Afleveringen

  • In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.Access the full show notes for this episode at hubermanlab.com.Watch the clip on back pain relief and spine anatomy that accompanies this episode.Demonstration of The McGill MethodThank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Stuart McGill00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs00:20:25 Flexibility & Exercises; Discs & Collagen00:25:43 Sponsor: AG100:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes00:36:17 Back Pain, Goals & Training Program00:45:57 Spine Hygiene, Back Pain, Powerlifting00:53:33 Genetics & Running00:59:34 Sponsor: LMNT01:00:46 Rehabilitation & Reducing Volume; Injury01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints01:17:40 Pain Types, Biopsychosocial Model of Pain01:26:15 Coaching, Explosivity & Endurance01:32:43 Virtual Surgery & Rest, Pain Recovery01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support01:51:09 Tool: Daily Walking; Sitting01:55:33 Deadlift & Bone Density, Glute-Ham Raise02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age02:24:16 Platelet-Rich Plasma (PRP); Disc Damage02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & Disclosures

  • In this episode, my guest is Dr. Matthew Hill, Ph.D., a professor of cell biology and anatomy at the Hotchkiss Brain Institute at the University of Calgary and an expert on the biology of cannabis. We discuss how cannabis affects the brain to produce its psychoactive effects (feeling “high”), including altered time perception, focus, memory, appetite, and stress.We discuss how THC vs. cannabidiol (CBD) affects the brain, the effects of different routes of cannabis administration (e.g., smoking, vaping, edibles), high-potency THC, and whether cannabis is addictive. We discuss if there is a link between cannabis use and the development of psychosis, anxiety, bipolar depression, or schizophrenia. We discuss whether CBD has clinical benefits in regulating stress, promoting sleep, and treating certain diseases. We also discuss if there are real and consistent differences in the biological effects of different cannabis strains, if cannabis impacts hormones, and the uses of cannabis for the management of pain, stress, Post-traumatic stress disorder (PTSD), anxiety, and nausea.Listeners of this episode will get an up-to-date understanding of what is currently known about how cannabis affects the brain and body, including both its potential benefits and risks.Access the full show notes for this episode at hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanBetterHelp: https://betterhelp.com/hubermanInsideTracker: https://insidetracker.com/hubermanTimestamps00:00:00 Dr. Matthew Hill00:00:00 Sponsors: Eight Sleep, LMNT & BetterHelp00:07:16 Cannabis, THC, Cannabidiol (CBD), Terpenes00:12:08 Psychoactive Effects, Cannabis “High”; Time Perception00:16:55 Cannabis & Brain, CB1 Receptor, Endocannabinoids00:26:19 Endocannabinoids Types: Anandamide, 2-AG00:33:46 “Munchies”, Cannabis & Appetite00:42:17 Sponsor: AG100:44:06 THC & Anandamide, Pharmacology00:52:37 THC & CB1 Receptors, Intoxication & Appetite00:58:57 Cannabis & Focus, Memory01:04:09 Routes of Administration, Concentration, Cannabis Research01:15:12 Self-Regulation, Inhalation & THC, Tolerance; THC Concentrates01:22:25 Sponsor: InsideTracker01:23:36 Addiction & Cannabis, Cannabis Use Disorder01:31:30 Cannabis Legalization & Use, Edibles & ER Visits01:36:48 Oral Consumption, Edibles, Dosing & Time Course01:41:12 Drug Testing & Cannabis, Exercise01:46:04 Cannabis & Hormones, Gynecomastia, Sperm Quality01:54:37 Cannabis & Pregnancy; Selling Recreational Cannabis02:04:07 Vaping02:07:05 Psychosis, Anxiety & Cannabis02:17:17 Cannabis, Psychosis, Schizophrenia & Genetics02:30:45 Cannabis Use & Schizophrenia, Manic Bipolar, THC Potency, Nicotine02:40:37 Schizophrenia, Cannabis Legalization02:45:06 Cannabis Strains, Indica, Sativa, Subjective Effects & Expectancy Bias02:57:00 CBD, Pediatric Epilepsy, Adenosine03:07:22 Entourage Effect; Placebo Effect, CBD & Doses03:19:12 Cannabis Health Risks, Cardiovascular Risk, Schizophrenia 03:27:08 Cyclic Vomiting Syndrome & Hot Shower03:31:30 Cannabis Benefits: Pain, Stress, Anxiety, Post-Traumatic Stress Disorder (PTSD)03:40:18 Cannabis & Anxiety, Anandamide & Stress Response03:45:55 Scientific Discussion, Clarification & Advancement03:49:47 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer

