Light As Insurance(01:00:26) Evening Nutrition(01:01:21) Repacking Glycogen: Hormonal Factors(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve(01:07:08) The Power of Objective Tools(01:08:14) Visualization(01:11:34) Mini-Synthesis(01:13:31) Resetting Your Clock(01:15:55) Don’t Trust the Mind Now(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day(01:18:33) Organizational Logic(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.(01:24:42) Variation Among People, and Dogs(01:25:49) Accurate Versus Exhaustive(01:27:57) Familiar and New Ways To SupportTitle Card Photo Credit: Mike BlabacDisclaimer

In this episode, I describe how to access focused learning bouts, creative states, and the underlying neural circuitry involved. I frame this in the context of our daily 24-hour cycle in order to make it practical, clear and precise about timing. I review the role of fasting, meal timing and specific types of nutrients for promoting certain states of mind. I also review various other tools and biological factors that directly or indirectly gate brain function and that we can control. I answer commonly asked questions about the science of psychedelics, binaural beats, and visualization. Thank you for your interest in science!For the full show notes, visit <a href="https://hubermanlab.com/optimize-your-learning-and-creativity-with-science-based-tools/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=1318412&amp;nb_cid=15826&amp;nb_pid=3406974&amp;nb_aname=Podcast+Link&amp;nb_atype=TEXT_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=Huberman+Lab&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=&amp;utm_source=Huberman+Lab&amp;utm_medium=affiliate&amp;utm_content=3406974&amp;utm_campaign=15826&amp;_ga=undefined" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:04:53) The Daily (Learning) Routine(00:07:13) Plasticity Is NOT the Goal(00:09:26) No Obligation To Change(00:09:59) Practical Plasticity Language(00:13:37) Pillars of Neuroplasticity(00:15:16) My Daily Routine: Chronotype Management(00:17:20) Plasticity of the Wake-Sleep Circuit: Morning Light(00:19:09) Delay Caffeine!(00:21:19) Light, Black Coffee, Hydrate(00:22:57) High Alertness, Linear Tasks/Learning(00:25:12) Background Music/Noise: Yay or Nay?(00:26:52) “GO” versus “NO-GO”: The Basal Ganglia &amp; Dopamine(00:28:37) Leveraging GO, NO-GO(00:30:08) Non-Specific Action(00:32:06) Clear, Calm, Focused: The GO, NO-GO Sweet Spot(00:33:48) When Very Alert, Work In Silence; When Tired, Include Background Noise(00:35:28) Temperaments Vary: And So Should This(00:36:01) The 3 Hour-Long Post Waking Block(00:36:20) Early Morning Exercise and GO Networks(00:38:05) Fasting, Ketogenic Diets, &amp; Food Volume(00:39:41) Sodium/Electrolytes(00:40:57) Avoiding Hot Lunch, Food Pre-Occupation(00:42:01) Post Lunch Low/No Cognitive Load(00:42:56) Hydration, NSDR, Nap(00:44:54) Creativity Work(00:46:26) Creativity Is A Two-Part Phenomenon(00:51:15) Psychedelics(00:58:20) Afternoon Light As Insurance(01:00:26) Evening Nutrition(01:01:21) Repacking Glycogen: Hormonal Factors(01:04:11) Pre-Sleep Anxiety: Normal and Easy To Solve(01:07:08) The Power of Objective Tools(01:08:14) Visualization(01:11:34) Mini-Synthesis(01:13:31) Resetting Your Clock(01:15:55) Don’t Trust the Mind Now(01:16:59) Two, (Maybe 3) Optimization Bouts Per Day(01:18:33) Organizational Logic(01:20:22) Wim Hof Breathing, Binaural Beats, Ice Baths, Etc.(01:24:42) Variation Among People, and Dogs(01:25:49) Accurate Versus Exhaustive(01:27:57) Familiar and New Ways To SupportTitle Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