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  • In this episode, I discuss skin health and appearance and why both are important indicators of the health status of your immune system, gut microbiome, and other organ systems. I explain why sunlight is essential for skin and hormone health and how excessive sunlight can accelerate skin aging and cause certain skin cancers. I discuss the different types of sunscreens (physical, chemical, and mineral-based) and potential health concerns of the chemicals found in some (but not all) sunscreens.I also discuss the importance of getting your skin (and not just moles) checked for pre-cancerous and cancer growths, the role of nutrition and lifestyle factors that improve skin health and appearance, and how to improve your skin by reducing local and systemic inflammation and supporting your microbiome. I explain what works to improve your skin's youthfulness and appearance, including reducing wrinkles, sagging, and pore size. I review the data on ingesting (or topically applied) collagen, vitamin C, niacinamide, hyaluronic acid, and retinol, and what is known about the use of peptides (e.g., BPC-157, copper peptides) and red and far-red light phototherapies for improving skin health and appearance.I also discuss the causes of acne, rosacea, and psoriasis and explain nutritional, skin care, and prescription-based approaches to treating these common skin conditions.This episode ought to help everyone better understand the biology of the skin and help them make the best possible decisions for their skin health, care, and appearance according to age, goals, and current skin conditions.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/huberman ROKA: https://roka.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Skin Health00:02:59 Sponsors: Joovv, BetterHelp & ROKA 00:07:18 Skin Biology, Skin Layers00:12:40 Sun Exposure, UV Light & Skin Cancers; Sunscreen00:19:51 Aging, Sun Exposure, Skin Cancers, Physical Barriers00:27:24 Sunburn & Skin Cancers00:30:09 Sponsor: AG100:31:58 Vitamin D, Sun Exposure & Sunscreen00:36:50 Organic (Chemical) Sunscreen & Inorganic (Mineral-Based) Sunscreen00:49:20 Skin Cancers, Moles, Laser Resurfacing00:53:59 Sponsor: LMNT00:55:34 Sun Exposure, Melanoma & Life Expectancy01:03:13 Tool: Youthful Skin, Collagen & Vitamin C01:12:55 Peptides, BPC-157, Copper01:20:58 Tool: Niacinamide (Nicotinamide), Youthful Skin, Dark Spots, Hyaluronic Acid01:26:25 Tool: Retinol (Retin-A, Tretinoin, Retinyl Esters), Youthful Skin01:33:07 Tool: Phototherapy, Youthful Skin, Treating Skin Conditions01:41:10 Tool: Nutrition for Skin Health, Anti-Inflammatory Diets01:47:54 Highly Processed Foods, Advanced Glycation End Products & Skin Health01:52:08 Tools: Reduce Inflammation: Gut Microbiome, Sleep, Alcohol, Smoking, Stress01:58:58 Acne, Hormones & Insulin; Tool: Low Glycemic Diet, Dairy02:07:26 Tools: Face Cleansing & Acne; Scarring & Popping Pimples02:13:29 Tool: Treating Rosacea, Alcohol, Skin Care, Nutrition02:18:31 Stubborn Rosacea, Over Cleansing, Pulsed Dye Laser02:21:04 Psoriasis Treatment, Immune System & Prescriptions02:25:24 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Dr. Gabrielle Lyon, D.O., a board-certified physician who did her clinical and research training at Washington University in geriatrics and nutrition. She is also an expert in how diet and exercise impact muscle and whole-body health and longevity. Dr. Lyon is a bestselling author and public educator. We discuss how healthy skeletal muscle promotes longevity, brain health, disease prevention, ideal body composition, and the health of other organs and bodily systems.She makes specific nutritional recommendations for optimal health: what to eat, how much to eat, the timing of meals, the essential need for adequate quality protein (including animal and plant-based options), supplementation, and how our dietary requirements change with age. She explains why specific types of resistance training are essential to build and maintain muscle and overall metabolic health. She also describes how to include resistance training as part of your exercise regimen — regardless of age or sex. She also provides specific mindset tools to encourage sustained adherence to healthy eating and exercise practices. Women and men of all ages will benefit from Dr. Lyon’s practical, evidence-based protocols to improve muscle and whole-body appearance, function, and health.Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.Andrew's New BookProtocols: An Operating Manual for the Human Body: https://protocolsbook.comThank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Levels: https://levels.link/huberman Helix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Protocols Book; Dr. Gabrielle Lyon00:03:23 Sponsors: Maui Nui, Levels & Helix Sleep00:07:40 Skeletal Muscle & Longevity00:11:25 “Under-muscled”, Leucine & Muscle Health00:15:55 Muscle Health00:19:45 Tool: Carbohydrate Consumption & Activity, Glycogen00:25:14 Tools: Nutrition for Healthy Skeletal Muscle, First Meal00:31:57 Sponsor: AG100:33:46 Quality Protein, Animal & Plant-Based Proteins00:37:36 Dietary Protein Recommendations, Meal Threshold00:41:19 Muscle Health & Aging00:46:02 Supplements & Creatine; Dietary Protein00:50:07 Tool: Dietary Protein Recommendation; Gout & Cancer Risk00:52:43 Effects of Dietary Protein & Exercise on Body Composition01:03:06 Thermic Effects, Protein 01:05:02 Sponsor: InsideTracker01:06:14 Protein & Satiety, Insulin & Glucose01:12:04 Tool: Older Adults, Resistance Training & Dietary Protein01:17:48 Dietary Protein, mTOR & Cancer Risk01:21:36 Muscle Span & Aging, Sedentary Behaviors01:24:00 Mixed Meals, Protein Quality, Fiber01:29:21 Inactivity & Insulin Resistance, Inflammation01:38:43 Exercise & Myokines, Brain Health & BDNF01:44:11 Tool: Resistance Training Protocols, Hypertrophy, “High Ground”01:52:51 High Ground Exercises; Tendon Strength; Training Duration, Blue Zones01:58:19 Movement, Exercise & Older Adults02:04:25 Tool: Protein Timing & Resistance Training; VO2 Max, Aging, Blood Work02:11:13 Supplements: Creatine, Urolithin A, Whey Protein, Fish Oil, Collagen02:20:18 Fasting, Older Adults; Tool: Meal Timing02:25:18 Animal Proteins & Dairy; Organ Meats, Vegan; Magnesium, Zinc02:30:59 Medications & Muscle Health02:32:49 Obesity & GLP-1 Analogs, Ozempic, Mounjaro, Skeletal Muscle02:40:48 Benefits of Skeletal Muscle & Aging02:42:16 Tools: Nutrition & Resistance Training for Muscle Health02:45:44 Mindset Tools: Standards vs. Goals; Vulnerability Points02:52:00 Mindset Tools: Neutrality; Health & Worth03:01:14 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter, Protocols BookDisclaimer

  • I'm honored to share Episode 2 of the first season of Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 2 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:06 Skeletal Muscle00:04:06 Sponsors: Absolute Rest & Momentous00:07:20 Quantity & Quality; Organ System; Health & Performance00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei & Adaptability00:26:27 Muscle Fiber Types, Variable Muscle Functions00:32:24 Fiber Type & Lifestyle Factors00:34:54 Sponsors: David Protein & AG100:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)00:56:21 FFMI, Elite Athletes, Muscle Mass01:00:59 Muscle Asymmetry; Too Much Muscle Possible?01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule01:15:27 Sponsors: Maui Nui & Renaissance Periodization01:17:51 Investigate: Muscle Quality & 4 Movement Principles01:23:34 Muscle Quality & 3 Performance Principles 01:26:42 Interpret: Muscle Speed, Age01:32:45 Muscle Power, Vertical Jump, Broad Jump01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength01:44:05 Increasing Strength, Improve Health & Longevity01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media01:56:10 Conclusion from Dr. Andrew HubermanDisclaimer

  • In this episode, my guest is Dr. Zachary Knight, Ph.D., a professor of physiology at the University of California, San Francisco (UCSF), and Howard Hughes Medical Institute (HHMI) investigator. We discuss how the brain controls our sense of hunger, satiety, and thirst. He explains how dopamine levels impact our cravings and eating behavior (amount, food choices, etc) and how we develop and can change our food preferences and adjust how much we need to eat to feel satisfied.We discuss factors that have led to the recent rise in obesity, such as interactions between our genes and the environment and the role of processed foods and food combinations. We also discuss the new class of medications developed for the treatment of obesity and diabetes, including the GLP-1 agonists semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro). We discuss how these medications work to promote weight loss, the source of their side effects, and the newer compounds soon to overcome some of those side effects, such as muscle loss.Dr. Knight provides an exceptionally clear explanation for our sense of hunger, thirst, and food cravings that translates to practical knowledge to help listeners better understand their relationship to food, food choices, and meal size to improve their diet and overall health.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/hubermanEight Sleep: https://eightsleep.com/hubermanWaking Up: https://wakingup.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Zachary Knight00:02:38 Sponsors: BetterHelp, Helix Sleep & Waking Up00:07:07 Hunger & Timescales00:11:28 Body Fat, Leptin, Hunger00:17:51 Leptin Resistance & Obesity00:20:52 Hunger, Food Foraging & Feeding Behaviors, AgRP Neurons00:30:26 Sponsor: AG100:32:15 Body Weight & Obesity, Genes & POMC Neurons00:39:54 Obesity, Genetics & Environmental Factors00:46:05 Whole Foods, Ultra-Processed Foods & Palatability00:49:32 Increasing Whole Food Consumption, Sensory Specific Satiety & Learning00:58:55 Calories vs. Macronutrients, Protein & Salt01:02:23 Sponsor: LMNT01:03:58 Challenges of Weight Loss: Hunger & Energy Expenditure01:09:50 GLP-1 Drug Development, Semaglutide, Ozempic, Wegovy01:19:03 GLP-1 Drugs: Muscle Loss, Appetite Reduction, Nausea01:23:24 Pharmacologic & Physiologic Effects; GLP-1 Drugs, Additional Positive Effects01:30:14 GLP-1-Plus Development, Tirzepatide, Mounjaro, AMG 13301:34:49 Alpha-MSH & Pharmacology01:40:41 Dopamine, Eating & Context01:46:01 Dopamine & Learning, Water Content & Food01:53:23 Salt, Water & Thirst02:03:27 Hunger vs. Thirst02:05:46 Dieting, Nutrition & Mindset02:09:39 Tools: Improving Diet & Limiting Food Intake02:14:15 Anti-Obesity Drug Development02:17:03 Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer

  • I'm honored to share the first episode of the new podcast, Perform with Dr. Andy Galpin.Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.Andy is both a friend and a colleague, and I’m delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.Season 1 features 10 episodes, airing every Wednesday for 10 weeks. Dr. Galpin will cover everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.While we have Episode 1 of Perform with Dr. Andy Galpin here, please be sure to subscribe and follow Perform with Dr. Andy Galpin on your preferred platform.Show notes for this episode can be found at performpodcast.com.Timestamps00:00:00 Introduction from Dr. Andrew Huberman00:01:07 Heart00:03:55 Sponsors: Vitality Blueprint & Rhone00:07:27 Muscle Types00:09:54 VO2 max, Health & Mortality00:15:49 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:25:23 Sponsor: AG100:26:54 Disease, Health & Mortality00:30:02 Cardiac Muscle & Heart00:38:29 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:43:53 Pacemakers & Heart Rate, Vagus Nerve00:50:35 Why Doesn’t the Heart Get Sore?00:54:32 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:59:21 Heart Rate Variability01:02:41 Sponsors: Momentous & LMNT01:06:54 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:13:37 Respiratory Rate & Stress01:15:08 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:19:53 Tool: Interpretation, Resting Heart Rate & Ranges01:23:16 Tool: Interpretation: VO2 Max & Ranges01:30:45 Athletes & Highest VO2 Max Scores01:35:53 Elite Athletes & Context for VO2 Max Scores01:41:42 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:48:20 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:58:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media01:59:55 Conclusion from Dr. Andrew HubermanDisclaimer

  • In this episode, my guest is Dr. Jonathan Haidt, Ph.D., professor of social psychology at New York University and bestselling author on how technology and culture impact the psychology and health of kids, teens, and adults. We discuss the dramatic rise of suicide, depression, and anxiety as a result of replacing a play-based childhood with smartphones, social media, and video games.He explains how a screen-filled childhood leads to challenges in psychological development that negatively impact learning, resilience, identity, cooperation, and conflict resolution — all of which are crucial skills for future adult relationships and career success. We also discuss how phones and social media impact boys and girls differently and the underlying neurobiological mechanisms of how smartphones alter basic brain plasticity and function. Dr. Haidt explains his four recommendations for healthier smartphone use in kids, and we discuss how to restore childhood independence and play in the current generation. This is an important topic for everyone, young or old, parents and teachers, students and families, to be aware of in order to understand the potential mental health toll of smartphone use and to apply tools to foster skill-building and reestablish healthy norms for our kids.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/hubermanAeroPress: https://aeropress.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanTimestamps00:00:00 Dr. Jonathan Haidt00:02:01 Sponsors: Helix Sleep, AeroPress & Joovv00:06:23 Great Rewiring of Childhood: Technology, Smartphones & Social Media00:12:48 Mental Health Trends: Boys, Girls & Smartphones00:16:26 Smartphone Usage, Play-Based to Phone-Based Childhood00:20:40 The Tragedy of Losing Play-Based Childhood00:28:13 Sponsor: AG100:30:02 Girls vs. Boys, Interests & Trapping Kids00:37:31 “Effectance,” Systems & Relationships, Animals00:41:47 Boys Sexual Development, Dopamine Reinforcement & Pornography00:49:19 Boys, Courtship, Chivalry & Technology; Gen Z Development00:55:24 Play & Low-Stakes Mistakes, Video Games & Social Media, Conflict Resolution00:59:48 Sponsor: LMNT01:01:23 Social Media, Trolls, Performance01:06:47 Dynamic Subordination, Hierarchy, Boys01:10:15 Girls & Perfectionism, Social Media & Performance01:14:00 Phone-Based Childhood & Brain Development, Critical Periods01:21:15 Puberty & Sensitive Periods, Culture & Identity01:23:55 Brain Development & Puberty; Identity; Social Media, Learning & Reward01:33:37 Tool: 4 Recommendations for Smartphone Use in Kids01:41:48 Changing Childhood Norms, Policies & Legislature01:49:13 Summer Camp, Team Sports, Religion, Music01:54:36 Boredom, Addiction & Smartphones; Tool: “Awe Walks”02:03:14 Casino Analogy & Ceding Childhood; Social Media Content02:09:33 Adult Behavior; Tool: Meals & Phones02:11:45 Regaining Childhood Independence; Tool: Family Groups & Phones02:16:09 Screens & Future Optimism, Collective Action, KOSA Bill02:24:52 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer

  • Recently I had the pleasure of hosting a live event in Brisbane, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the Brisbane Convention & Exhibition Centre.
    Sign up to get notified about future events: https://www.hubermanlab.com/events
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Resources Mentioned

    Huberman Lab Non-Sleep Deep Rest Protocols

    Huberman Lab Guest Series with Dr. Matt Walker

    Huberman Lab Guest Series with Dr. Paul Conti

    Huberman Lab Guest Series with Dr. Andy Galpin

    Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kinds

    Perform with Dr. Andy Galpin

    Timestamps
    00:00 Introduction
    00:31 Sponsors: AG1 & Eight Sleep
    03:48 Nicotine Discussion
    07:42 ADHD Management: Tools & Medications
    12:43 Sleep Deprivation & Recovery
    18:54 Understanding & Addressing Burnout
    22:12 Daily Nutrition & Eating Habits
    24:40 Understanding Food & Neural Pathways
    26:21 The Benefits of Elimination Diets
    27:21 Intermittent Fasting & Personal Diet Choices
    28:23 Top Health & Fitness Recommendations
    30:50 The Value of Non-Sleep Deep Rest (NSDR)
    33:08 Testosterone Replacement Therapy Insights
    38:02 Breathing Techniques for Stress & Focus
    41:46 Morning Sunlight & Circadian Rhythms
    43:18 Parenting Tips for a Healthy Start
    49:03 Final Thoughts & Gratitude
    Disclaimer