Optimize Your Brain with Science-based Tools

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:03:00) The Dream Mask(00:06:00) Cycling Sleep(00:08:10) Chemical Cocktails of Sleep(00:13:00) Motor Learning(00:16:30) High Performance with Less Sleep(00:17:45) Rapid Eye Movement Sleep(00:20:30) Paralysis &amp; Hallucinations(00:23:35) Nightmares(00:24:45) When REM &amp; Waking Collide(00:25:00) Sleeping While Awake(00:26:45) Alien Abductions(00:29:00) Irritability(00:30:00) Sleep to Delete(00:32:25) Creating Meaning(00:34:10) Adults Acting Like Children(00:36:20) Trauma &amp; REM(00:37:15) EMDR(00:39:10) Demo(00:44:25) Ketamine / PCP(00:45:45) Soup, Explosions, &amp; NMDA(00:48:55) Self Therapy(00:50:30) Note About Hormones(00:51:40) Measuring REM / SWS(00:53:15) Sleep Consistency(00:56:00) Bed Wetting(00:58:00) Serotonin(00:59:00) Increasing SWS(00:59:50) Lucidity(01:02:15) Booze / Weed(01:03:50) Scripting Dreams(01:04:35) Theory of Mind(01:07:55) Synthesis(01:10:00) Intermittent Sleep Deprivation(01:11:10) Snoring Disclaimer(01:11:40) New Topic(01:15:50) Corrections(01:17:25) Closing RemarksAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

This episode is all about the two major kinds of dreams and the sorts of learning and unlearning they are used for. I discuss REM-associated dreams that control emotional learning and their similarity to various trauma treatments such as ketamine and EMDR. I also discuss Non-REM dreams and their role in motor learning and learning of detailed, non-emotionally-laden information. I relate this to science-backed tools for accessing more of the types of sleep and learning people may want. Other topics are listed in the time stamps below.For the full show notes, visit <a href="https://hubermanlab.com/understanding-and-using-dreams-to-learn-and-to-forget/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=1318412&amp;nb_cid=15826&amp;nb_pid=3406974&amp;nb_aname=Podcast+Link&amp;nb_atype=TEXT_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=Huberman+Lab&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=&amp;utm_source=Huberman+Lab&amp;utm_medium=affiliate&amp;utm_content=3406974&amp;utm_campaign=15826&amp;_ga=undefined" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:03:00) The Dream Mask(00:06:00) Cycling Sleep(00:08:10) Chemical Cocktails of Sleep(00:13:00) Motor Learning(00:16:30) High Performance with Less Sleep(00:17:45) Rapid Eye Movement Sleep(00:20:30) Paralysis &amp; Hallucinations(00:23:35) Nightmares(00:24:45) When REM &amp; Waking Collide(00:25:00) Sleeping While Awake(00:26:45) Alien Abductions(00:29:00) Irritability(00:30:00) Sleep to Delete(00:32:25) Creating Meaning(00:34:10) Adults Acting Like Children(00:36:20) Trauma &amp; REM(00:37:15) EMDR(00:39:10) Demo(00:44:25) Ketamine / PCP(00:45:45) Soup, Explosions, &amp; NMDA(00:48:55) Self Therapy(00:50:30) Note About Hormones(00:51:40) Measuring REM / SWS(00:53:15) Sleep Consistency(00:56:00) Bed Wetting(00:58:00) Serotonin(00:59:00) Increasing SWS(00:59:50) Lucidity(01:02:15) Booze / Weed(01:03:50) Scripting Dreams(01:04:35) Theory of Mind(01:07:55) Synthesis(01:10:00) Intermittent Sleep Deprivation(01:11:10) Snoring Disclaimer(01:11:40) New Topic(01:15:50) Corrections(01:17:25) Closing RemarksAs always, thank you for your interest in science!Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

Understanding and Using Dreams to Learn and to Forget

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:04:15) The bedrock of sleep-rest cycles(00:07:05) Night owls and morning larks(00:08:22) “The perfect schedule”(00:11:04) The 100K Lux per morning goal(00:15:15) Keeping your biological clock set(00:16:15) Reset your cortisol(00:21:22) Jetlag, death and lifespan(00:23:00) Going East versus West(00:28:45) The key to clock control(00:31:01) Your Temperature Minimum(00:36:30) Temperature and Exercise(00:41:20) Eating(00:42:50) Go West(00:44:15) Pineal myths and realities(00:51:13) The Heat-Cold Paradox(00:53:45) Staying on track(00:55:30) Nightshades(00:57:00) Emergency resets(00:57:30) Psychosis by light(00:58:05) Shift work(01:02:40) The Temperature-Light Rule(01:04:20) Up all night: watch the sunrise?(01:06:45) Error correction is good(01:08:20) NSDR protocols/implementation(01:10:44) The frog skin in your eye (not a joke)(01:16:39) Why stress turns your hair white(01:17:24) Ovaries or testes?(01:18:25) Babies and bright light(01:21:40) Polyphasic sleep(01:25:25) Ultradian cycles in children(01:27:38) Teens and puberty(01:29:50) Light before waking for better sleep(01:31:20) Older people and circadian rhythms(01:33:48) Sleepy Supplements(01:42:00) Red Pills &amp; Acupuncture(01:43:50) Highlights(01:48:30) Feedback and SupportAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

In this episode, I discuss a simple and reliable measurement called your "temperature minimum" that you can use to rapidly adjust to new time zones when traveling and to offset the bad effects of nocturnal shift work. I also discuss tools for adjusting sleep and waking rhythms in babies, teens, new parents and the elderly.For the full show notes, visit <a href="https://hubermanlab.com/find-your-temperature-minimum-to-defeat-jetlag-shift-work-and-sleeplessness/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=1318412&amp;nb_cid=15826&amp;nb_pid=3406974&amp;nb_aname=Podcast+Link&amp;nb_atype=TEXT_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=Huberman+Lab&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=&amp;utm_source=Huberman+Lab&amp;utm_medium=affiliate&amp;utm_content=3406974&amp;utm_campaign=15826&amp;_ga=undefined" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Introduction(00:00:30) Sponsors: AG1, LMNT(00:04:15) The bedrock of sleep-rest cycles(00:07:05) Night owls and morning larks(00:08:22) “The perfect schedule”(00:11:04) The 100K Lux per morning goal(00:15:15) Keeping your biological clock set(00:16:15) Reset your cortisol(00:21:22) Jetlag, death and lifespan(00:23:00) Going East versus West(00:28:45) The key to clock control(00:31:01) Your Temperature Minimum(00:36:30) Temperature and Exercise(00:41:20) Eating(00:42:50) Go West(00:44:15) Pineal myths and realities(00:51:13) The Heat-Cold Paradox(00:53:45) Staying on track(00:55:30) Nightshades(00:57:00) Emergency resets(00:57:30) Psychosis by light(00:58:05) Shift work(01:02:40) The Temperature-Light Rule(01:04:20) Up all night: watch the sunrise?(01:06:45) Error correction is good(01:08:20) NSDR protocols/implementation(01:10:44) The frog skin in your eye (not a joke)(01:16:39) Why stress turns your hair white(01:17:24) Ovaries or testes?(01:18:25) Babies and bright light(01:21:40) Polyphasic sleep(01:25:25) Ultradian cycles in children(01:27:38) Teens and puberty(01:29:50) Light before waking for better sleep(01:31:20) Older people and circadian rhythms(01:33:48) Sleepy Supplements(01:42:00) Red Pills &amp; Acupuncture(01:43:50) Highlights(01:48:30) Feedback and SupportAs always, thank you for your interest in science!Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

How to Defeat Jetlag, Shift Work & Sleeplessness

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.For the full show notes, visit hubermanlab.com.Thank you to our sponsorsAG1 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanSupplements from Momentoushttps://www.livemomentous.com/hubermanTimestamps(00:00:00) Introduction(00:00:31) Sponsors: AG1, LMNT(00:05:50) Moonlight &amp; Fire(09:25:00) Red Light: Good &amp; Bad(00:15:45) Why Blue-Blockers Are Unscientific(00:19:20) Eyeglasses, Contact Lenses &amp; Windows(00:22:05) Adding Up Your Lights(00:24:30) “Netflix Inoculation” With Light(00:25:25) How The Planet Controls Your Energy(00:27:00) A Season For Breeding (?)(00:31:15) Melatonin / Serotonin(00:33:50) Epinephrine vs Adrenaline: Same? Different?(00:35:00) Exercise &amp; Your Sleep(00:40:30) Neuroplasticity &amp; Food/Chemicals/NSDR(00:44:10) Using Sound &amp; Smell To Learn Faster(00:46:45) Dream Meaning &amp; Remembering(00:48:15) Waking Up Paralyzed(00:49:40) Nap/Focus Ratios For Accelerated Learning(00:52:45) Hypnotizing Yourself(00:54:05) Smart Drugs(01:01:10) Magnesium: Yay, Nay, or Meh?(01:02:10) How Apigenin Works(01:04:30) Serotonin: Slippery Slope(01:05:35) The Frog Experiment(01:08:35) Temperature(01:10:30) Morning Chills(01:28:00) Eating For Heating(01:30:30) Vagal Pathways For Gut-Brain Dialogue(01:31:50) Sex Differences(01:33:50) Self ExperimentationAs always, thank you for your interest in science!Title Card Photo Credit: Mike BlabacDisclaimer

“Office Hours” — In this episode, I answer your most commonly asked questions about science-supported tools for accessing more alertness, better learning, and quality sleep. I also cover when to exercise, time meals, and how to systematically vary your temperature to achieve specific effects on your nervous system.For the full show notes, visit <a href="https://hubermanlab.com/using-science-to-optimize-sleep-learning-and-metabolism/" rel="nofollow" target="_blank">hubermanlab.com</a>.<h2>Thank you to our sponsors</h2>AG1 (Athletic Greens): <a href="https://athleticgreens.com/huberman" rel="nofollow" target="_blank">https://athleticgreens.com/huberman</a>LMNT: <a href="https://drinklmnt.com/huberman" rel="nofollow" target="_blank">https://drinklmnt.com/huberman</a><h2>Supplements from Momentous</h2><a href="https://www.livemomentous.com/pages/huberman?irclickid=y34ypYQ0vxyIWDCTfRQmEXIuUkD1Ob10U0Gk180&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=1318412&amp;nb_cid=15826&amp;nb_pid=3406974&amp;nb_aname=Podcast+Link&amp;nb_atype=TEXT_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=Huberman+Lab&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=&amp;utm_source=Huberman+Lab&amp;utm_medium=affiliate&amp;utm_content=3406974&amp;utm_campaign=15826&amp;_ga=undefined" rel="nofollow" target="_blank">https://www.livemomentous.com/huberman</a><h2>Timestamps</h2>(00:00:00) Introduction(00:00:31) Sponsors: AG1, LMNT(00:05:50) Moonlight &amp; Fire(09:25:00) Red Light: Good &amp; Bad(00:15:45) Why Blue-Blockers Are Unscientific(00:19:20) Eyeglasses, Contact Lenses &amp; Windows(00:22:05) Adding Up Your Lights(00:24:30) “Netflix Inoculation” With Light(00:25:25) How The Planet Controls Your Energy(00:27:00) A Season For Breeding (?)(00:31:15) Melatonin / Serotonin(00:33:50) Epinephrine vs Adrenaline: Same? Different?(00:35:00) Exercise &amp; Your Sleep(00:40:30) Neuroplasticity &amp; Food/Chemicals/NSDR(00:44:10) Using Sound &amp; Smell To Learn Faster(00:46:45) Dream Meaning &amp; Remembering(00:48:15) Waking Up Paralyzed(00:49:40) Nap/Focus Ratios For Accelerated Learning(00:52:45) Hypnotizing Yourself(00:54:05) Smart Drugs(01:01:10) Magnesium: Yay, Nay, or Meh?(01:02:10) How Apigenin Works(01:04:30) Serotonin: Slippery Slope(01:05:35) The Frog Experiment(01:08:35) Temperature(01:10:30) Morning Chills(01:28:00) Eating For Heating(01:30:30) Vagal Pathways For Gut-Brain Dialogue(01:31:50) Sex Differences(01:33:50) Self ExperimentationAs always, thank you for your interest in science!Title Card Photo Credit: <a href="https://www.blabacphoto.com/" rel="nofollow" target="_blank">Mike Blabac</a><a href="https://hubermanlab.com/disclaimer/" rel="nofollow" target="_blank">Disclaimer</a>

Using Science to Optimize Sleep, Learning & Metabolism

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