  • In this episode, my guest is Dr. Mary Claire Haver, M.D., a board-certified OB/GYN and an expert on women’s health and menopause. We discuss the biology and symptoms of perimenopause and menopause and their effects on body composition, cardiometabolic health, mental health, and longevity. She explains the lifestyle factors, including nutrition, resistance training, sleep, and supplements, that can better prepare women for and improve symptoms of both perimenopause and menopause. We also discuss hormone replacement therapy (HRT) and whether HRT impacts the incidence of breast cancer or can affect cardiovascular health.We also discuss contraception, cellulite, polycystic ovary syndrome (PCOS), and how to reduce the risk of osteoporosis. This episode is rich in actionable information related to what is known about menopause and perimenopause and the stages before, allowing women of all ages to best navigate these life stages.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/huberman AeroPress: https://aeropress.com/huberman Eight Sleep: https://eightsleep.com/huberman BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/huberman Timestamps00:00:00 Dr. Mary Claire Haver00:02:04 Sponsors: AeroPress, Eight Sleep & BetterHelp00:06:26 Menopause, Age of Onset00:09:50 Perimenopause, Hormones & “Zone of Chaos”00:14:42 Perimenopause, Estrogen & Mental Health00:20:04 Perimenopause Symptoms; Tool: Lifestyle Factors & Ovarian Health00:25:26 Early Menopause, Premature Ovarian Failure; Estrogen Therapy00:29:42 Sponsor: AG100:31:31 Contraception, Transdermal, IUDs; Menopause Onset, Freezing Eggs00:38:18 Women’s Health: Misconceptions & Research00:45:01 Tool: Diet, Preparing for Peri-/Menopause; Visceral Fat00:48:31 Tools: Body Composition, Muscle & Menopause, Protein Intake00:51:42 Menopause: Genetics, Symptoms; Tools: Waist-to-Hip Ratio; Gut Microbiome00:58:22 Galveston vs. Mediterranean Diet, Fasting, Tool: Building Muscle01:05:18 Sponsor: InsideTracker01:06:29 Hot Flashes; Estrogen Hormone Replacement Therapy (HRT), Breast Cancer Risk & Cognition01:15:36 Estrogen HRT, Cardiovascular Disease, Blood Clotting; “Meno-posse”01:24:00 Estrogen & Testosterone: Starting HRT & Ranges01:30:36 Other Hormones, Thyroid & DHEA; Local Treatment, Urinary Symptoms01:37:57 OB/GYN Medical Education & Menopause01:41:30 Supplements, Fiber, Tools: Osteoporosis “Prevention Pack”01:46:53 Collagen, Cellulite, Bone Density01:51:42 HRT, Vertigo, Tinnitus, Dry Eye; Conditions Precluding HRT 01:55:27 Polycystic Ovary Syndrome (PCOS) & Treatment; GLP-1, Addictive Behaviors02:01:55 Post-menopause & HRT, Sustained HRT Usage02:04:58 Mental Health, Perimenopause vs. Menopause; Sleep Disruptions, Alcohol02:09:09 Male Support; Rekindle Libido02:12:46 HRT Rash Side-Effect; Acupuncture; Visceral Fat02:16:24 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Dr. Diego Bohórquez, PhD, professor of medicine and neurobiology at Duke University and a pioneering researcher into how we use our ‘gut sense.’ He describes how your gut communicates to your brain and the rest of your body through hormones and neural connections to shape your thoughts, emotions, and behaviors. He explains how your gut senses a range of features such as temperature, pH, the macro- and micronutrients in our foods, and much more and signals that information to the brain to affect our food preferences, aversions, and cravings.Dr. Bohórquez describes his early life in the Amazon jungle and how exposure to traditional agriculture inspired his unique expertise combining nutrition, gastrointestinal physiology, and neuroscience. We discuss how the gut and brain integrate sensory cues, leading to our intuitive “gut sense” about food, people, and situations. This episode provides a scientific perspective into your gut sense to help you make better food choices and, indeed, to support better decision-making in all of life.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanTimestamps00:00:00 Dr. Diego Bohórquez00:02:37 Sponsors: Joovv, LMNT & Helix Sleep; YouTube, Spotify & Apple Subscribe00:06:49 Gut-Brain Axis00:11:35 Gut Sensing, Hormones00:15:26 Green Fluorescent Protein; Neuropod Cells & Environment Sensing00:26:57 Brain & Gut Connection, Experimental Tools & Rabies Virus00:35:28 Sponsor: AG100:37:00 Neuropod Cells & Nutrient Sensing00:43:55 Gastric Bypass Surgery, Cravings & Food Choice00:51:14 Optogenetics; Sugar Preference & Neuropod Cells01:00:29 Gut-Brain Disorders, Irritable Bowel Syndrome01:03:03 Sponsor: InsideTracker01:04:04 Gut & Behavior; Gastric Bypass, Cravings & Alcohol01:07:38 GLP-1, Ozempic, Neuropod Cells01:11:46 Food Preference & Gut-Brain Axis, Protein01:21:35 Protein & Sugar, Agriculture & ‘Three Sisters’01:25:16 Childhood, Military School; Academics, Nutrition & Nervous System01:36:15 Plant Wisdom, Agriculture, Indigenous People01:41:48 Evolution of Food Choices; Learning from Plants01:48:15 Plant-Based Medicines; Amazonia, Guayusa Ritual & Chonta Palm01:56:58 Yerba Mate, Chocolate, Guayusa02:00:22 Brain, Gut & Sensory Integration; Variability02:06:01 Electrical Patterns in Gut & Brain, “Hangry”02:12:43 Gut Intuition, Food & Bonding; Subconscious & Superstition02:22:00 Vagus Nerve & Learning, Humming02:26:46 Digestive System & Memory; Body Sensing02:32:51 Listening to the Body, Meditation02:40:12 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Dr. Gary Steinberg, MD, PhD, a neurosurgeon and a professor of neurosciences, neurosurgery, and neurology at Stanford University School of Medicine. We discuss brain health and brain injuries, including concussion, traumatic brain injury (TBI), stroke, aneurysm, and transient ischemic attacks (TIA). We discuss key and lesser-known risk factors for brain health and explain how certain treatments and medications can improve brain health and cognitive function. We also cover novel mechanisms to improve recovery after concussions and brain injury, including the use of stem cells, temperature (mild hypothermia), and vagus nerve stimulation. Dr. Steinberg also describes new advances in neurosurgery and minimally invasive brain augmentation.This episode ought to be of interest to anyone seeking actionable tools to improve their brain health and for those seeking to improve recovery after a brain injury such as concussion, stroke, aneurysm, or TBI.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/huberman ROKA: https://roka.com/huberman AeroPress: https://aeropress.com/huberman LMNT: https://drinklmnt.com/huberman Timestamps00:00:00 Dr. Gary Steinberg00:01:44 Sponsors: Eight Sleep, ROKA & AeroPress; Subscribe on YouTube, Spotify & Apple00:06:16 Stroke, Hemorrhage & Blood Clot00:10:25 Blood Clots & Risk Factors, Medications, Smoking, Cholesterol00:16:19 Heart & Brain Health; Neurosurgery & Brain Function00:23:27 Current Technology & Neurosurgery, Minimally Invasive Techniques00:28:13 Transient Ischemic Attacks (TIA); Spinal Cord Strokes00:33:23 Stroke Risk: Alcohol, Cocaine & Other Drugs00:38:24 Sponsor: AG100:39:55 Traumatic Brain Injury (TBI), Concussion: Sports, Testing & Recovery00:46:45 Statins; TBI & Aspirin; Caffeine & Stroke Risk00:48:31 Exploratory MRI: Benefits & Risks00:51:53 Blood Pressure, Lifestyle Factors; Tool: Feeling Faint, Hydration; Sleep 00:59:52 Sponsor: LMNT01:01:27 Chiropractic Neck Adjustment & Arterial Obstruction; Inversion Tables01:05:16 Kids, Tackle Football, Soccer, Boxing; Mild Concussion01:10:49 Nerve Regeneration, Stem Cells, Stroke Recovery01:17:36 Stem Cells, Immune System, Activity01:21:27 Injury & Recovery, Restraint Therapy01:23:46 Neuroprotection After Injury; Mild Hypothermia01:34:59 Platelet-Rich Plasma (PRP), Stem Cell Therapy01:42:27 Scientific Advancements & Clinical Translation, FDA & Industry01:47:40 Vagal Stimulation01:53:17 Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer

  • Recently I had the pleasure of hosting a live event in Sydney, Australia. This event was part of a lecture series called The Brain Body Contract. My favorite part of the evening was the question and answer period, where I had the opportunity to answer questions from the attendees of each event. Included here is the Q&A from our event at the ICC Sydney Theatre.
    Sign up to get notified about future events: https://www.hubermanlab.com/events
    Thank you to our sponsors
    AG1: https://drinkag1.com/huberman
    Eight Sleep: https://eightsleep.com/huberman
    Timestamps
    00:00 Introduction
    00:15 Live Event Recap: The Brain Body Contract
    00:32 Sponsors: AG1 & Eight Sleep
    03:30 Q&A Session Begins: Napping and Sleep Quality
    06:34 The Power of the Placebo Effect
    11:31 Entering Rest and Digest State: Techniques and Tools
    15:35 Muscle Growth, Learning & the Brain
    20:13 Hallucinogens: Personal Experiences & Clinical Insights
    27:28 The Misunderstood Effects of MDMA
    27:42 Exploring the Potential of MDMA in Clinical Settings
    29:25 The Complex World of Psychedelics & Mental Health
    30:07 Ketamine: From Misconception to Medical Use
    31:53 The Fascinating Science of DMT
    33:11 Supporting Science: Funding & Future Directions
    34:48 The Gut-Brain Axis: A Key to Overall Health
    40:41 Sleep Patterns and Chronotypes: Personalizing Rest
    42:50 Addressing ADHD & Focus in the Modern World
    49:27 Closing Remarks & Gratitude
    Disclaimer

  • In this episode, my guest is Dr. James Hollis, Ph.D., a Jungian psychoanalyst, renowned educator and author on finding and pursuing one’s unique purpose. Dr. Hollis is also an expert in the psychology of relationships and healing from trauma. We discuss how early family dynamics and social context create patterns of both adaptive and maladaptive behavior and internal narratives that, when examined, lead to better choices and a deeply fulfilling existence.We discuss discovering your unique self-identity and purpose through specific practices of reflection, meditation and conversations with others. We also discuss self-perception and the evolution of roles within marriages, parent-child relationships, and work.Throughout the episode, Dr. Hollis provides both basic knowledge and practical tools to help us assess ourselves and better understand who we are and what we really want in careers, relationships of all kinds, and society.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Use Ask Huberman Lab, our new AI-powered platform, for a summary, clips, and insights from this episode.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateína: https://drinkmateina.com/hubermanJoovv: https://joovv.com/hubermanBetterHelp: https://betterhelp.com/hubermanWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Dr. James Hollis00:02:14 Sponsors: Mateina, Joovv & BetterHelp00:05:57 Self, Ego, Sense of Self00:13:59 Unconscious Patterns, Blind Spots, Dreams; Psyche & Meaning00:21:56 Second Half of Life, Purpose, Depression00:25:37 Sponsor: AG100:27:08 Tool: Daily Reflection; Crisis00:31:47 Families & Children, Permission & Burdens00:37:27 Complex Identification, Self-Perception; Social Media & Borderline00:41:55 Daily Stimulus Response, Listening to the Soul00:45:40 Exiting Stimulus-Response, Loneliness, Burnout00:51:19 Meditation & Perception, Reflection00:54:58 Sponsor: Waking Up00:56:15 Recognizing the “Shadow” & Adulthood01:02:48 Socialization; Family & Life Journey01:09:04 Relationships & “Otherness”, Standing Your Ground01:15:51 Marriage, “Starter Marriages” & Evolution; Parenting01:19:37 Shadow Issues, Success & External Reward, Personal Growth01:27:59 Men, Alcohol, “Stoic Man”, Loneliness, Fear & Longing01:37:33 Women & Men, Focused vs. Diffuse Awareness; Male Rite of Passage01:44:31 Sacrifice, Relationships; Facing Fears01:48:20 Therapy, “Abyss of the Self”, Repeating Patterns & Stories01:55:17 Women, Career & Family, Partner Support; Redefining Roles02:01:40 Pathology & Diagnosis, Internet02:07:05 Life, Suffering & Accountability, “Swamplands” & Task02:11:32 Abuse & Recovery of Self, Patience, Powerlessness02:14:11 Living a Larger Life; “Shut Up, Suit Up, Show Up”02:17:49 Life Stages; Despair & Integrity Conflict02:25:00 Death, Ego, Mortality & Meaning02:38:07 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer

  • This is episode 6 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and a leading public educator on sleep for mental and physical health, learning and human performance. In this episode, we discuss dreaming, including the biological mechanism of dreams, what dreams mean and their role in daytime life. We explore how dreams can enhance our creativity and emotional well-being and help us resolve various challenges and dilemmas. We discuss how to remember and interpret your dreams and the abstractions/symbols frequently present in dreams.We also discuss nightmares and therapies to treat reoccurring nightmares. We explain what lucid dreaming is and if there are benefits or drawbacks to this type of dreaming.Dr. Walker also answers frequently asked audience questions and discusses snoring, body position, sleep supplements, sleep challenges due to aging, menopause, stopping racing thoughts, and how to fall back asleep if you wake in the middle of the night. For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanBetterHelp: https://betterhelp.com/hubermanLMNT: https://drinklmnt.com/hubermanHelix Sleep: https://helixsleep.com/hubermanWHOOP: https://www.join.whoop.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Dreaming00:01:13 Sponsors: BetterHelp, LMNT & Helix Sleep00:05:06 Dreams & REM Sleep00:12:20 Evolution of REM Sleep, Humans00:17:13 REM Sleep & PGO Waves; Dreams & Brain Activity00:24:26 Dreams, Images & Brain Activity; Sleepwalking & Sleep Talking00:30:51 Sponsor: AG100:32:04 Dream Benefits, Creativity & Emotional Regulation; Challenge Resolution00:41:27 Daily Experience vs. Dreaming, Emotions00:45:08 Dream Interpretation & Freud, Dream Relevance00:52:59 Abstractions, Symbols, Experience & Dreams; “Fuzzy Logic”01:00:28 Sponsor: Whoop01:01:36 Nightmares; Recurring Nightmares & Therapy01:11:08 Targeted Memory Reactivation, Sounds & Nightmares01:15:38 Odor, Paired Associations, Learning & Sleep01:18:53 Fear Extinction, Memory & Sleep; Tool: Remembering Dreams01:25:38 Lucid Dreaming, REM Sleep, Paralysis01:32:33 Lucid Dreaming: Benefits? Unrestorative Sleep?01:44:07 Improve Lucid Dreaming01:49:30 Tool: Negative Rumination & Falling Asleep01:53:41 Tools: Body Position, Snoring & Sleep Apnea; Mid-Night Waking & Alarm Clock01:58:43 Sleep Banking?; Tool: Falling Back Asleep, Rest02:05:53 Tool: Older Adults & Early Waking; Sleep Medications02:11:25 Tool: Menopause & Sleep Disruption, Hot Flashes02:15:06 Remembering Dreams & Impacts Sleep Quality?02:18:32 Tool: Sleep Supplements02:26:48 Tool: Most Important Tip for Sleep02:30:56 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • In this episode, my guest is Dr. Casey Means, M.D., a physician trained at Stanford University School of Medicine, an expert on metabolic health and the author of the book, "Good Energy." We discuss how to leverage nutrition, exercise and environmental factors to enhance your metabolic health by improving mitochondrial function, hormone and blood sugar regulation. We also explore how fasting, deliberate cold exposure and spending time in nature can impact metabolic health, how to control food cravings and how to assess your metabolic health using blood testing, continuous glucose monitors and other tools. Metabolic dysfunction is a leading cause of chronic disease, obesity and reduced lifespan around the world. Conversely, improving your mitochondrial and metabolic health can positively affect your health span and longevity.Listeners of this episode will learn low- and zero-cost tools to improve their metabolic health, physical and mental well-being, body composition and target the root cause of various common diseases.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui Venison: https://mauinuivenison.com/huberman Eight Sleep: https://eightsleep.com/huberman AeroPress: https://aeropress.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps00:00:00 Dr. Casey Means00:02:18 Sponsors: Maui Nui, Eight Sleep & AeroPress00:06:32 Metabolism, Metabolic Dysfunction, Medicinal Blindspot00:14:17 Trifecta of Bad Energy00:24:02 Western Living, United States, Specialization & Medicine00:27:57 Insulin Resistance, Tool: Mitochondrial Capacity & Exercise00:33:33 Sponsor: AG100:35:03 Tools: Walking & Glucose; Frequent Movement00:44:25 Tools: Exercises to Improve Mitochondrial Capacity; Desk Treadmill00:51:18 Soleus Push-Ups & Fidgeting, Non-Exercise Activity Thermogenesis (NEAT)00:57:14 Sponsor: InsideTracker00:58:21 Tool: Blood Test Biomarkers, Vital Signs & Mitochondrial Function01:11:16 Navigate Medical System & Blood Tests, Consumer Lab Testing01:16:46 Tool: Environmental Factors; Food, Life as a Process01:21:58 Tool: Ultra-Processed vs. Real Food, Obesity, Soil & Micronutrients01:32:03 Ultra-Processed Foods: Brain & Cellular Confusion01:39:10 Tools: Control Cravings, GLP-1 Production, Microbiome Support01:51:42 Ozempic, GLP-1 Analogs; Root Cause & Medicine02:00:54 Tool: Deliberate Cold & Heat Exposure, Brown Fat02:07:27 Tool: Intermittent Fasting & Metabolic Flexibility; Insulin Sensitivity02:17:03 Tool: Continuous Glucose Monitors (CGMs) & Awareness, Glucose Spikes02:24:34 Tool: CGMs, Glycemic Variability, Dawn Effect, Individuality02:33:10 Sleep; Continuous Monitoring & Biomarkers02:37:39 Mindset & Safety, Stress & Cell Danger Response02:44:04 Tool: Being in Nature, Sunlight, Fear02:54:44 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Social Media, Neural Network NewsletterDisclaimer

  • This is episode 5 of our 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast. In this episode, we explain the connection between sleep and mood, emotional regulation and mental well-being. We explain the role of rapid eye movement (REM) sleep in processing emotions and emotional memories and why sleep deprivation causes agitation, impulsivity and emotional reactivity. We also discuss why sleep disruption is a hallmark feature of PTSD, anxiety, depression, suicidality, and other psychiatric conditions. We explain protocols for improving REM sleep and other sleep phases in order to harness the therapeutic power of quality sleep to feel calmer and emotionally restored.This episode describes various actionable tools to improve sleep for those struggling with mental health or mood and those wanting to bolster their overall state and well-being. The next episode in this special series explores dreams, including lucid dreaming, nightmares and dream interpretation.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanBetterHelp: https://betterhelp.com/hubermanInsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Sleep & Mental Health(00:01:09) Sponsors: Eight Sleep, LMNT & BetterHelp(00:05:14) Emotions & Sleep, Amygdala(00:17:27) Emotional Memory & Sleep(00:25:48) “Overnight Therapy” & REM Sleep, Noradrenaline(00:29:13) Sponsor: AG1(00:30:27) Sleep to “Remember & Forget”, Trauma; REM Sleep(00:38:27) Hinge Analogy; Motivation, Impulsivity & Addiction(00:47:08) Tool: Improve REM Sleep, Social Jet Lag, Alcohol & THC, Addiction(00:56:18) Sponsor: InsideTracker(00:57:23) Post-Traumatic Stress Disorder (PTSD) & REM Sleep(01:06:53) Noradrenaline & REM Sleep, PTSD & Prazosin(01:09:40) Addiction, Non-Sleep Deep Rest (NSDR); Liminal States(01:16:46) Anxiety & Sleep, Mood vs. Emotions(01:23:50) Deep Non-REM Sleep & Anxiety, Sleep Quality(01:28:51) Tool: Improve Deep Non-REM Sleep, Temperature; Alcohol(01:34:56) Suicidality & Sleep, Pattern Recognition; Nightmares(01:46:21) Depression, Anxiety & Time Context(01:51:24) Depression, Too Much Sleep?; REM Changes & Antidepressants(01:57:37) Sleep Deprivation & Depression(02:01:34) Tool: Circadian Misalignment & Mental Health, Chronotype(02:04:05) Tools: Daytime Light & Nighttime Darkness; “Junk Light”(02:13:04) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • Welcome to a preview of the 17th Ask Me Anything (AMA) episode, part of Huberman Lab Premium.
    Huberman Lab Premium was launched for two main reasons. First, it was launched in order to raise support for the main Huberman Lab podcast — 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. Read our Annual Letter 2023.
    If you're an existing Premium member, you can login to access the full episode.
    If you're not a member, you can join Huberman Lab Premium to enjoy exclusive content, including monthly Ask Me Anything (AMA) episodes, AMA transcripts, podcast episode transcripts, early access to live events and help advance human scientific research.
    Resources
    Foundational Fitness Protocol
    Timestamps
    (00:00:00) Introduction to AMA #17
    (00:00:14) Exciting Announcement
    (00:02:16) Diving Into the Foundational Fitness Protocol
    (00:09:37) Flexibility in Your Fitness Routine
    (00:17:12) Optimizing Workout Times & Prioritizing Health
    (00:23:31) Closing Thoughts & Huberman Lab Premium Benefits
    In the full AMA episode, we discuss:

    Periodization & the Philosophy of Fitness

    Unlocking the Secrets of Sleep: Insights & Tools

    Chronotypes and Personalized Sleep Strategies

    The QQRT Formula: Quantity, Quality, Regularity & Timing of Sleep

    Exploring Naps & Non-Sleep Deep Rest (NSDR)

    Effective Learning & Note-Taking Strategies

    The Power of Teaching & Self-Testing in Learning


    Title Card Photo Credit: Mike Blabac
    Disclaimer

  • In this episode, I explain how to strengthen and build a stable, pain-free back and how to reduce or eliminate existing back pain. I explain the anatomy and physiology of the spinal cord and vertebrae, intervertebral disks and nerve pathways, and the abdominal and back muscles that together can be leveraged to stabilize the back. Then, I describe protocols: “McGill’s Big 3” exercises, a highly effective psoas stretch, abdominal stabilization, breathing techniques, and protocols to reinforce essential supports for the back, including the neck, pelvis, feet, and toes. I also explain how you can reduce and potentially eliminate back pain and sciatica using a specific type of bar hang, “cobra push-ups,” medial-glute strengthening exercises, and more. Back pain greatly impedes one’s ability to enjoy daily activities; this episode provides zero-cost, minimal time-investment protocols to improve your back strength and stability and allow you to move through life pain-free and with ease and mobility. For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanAeroPress: https://aeropress.com/hubermanJoovv: https://joovv.com/hubermanWaking Up: https://wakingup.com/hubermanPlunge: https://plunge.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Back Health(00:03:47) Sponsors: AeroPress, Joovv & Waking Up(00:07:57) Back Anatomy: Spine, Vertebrae, Spinal Cord(00:12:07) Spinal Cord & Nerves; Herniated Discs(00:19:50) Build Strong Pain-Free Back; Bulging Discs(00:24:26) Back Pain & Professional Evaluation; Tool: Spine Self-Assessment (00:34:58) Sponsor: AG1(00:36:29) Tool: McGill Big 3 Exercises, Curl-Up(00:44:40) Tool: McGill Big 3 Exercises, Side Plank(00:53:13) Tool: McGill Big 3 Exercises, Bird Dog; Back Pain(01:04:10) Sponsor: Plunge(01:05:37) Tool: Back Pain & Oreo Analogy, Bar Hang(01:10:34) Time & Back Pain; Tool: Reversing Disc Herniation, Cobra Push-Ups (01:21:28) Sciatica, Referred Pain, Herniated Disc(01:24:21) Tool: Improve Spine Stability, Strengthen Neck(01:29:23) Tools: Strengthen Feet, Toe Spreading(01:34:35) Tools: Belly Breathing; Stagger Stance(01:42:03) Tools: Relieve Low Back Pain, Medial Glute Activation; Rolled Towel(01:50:59) Tool: Psoas Stretching(01:57:00) Tool: Back Awareness; Strengthen & Pain-Proof Back(02:05:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer

  • This is episode 4 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and author of the best-selling book "Why We Sleep." In this episode, we discuss the relationship between sleep, learning and creativity. We explain why and how sleep before and after a learning bout can improve memory and performance for both cognitive tasks and physical skills. We also discuss how to use time learning and sleep, how to use naps, non-sleep deep rest states, and caffeine to optimize learning, and the mechanisms for sleep and memory consolidation. We also explain the critical role that sleep plays in creativity and one's ability to discover novel solutions to challenges and problems. This episode is filled with actionable information on using sleep to enhance skill learning and improve memory and creativity. The next episode in this guest series explains how sleep benefits emotional regulation and mental health. For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanHelix Sleep: https://helixsleep.com/huberman WHOOP: https://join.whoop.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Sleep & Learning(00:00:59) Sponsors: Helix Sleep, Whoop & Waking Up(00:05:48) Learning, Memory & Sleep(00:09:32) Memory & Sleep, “All-Nighters”, Hippocampus(00:13:46) Naps & Learning Capacity(00:16:59) Early School Start Times, Performance & Accidents(00:26:38) Medical Residency & Sleep Deprivation(00:29:35) Sponsor: AG1(00:30:49) Tool: Sleep Before Learning; Cramming Effect(00:35:09) Tools: Caffeine; Timing Peak Learning; “Second Wind”(00:44:25) Memory Consolidation in Sleep(00:55:07) Sleepwalking & Talking; REM-Sleep Behavioral Disorder(01:00:16) REM Sleep Paralysis, Alcohol, Stress(01:07:41) Sponsor: InsideTracker(01:08:46) Skills, Motor Learning & Sleep(01:17:03) Tool: Timing Sleep & Learning, Skill Enhancement(01:20:00) Naps; Specificity & Memory Consolidation, Sleep Spindles(01:27:21) Sleep, Motor Learning & Athletes; Automaticity(01:34:10) Can Learning Improve Sleep?(01:39:13) Tool: Exercise to Improve Sleep; Performance, Injury & Motivation(01:44:38) Pillars of Health; Dieting & Sleep Deprivation(01:49:35) Performance & Poor Sleep, Belief Effects, “Orthosomnia”(01:57:03) “Overnight Alchemy”, Sleep & Novel Memory Linking(02:05:58) Sleep & Creativity(02:11:09) Tools: Waking & Technology; Naps; “Sleep on a Problem”(02:20:51) Creative Insight & Sleep(02:26:18) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer