Afleveringen
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In this episode, my guest is Dr. David Yeager, Ph.D., professor of psychology at the University of Texas, Austin, and the author of the forthcoming book "10 to 25." We discuss how people of any age can use growth mindset and stress-is-enhancing mindsets to improve motivation and performance.We explain the best mindset for mentors and being mentored and how great leaders motivate others with high standards and support. We also discuss why a sense of purpose is essential to goal pursuit and achievement.Whether you are a parent, teacher, boss, coach, student or someone wanting to improve a skill or overcome a particular challenge, this episode provides an essential framework for adopting performance-enhancing mindsets leading to success.For show notes, including referenced articles, additional resources and people mentioned, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanAeroPress: https://aeropress.com/hubermanROKA: https://roka.com/hubermanWaking Up: https://wakingup.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. David Yeager(00:01:49) Sponsors: AeroPress & ROKA(00:04:20) Growth Mindset; Performance, Self-Esteem(00:10:31) âWiseâ Intervention, Teaching Growth Mindset(00:15:12) Stories & Writing Exercises(00:19:42) Effort Beliefs, Physiologic Stress Response(00:24:44) Stress-Is-Enhancing vs Stress-Is-Debilitating Mindsets(00:29:28) Sponsor: AG1(00:30:58) Language & Importance, Stressor vs. Stress Response(00:37:54) Physiologic Cues, Threat vs Challenge Response(00:44:35) Mentor Mindset & Leadership; Protector vs Enforcer Mindset(00:53:58) Sponsor: Waking Up(00:55:14) Strivings, Social Hierarchy & Adolescence, Testosterone(01:06:28) Growth Mindset & Transferability, Defensiveness(01:11:36) Challenge, Environment & Growth Mindset(01:19:08) Goal Pursuit, Brain Development & Adaptation(01:24:54) Emotions; Loss vs. Gain & Motivation(01:32:28) Skill Building & Challenge, Purpose Motivation(01:39:59) Contribution Value, Scientific Work & Scrutiny(01:50:01) Self-Interest, Contribution Mindset(01:58:05) Criticism, Negative Workplaces vs. Growth Culture(02:06:51) Critique & Support; Motivation; Standardized Tests(02:16:40) Mindset Research(02:23:53) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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This is episode 2 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley.We discuss basic and advanced tools for improving sleep and explain how sleep quality is affected by temperature, light and dark, caffeine, alcohol, cannabis, nutrition, meal timing, and different medications. Dr. Walker also provides strategies for coping with a poor night of sleep, wind-down routines, technology in the bedroom, insomnia, visualizations, and building sleep âconfidence.â We also discuss the current status of sleep research for developing advanced techniques to optimize sleep. This episode provides numerous zero-cost behavioral protocols for improving sleep quality and restorative power, which can benefit daytime mood, energy, performance, and overall health. The next episode in this special series explores napping, caffeine, and additional protocols to improve sleep.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/hubermanWHOOP: https://join.whoop.com/hubermanWaking Up: https://wakingup.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Improving Sleep(00:01:16) Sponsors: Helix Sleep, WHOOP & Waking Up(00:05:30) Basics of Sleep Hygiene, Regularity, Dark & Light(00:12:05) Light, Day & Night; Cortisol, Insomnia(00:18:45) Temperature; âWalk It Outâ; Alcohol & Caffeine(00:26:05) Sleep Association, Bed vs. Sofa(00:29:43) Tool: Falling Asleep; Meditation, Breathing(00:35:23) Sponsor: AG1(00:36:37) Alcohol & Sleep Disruption(00:40:01) Food & Sleep, Carbs, Melatonin(00:49:25) Caffeine; Afternoon Coffee, Nighttime Waking(00:55:52) Caffeine Metabolism & Sleep, Individual Variation(01:01:19) Sponsor: InsideTracker(01:02:04) Cannabis: THC vs. CBD, REM Sleep, Withdrawal(01:12:03) Sleep Hygiene Basics(01:16:08) Tool: Poor Sleep Compensation, âDo Nothingâ(01:20:23) Tool: Sleep Deprivation & Exercise(01:24:11) Insomnia Intervention & Bedtime Rescheduling, Sleep Confidence(01:32:58) Wind-Down Routine; Mental Walk; Clocks & Phones(01:41:29) Advanced Sleep Optimization, Electric Manipulation(01:50:07) Temperature Manipulation, Elderly, Insomnia(01:58:57) Tool: Warm Bath Effect & Sleep, Sauna(02:04:36) Acoustic Stimulation, White Noise, Pink Noise(02:13:30) Rocking & Sleep, Body Position(02:24:17) Enhance REM Sleep & Temperature; Sleep Medications(02:28:35) Pharmacology, DORAs & REM Sleep; Narcolepsy & Insomnia(02:34:12) Acetylcholine, Serotonin, Peptides; Balance(02:40:45) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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Zijn er afleveringen die ontbreken?
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In this episode, my guest is Coleman Ruiz, a former Tier One U.S. Navy SEAL joint task force commander. He served in Afghanistan and Iraq and as a BUD/S training officer. He shares his journey from childhood through the Naval Academy to elite Navy SEAL special operations. He shares the physical and emotional challenges he has overcome and discusses his struggle with post-traumatic stress disorder (PTSD). He also talks about the key role of mentors, family and friends in building resilience. Coleman gives us a raw, humble account of hitting rock bottom. He tells of the intense pain, fear, depression and suicidality in his journey of redemption. Colemanâs story is a real-life heroâs journey. He tells it with extraordinary vulnerability and humility. He explains the challenges and sudden tragedies that helped to ground, shape and renew him. His story will inspire listeners of all ages and backgrounds.Note: This conversation includes profanity and topics that are not suitable for all audiences and ages.For show notes, including 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/hubermanBetterHelp: https://betterhelp.com/hubermanMaui Nui Venison: https://mauinuivension.com/huberman Eight Sleep: https://eightsleep.com/huberman Plunge: https://plunge.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Coleman Ruiz(00:01:55) Sponsors: BetterHelp, Maui Nui Venison & Eight Sleep(00:06:06) Childhood, âWildnessâ(00:13:24) Wrestling, Combat Sports & Respect(00:22:26) Divorce, College Applications & Naval Academy(00:29:51) Sponsor: AG1(00:31:22) Prep School, Patriotism, Fear(00:40:08) Growth Mindset, 24-Hour Horizon(00:43:02) Naval Academy, Mentor, Focus(00:52:45) Wife, Work Ethic(00:59:23) Sponsor: Plunge(01:00:51) Navy SEALs, BUD/S, Hell Week(01:04:51) BUD/S Success Predictors; Divorce & Aloneness; Rebellion(01:16:30) Patriotism, Navy SEALs, Green Team(01:22:15) Advanced Training, Tier One, Free-Fall(01:26:13) Special Operations, Deaths & Grief(01:36:08) Mentor Death & Facing Mortality(01:47:49) Warriors & Compassion; Trauma, Family(01:52:37) Civilian Life Adjustment(01:57:39) Hero With a Thousand Faces, Civilian Return & PTSD(02:07:03) Massage, Perspective, Space-Time Bridging(02:14:10) Psychedelics, Connection, Warrior Culture(02:19:15) Rock Bottom: Talk Therapy, Depression, Alcohol(02:25:50) Emotional & Physical Pain, Vulnerability, Fighter Mentality(02:30:42) Suicide, Asking For Help & Support(02:38:32) Therapy, PTSD Recovery, Dread; Pharmacology(02:44:54) Healing Process: Unsatisfaction & Asking For Help(02:54:03) Daily Routine, Movement, Nutrition(03:02:22) Manhood, Range, Parenthood, Surrender(03:10:08) Current Pursuits(03:16:01) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode 1 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., professor of neuroscience and psychology and founder of the Center for Human Sleep Science at the University of California, Berkeley, and the author of the book âWhy We Sleepâ discusses the essential role that sleep plays in our health. We cover how sleep affects our hormones, immune system, learning and memory, mood, appetite, and weight regulation.We also discuss what causes the urge to sleep, how sleep is structured throughout the night, and the biology of the different phases of sleep. We also teach you how to determine your individualized sleep needs, including your chronotype (best waking and to-bed time), tips for combat snoring and insomnia, and your QQRT (Quality, Quantity, Regularity, and Timing)âa key framework for optimizing your sleep and therefore daytime energy and focus, and overall health.The next episode in this special series explores how to improve oneâs sleep.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 BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman InsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Importance of Sleep(00:02:24) Sponsors: Eight Sleep, BetterHelp & LMNT(00:06:00) Sleep; Non-REM & REM Sleep(00:11:40) Sleep Cycles, Individuality, Women vs. Men(00:14:49) Tool: Wakefulness in Bed, Insomnia(00:19:08) Non-REM Stages of Sleep(00:27:05) Role of Deep Sleep(00:34:02) Sponsor: AG1(00:35:15) Light Sleep Stages, Hypnogogic Jerks(00:42:00) REM Sleep, Paralysis & Bizarre Dreams; âFallingâ Asleep(00:49:09) Tools: Body Position & Sleep; Snoring & Sleep Apnea(00:57:43) Yawning & Theories, Contagion(01:04:03) Nodding Off, Afternoon & Postprandial Dip(01:08:46) Sponsor: InsideTracker(01:09:51) Sleep, Animals & Evolution(01:14:09) Poor Sleep & Health Consequences, Sleep Deprivation(01:27:13) Positive Effects of Good Sleep, Health Improvements(01:31:56) Sleep & Mood; Appetite & Weight Management(01:42:55) Sleep Deprivation & Looking Tired, âBeauty Sleepâ(01:47:57) Tool: Getting Good Sleep, QQRT Macros, Quantity & Quality(01:56:45) Tool: Sleep Regularity, Mortality Risk(02:03:15) Tool: Sleep Timing, Chronotypes(02:14:21) Chronotypes & Insomnia, Circadian Rhythm, Shift Work(02:20:31) Tool: Sleep Tests, Alarm Clock, Micro-Sleeps(02:27:27) Sleep Inertia & Waking; Afternoon Dip, Optimum Performance(02:34:19) Causes of Sleep: Circadian Rhythm, Sleep Pressure(02:43:02) Adenosine & Sleepiness(02:46:13) Tool: Growth Hormone & Deep Sleep(02:50:47) Cortisol & Circadian Rhythm, âTired But Wiredâ(02:57:24) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, I explain the major categories and types of peptides currently in use for therapeutic purposes. I discuss peptides for improving tissue rejuvenation and repair, promoting longevity, improving muscle growth and fat loss, and boosting mood, vitality, and libido. I explain the biology of how these peptides work and both their potential benefits and risks. I also discuss peptide sourcing, dosages, cycling, routes of administration, and how peptides work in combination. This episode will help you better understand the rapidly expanding landscape of peptide therapeutics and how to evaluate if specific peptides might be advantageous towards achieving your physical or mental health goals.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/hubermanMateĂna: https://drinkmateina.com/hubermanLevels: https://levels.link/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Peptides(00:03:20) Sponsors: Mateina, Levels & Joovv(00:07:44) What is a Peptide?(00:12:06) Peptide Sourcing, Lipopolysaccharide (LPS)(00:14:48) Rejuvenation & Tissue Repair: BPC-157, Angiogenesis(00:21:50) BPC-157 & Tissue Injury; Mode of Delivery(00:27:53) BPC-157: Safety, Doses, Cycling, Tumor Risk(00:35:16) Sponsor: AG1(00:36:43) Tissue Repair: Thymosin Beta-4, TB-500(00:40:49) Growth & Metabolism: Growth Hormone, IGF-1, Risks(00:45:25) Secretagogues, Sermorelin, Tesamorelin, CJC-1295(00:52:21) Sponsor: LMNT(00:53:44) Ipamorelin, Hexarelin, GHRP-3, MK-677; Risks & Timing(00:58:69) Peptides for Growth Hormone & IGF-1, Risk; Combinations & Dosing(01:06:12) Longevity: Thymosin Beta-4, Epitalon (Epithalon)(01:12:09) Vitality: Melanotan, PT-141 (Vyleesi), Risks(01:17:21) Vitality: Kisspeptin(01:21:46) Peptides, Potential Benefits, Side-Effects & Risks(01:24:19) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Asi Wind. He's one of the worldâs top magicians and mentalists. We discuss what magic and mentalism reveal about the human mind, including how memories are made, how to erase them, and how and why we perceive things the way we do, all in the context of how he performs his astonishing tricks. Asi explains that magic works because it involves storytelling, which is key to how we organize memories. He also explains how emotional connection allows people to co-create and believe a common narrative, even one that did not actually occur. We also discuss how Asi's love of painting and photography and his specific daily routine allow him to access creativity. We also discuss fear, perfectionism, and how feeling emotions deeply serves his craft. Whether you are interested in magic or not, this conversation with Asi will give you an incredible window into how you perceive, learn, and remember the world around you and how what you believe may or may not be based in reality. 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/hubermanLMNT: https://drinklmnt.com/huberman BetterHelp: https://betterhelp.com/huberman AeroPress: https://aeropress.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Asi Wind(00:02:48) Sponsors: LMNT, BetterHelp & AeroPress(00:07:07) âJazzy Magicâ, Tricks & Improvisation, Memory(00:14:57) Magic & Imagination(00:24:06) Memory âExperimentsâ(00:29:18) Sponsor: AG1(00:30:46) Reality Augmentation, Free Will(00:35:31) Audience Interactions & Connection, Empathy, Tool: Breathing(00:41:20) Audience, Empathetic Attunement & Connection; Skeptics(00:49:10) Trick Explanation, Props(00:57:21) Exposing Magic, Misdirection, Storytelling(01:07:29) Sponsor: InsideTracker(01:08:36) Delight, Hypnosis, Behavior Patterns(01:17:35) Hypnotists & Guiding Attention; Social Media(01:23:01) âPower of Pausesâ & Memory; Tool: Gap Effects & Learning(01:30:14) Tension, Understanding Magic(01:36:16) Storytelling(01:43:00) Painting & Composition(01:51:08) Truths, Clean Slate, Art & Storytelling(01:59:03) Art & Motivation, Honesty(02:05:17) Inspiration & Creativity, âSpongeâ(02:12:38) Morning Routine & Creativity(02:19:28) Memory & Fear, Power of Story; Tool: Walking & Creativity(02:29:53) Body Language(02:33:01) Perfectionism; Negative Emotions, Photography(02:40:19) Sensitivity, Empathy, Family(02:45:16) Incredibly Human Show(02:49:22) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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Recently I had the pleasure of hosting a live event in Melbourne, AU. 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 in Melbourne, AU at Plenary.
Thank you to our sponsors
AG1: https://drinkag1.com/huberman
Eight Sleep: https://eightsleep.com/huberman
Resources
Ask Huberman Lab (AI platform)
10 Minute Non-Sleep Deep Rest (NSDR)
Timestamps
(00:00:00) Introduction
(00:02:50) Strategies for Preventing Dementia
(00:15:07) Enhancing Willpower: Is It Comparable to Muscle Training?
(00:22:40) Minimizing Circadian Disruption for Shift Workers
(00:29:24) Difference Between NSDR & Meditation
(00:37:32) Combatting Mindless Phone Scrolling
(00:42:18) Dream Clinical Trials
(00:55:55) Conclusion
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In this episode, my guest is Dr. E.J. Chichilnisky, Ph.D., a professor of neurosurgery and ophthalmology at Stanford University. He studies how we see and uses that information to build artificial eyes that restore vision to the blind. We discuss how understanding the retina (the light-sensing brain tissue that lines the back of our eyes) is critical to knowing how our brain works more generally. We discuss brain augmentation with biologically informed prostheses, robotics, and AI and what this means for medicine and humanity. We also discuss E.J.âs unique journey into neuroscience and how changing fields multiple times, combined with some wandering, taught him how to guide his decision-making in all realms of life. This episode ought to be of interest to anyone interested in learning how the brain works from a world-class neuroscientist, those interested in the future of brain therapeutics and people seeking inspiration and tools for navigating their own professional and life journey.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 BetterHelp: https://betterhelp.com/huberman InsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. E.J. Chichilnisky(00:02:31) Sponsors: Eight Sleep, ROKA & BetterHelp(00:06:06) Vision & Brain; Retina(00:11:23) Retina & Visual Processing(00:18:37) Vision in Humans & Other Animals, Color(00:23:01) Studying the Human Retina(00:29:48) Sponsor: AG1(00:31:16) Cell Types(00:36:00) Determining Cell Function in Retina(00:43:39) Retinal Cell Types & Stimuli(00:49:27) Retinal Prostheses, Implants(01:00:25) Artificial Retina, Augmenting Vision(01:06:05) Sponsor: InsideTracker(01:07:12) Neuroengineering, Neuroaugmentation & Specificity(01:17:01) Building a Smart Device, AI(01:20:02) Neural Prosthesis, Paralysis; Specificity(01:25:21) Neurodegeneration; Adult Neuroplasticity; Implant Specificity(01:34:00) Career Journey, Music & Dance, Neuroscience (01:42:55) Self-Understanding, Coffee; Self-Love, Meditation & Yoga(01:47:50) Body Signals & Decisions; Beauty(01:57:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Cal Newport, Ph.D., a professor of computer science at Georgetown University and bestselling author of numerous books on focus and productivity and how to access the deepest possible layers of your cognitive abilities in order to do quality work and lead a more balanced life. We discuss how to avoid digital distraction, specific systems to best arrange and update your schedule, and how to curate your work and home environment. We discuss how to engage with smartphones and technology, the significant productivity cost of task-switching, and how to avoid and overcome burnout. This episode provides specific protocols for enhancing focus and productivity, time management, task prioritization, and improving work-life balance that ought to be useful for anyone, young or old, regardless of profession.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/hubermanHelix Sleep: https://helixsleep.com/hubermanMaui Nui Venison: https://mauinuivenison.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Cal Newport(00:02:52) Sponsors: Helix Sleep, Maui Nui & Joovv(00:07:00) Smartphones, Office & Walking(00:13:08) Productive Meditation, Whiteboards(00:20:04) Tool: Capturing Ideas, Notebooks(00:24:57) Tool: Active Recall & Remembering Information(00:30:02) Sponsor: AG1(00:31:29) Studying, Deliberate Practice(00:38:13) Flow States vs. Deep Work(00:41:39) Social Media, Emergencies(00:45:27) Phone & Addiction; Task Switching(00:53:20) Sponsor: LMNT(00:54:23) âNeuro-Semantic Coherenceâ vs. Flow; Concentration(01:02:40) Internet Use & Kids; Video Games; Audiobooks(01:08:15) Pseudo-Productivity, Burnout(01:12:34) Social Media Distraction; The Deep Life(01:18:03) Attention, ADHD, Smartphones & Addiction; Kids(01:26:12) TikTok, Algorithm(01:30:39) Tool: Boredom Tolerance, Gap Effects & âThoreau Walksâ(01:37:43) Solitude Deprivation, Anxiety(01:41:22) Tools: Fixed Work Schedule & Productivity, Exercise, Sleep(01:47:52) Deep Work, Insomnia; Productivity & Core Work; Music(01:55:08) Cognitive Focus & Environment; Isolation(02:02:30) Burnout Epidemic, Digital Collaboration(02:11:11) Cognitive Revolution, Balance(02:16:45) Remote, Hybrid vs. In-Person Work; Zoom(02:22:05) Tool: Pull-Based System, Designing Workload(02:28:49) Tools: Multi-Scale Planning, Time Blocking; Deep Work Groups(02:38:56) Tool: Shutdown Ritual(02:42:37) Accessibility, Reputation & Flexibility(02:47:29) Work-Life Balance, Vacation; Productivity(02:54:47) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, I discuss placebo and belief and mindset effects â all of which exert a powerful and real influence on our biology and psychology. I discuss how your beliefs and expectation that a certain outcome will occur after taking a substance (or any intervention cause genuine changes in brain and bodily function. I discuss how placebos can change neurotransmitter and hormone release, pain levels, whether the stress response is beneficial or detrimental and more. I also explain how placebo effects can work with traditional drug or behavioral treatments to help improve health outcomes and why some people are more susceptible to placebo effects. By the end of the episode, listeners will understand the placebo effect, how it works, and how beliefs and mindsets can be leveraged toward mental health, physical health, and performance goals. For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanAeroPress: https://aeropress.com/hubermanLevels: https://levels.link/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Placebo Effects(00:02:40) Sponsors: Eight Sleep, AeroPress & Levels(00:07:24) Placebo, Nocebo vs. Belief Effect, Prefrontal Cortex(00:14:03) Dopamine, Placebo & Parkinsonâs Disease; Placebo Controls(00:21:36) Hormone Release & Placebo Effect, Paired Associations(00:28:52) Conditioning Effect & Insulin; Pavlovian Response(00:32:50) Sponsor: AG1(00:34:17) Context & Expectations; Placebo Effect & Brain(00:40:51) Cancer, Mind-Body Practices; Placebo Effects & Limits(00:44:54) Asthma, Specificity & Placebo Effects(00:48:01) Sponsor: InsideTracker(00:49:03) Nicotine & Dose-Dependent Placebo Effects(00:55:31) Placebo Effects vs. Belief Effects, Food & Mindset(01:01:02) Exercise & Belief Effects(01:04:08) Placebo Effect, Brain & Stress Response(01:11:18) Individual Variation, Genetics & Placebo Effect(01:16:11) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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Welcome to a special edition of the 16th Ask Me Anything (AMA) episode, part of Huberman Lab Premium, recorded in Sydney, Australia. This episode is a recording of a live stream AMA, originally exclusive to our Premium members. We've decided to make the full-length version available to everyone, including non-members 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.
If you're not yet a member but enjoyed this full-length livestream AMA, we invite you to join Huberman Lab Premium. By subscribing, you'll gain access to exclusive benefits including our regular monthly full-length AMA episodes, AMA transcripts, podcast episode transcripts, early access to live events and more. Additionally, a significant portion of your membership proceeds contributes to advancing human scientific research. You can learn more about the research we were able to support in our Annual Letter 2023.
If you're a Huberman Lab Premium member, you can access the transcript for this AMA episode here.
Timestamps
(00:00:00) Introduction
(00:02:34) Achieving Key Health Pillars While Traveling
(00:07:11) Improving Sleep Quality
(00:13:11) Understanding and Managing Vertigo
(00:20:44) Enhancing Brain Function Post-TBI
(00:26:58) Getting Closer to Unraveling OCD
(00:30:44) Adjusting Circadian Rhythms for Travel
(00:34:58) Optimal Dosage for Fish Oil Supplements
(00:40:17) Monitoring Hormone Levels
(00:46:09) Optimizing the Gut-Brain Axis
(00:52:04) Best Practices for Tongue Cleaning
(00:56:36) Conclusion & Thank You
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In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, bestselling author, and founder of Good Inside, an education platform for parents and parents-to-be. We discuss actionable protocols for raising resilient, emotionally healthy kids and effective alternatives to typical forms of reward and punishment that instead teach children valuable skills and strengthen the parent-child bond. These protocols also apply to other types of relationships: professional, romantic, friendships, siblings, etc. We explain how to respond to emotional outbursts, rudeness, and entitlement, repair fractured relationships, build self-confidence, and improve interpersonal connections with empathy while maintaining healthy boundaries. We also discuss how to effectively communicate with children and adults with ADHD, anxiety, learning challenges, or with âdeeply feelingâ individuals. The conversation is broadly applicable to all types of social interactions and bonds. By the end of the episode, you will have learned simple yet powerful tools to build healthy relationships with kids, teens, adults, and oneself.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateĂna: https://drinkmateina.com/hubermanJoovv: https://joovv.com/hubermanAeroPress: https://aeropress.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Becky Kennedy(00:02:44) Sponsors: MateĂna, Joovv & AeroPress(00:07:35) Healthy Relationships: Sturdiness, Boundaries & Empathy(00:14:34) Tool: Establishing Boundaries(00:18:24) Rules, Boundaries & Connection(00:22:19) Rewards & Punishments; Skill Building(00:29:48) Sponsor: AG1(00:31:16) Kids & Inherent Good(00:34:06) Family Jobs, Validation & Confidence, Giving Hope(00:41:54) Rewards, Pride(00:44:48) Tool: âI Believe Youâ, Confidence & Safety; Other Relationships(00:52:15) Trauma, Aloneness & Repair(00:57:07) Tool: Repair & Apologies, Rejecting Apology(01:01:04) Tool: Good Apologies(01:03:35) Sponsor: InsideTracker(01:04:37) Tool: Rudeness & Disrespect, Most Generous Interpretation(01:12:32) Walking on Eggshells, Pilot Analogy & Emotional Outbursts, Sturdy Leadership(01:20:49) Deeply Feeling Kids; Fears, Sensory Overload(01:30:10) Co-Parenting Differences & Punishment(01:37:11) Tool: Attention Deficit Hyperactivity Disorder (ADHD); Meditation(01:41:20) Tool: Tolerating Frustration, Screen Time, Learning(01:51:57) Grace & Parenthood, Parenting Job Description; Relationship to Self(01:55:24) Tool: âIâm Noticingâ, Asking Questions; Emotional Regulation(02:01:15) Adolescence & Critical Needs, Explorers vs. Nomads(02:09:58) Saying âI Love Youâ, Teenagers; Family Meetings(02:15:07) Self-Care, Rage & Boundaries; Sturdy Leaders; Parent Relationship & Conflict(02:22:08) Tool: Wayward Teens, Marijuana & Substance Use, Getting Additional Help(02:30:03) Mentors(02:34:26) Tool: Entitlement, Fear & Frustration(02:41:57) Tool: Experiencing Frustration; Chores & Allowance(02:46:31) Good Inside Platform(02:51:27) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Mark D'Esposito, M.D., a neurologist and professor of neuroscience and psychology at the University of California, Berkeley. We discuss the brain mechanisms underlying cognition and the forms of memory required for focus, productivity, planning and achieving goals, and learning. We discuss neurochemicals such as dopamine and acetylcholine and how they can be leveraged to improve cognitive functioning. We also discuss concussion, traumatic brain injury (TBI), Alzheimer's, and Parkinson's disease, and ways to restore or slow cognitive decline by using pharmacologic, lifestyle and behavioral protocols. This episode provides a modern understanding of cognition and memory and actionable tools to optimize brain health and function.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMaui Nui: https://mauinuivenison.com/hubermanJoovv: https://joovv.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Mark DâEsposito(00:02:08) Sponsors: Maui Nui, Joovv & Eight Sleep(00:06:23) Brain & Frontal Lobes, Prefrontal Cortex, Executive Function(00:10:31) Frontal Lobe Development, Children(00:14:12) Rules, Context & Impulse Control; Learning & Goals(00:21:45) Focus, Improving Executive Function(00:26:04) Connections & Top-Down Signals(00:29:02) Sponsor: AG1(00:30:29) Frontal Lobe Injury; Emotional Regulation(00:37:26) Smartphones, Social Media(00:44:37) Working Memory, Dopamine(00:52:59) Sponsor: LMNT(00:54:22) Dopamine Levels & Working Memory, Cognitive Tasks, Genetics(01:00:03) Bromocriptine & Working Memory, Dopamine(01:06:21) Guanfacine, Neurotransmitter Levels, Pupil Dilation & Biomarker Tests(01:12:46) Bromocriptine, Olympics; Pharmacology & Cognitive Function, Adderall(01:19:27) Concussion, Traumatic Brain Injury (TBI)(01:25:22) Sleep, TBI, Concussion & Executive Function; BrainHQ(01:31:57) Aging & Frontal Executive System; Brain Health(01:39:26) Tools: Brain Health & Boosting Executive Function, Books(01:47:26) Alzheimerâs Disease, Genetics, Pharmacology(01:51:48) Parkinsonâs Disease, L-Dopa; Coping with Alzheimerâs; Nicotine(01:58:37) Estrogen & Dopamine, Cognition; Tool: Physical Exercise(02:04:43) Tool: Mindfulness Meditation & Executive Function(02:10:31) Brain Networks; Modularity(02:17:08) Modularity, Brain Indices(02:22:53) Psilocybin; Transcranial Magnetic Stimulation(02:30:16) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, I discuss the importance of oral health for dental and microbiome health and general physical and mental well-being. I explain science-supported protocols for strengthening your teeth and gums, including how to remineralize your teeth. I cover the best approaches and timing for brushing and flossing, tongue, gum, and oral microbiome care and how oral health is critically important to offset metabolic, cardiac, and brain diseases, including dementia. I also discuss proper nutrition for oral health, fluoride, and how sugar and mouth breathing can accelerate tooth decay. This episode ought to be of interest to everyone seeking to improve their physical health, mental health, and lifespan, given the critical role that oral health plays in all of these.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateĂna: https://drinkmateina.com/hubermanROKA: https://roka.com/hubermanHelix Sleep: https://helixsleep.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Oral Health(00:03:28) Sponsors: Mateina, ROKA & Helix Sleep(00:07:13) Oral Health Quiz(00:13:53) Teeth Biology, Cavity Repair(00:20:01) Mouth, Gums, Saliva(00:27:23) Sponsor: AG1(00:28:51) Cavity Formation, Bacteria, Sugar, Acidity(00:35:10) Teeth Remineralization, Fluoride, Water(00:42:57) Sponsor: InsideTracker(00:43:58) Tools: The âDo Notsâ of Oral Health, Mouth Breathing(00:54:48) Tools: Fasting & Teeth Remineralization; Nighttime Toothbrushing(01:03:23) Proper Teeth Brushing; Tooth Sensitivity & Gums(01:08:16) Bacteria, Plaque & Tartar; Tooth Polishing(01:11:02) Proper Flossing Technique, Waterpik; Children & Flossing(01:14:23) Tool: Xylitol, Bacteria & Cavity Prevention(01:19:43) Toothpastes: Xylitol, Fluoride, Hydroxyapatite(01:22:38) Mouthwash & Alcohol, Antiseptic Mouthwash(01:26:29) Tools: Baking Soda, Hydrogen Peroxide?, Salt Water Rinse(01:32:36) Alcohol-Based Mouthwash, Nitric Oxide(01:34:52) Tools: Canker Sore Prevention & Gut Microbiome; Sleep(01:37:47) Tools: Tongue Brushing; Toothbrush Care(01:41:38) Teeth Sealants; Metal Fillings, Mercury, Mastic Gum; Root Canals(01:48:43) Dentist Visits, Daily Routines & Oral Health(01:54:17) Practices for Oral Health, Oil Pulling(01:58:21) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Kay Tye, PhD, Professor of Systems Neurobiology at the Salk Institute for Biological Studies and a Howard Hughes Medical Institute (HHMI) Investigator. We discuss the neural circuit basis of social interactions and loneliness. We also discuss how animals and people establish themselves in a group hierarchy by rank and how the brain responds to dominance and subordination.Much of our discussion relates to how social media impacts our sense of social connectedness or lack thereof. The topics covered in this episode are directly relevant to anyone interested in the neuroscience of mental health, work-life balance, abundance versus scarcity mindset, and interpersonal dynamics.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanLevels: https://levels.link/hubermanLMNT: https://drinklmnt.com/hubermanInsideTracker: https://insidetracker.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Kay Tye(00:02:39) Sponsors: Eight Sleep, Levels & LMNT(00:06:40) Amygdala; âValenceâ(00:12:43) Novelty; Reward & Punishment Response(00:20:06) Amygdala & Hunger; Social Interaction(00:26:21) Social Media & Social Connection; Tool: Email & Time Management(00:35:03) Sponsor: AG1(00:36:30) Social Media; Friction & Feedback, Leadership(00:43:44) Social Isolation, Harlow Experiments, âLoneliness Neuronsâ(00:51:47) Social Homeostasis, COVID-19 Pandemic & Loneliness(01:01:29) Quality of Social Contact, Social Homeostasis, Social Media(01:08:40) Sponsor: InsideTracker(01:09:42) Social Media, Relationships; Social Isolation & Exclusion(01:18:26) Empathy: Friend vs. Foe(01:28:40) Background & Empathy, Diversity, Emotional Regulation(01:34:34) Abundance vs. Scarcity Mindset(01:37:22) Social Rank & Hierarchy, Sibling Order, Development(01:45:54) Dynamic Hierarchy; Dominants vs. Subordinates; Mentors(01:55:32) Psychedelics: Research & Mechanisms; Psilocybin(02:06:28) Work-Life Balance, Fitness & Extracurriculars(02:11:56) Personal Life, Diversity, Happiness; Typical Day(02:15:42) Science & Academia; Future Directions(02:23:48) Research & Science Outreach(02:28:48) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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Welcome to a preview of the 15th 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.
Timestamps
(00:00:00) Introduction
(00:01:46) Why Is Fluoride in Water and Is It Harmful?
(00:26:44) Huberman Lab Premium
In the full AMA episode, we discuss:
What Are the Effects of the Vagus Nerve on Calming the Body and the Brain?
Title Card Photo Credit: Mike Blabac
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In this episode, I discuss working memory, which is critical for learning and productivity, strategy setting, goal seeking, and navigating new environments. I explain the key role of dopamine and the biological mechanisms underlying working memory and how working memory differs from both short- and long-term memory.I also describe science-supported tools to enhance working memory and attentionâincluding zero- or low-cost behavioral, supplemental and pharmacologic approaches. I include how to assess your working memory and how to use memory tasks to determine your baseline dopamine levels in certain brain circuits.This episode provides listeners with highly actionable tools to assess and improve their attention to specific tasks and task-switching capacity and to enhance their overall productivity.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanMateĂna: https://drinkmateina.com/hubermanBetterHelp: https://betterhelp.com/hubermanHelix Sleep: https://helixsleep.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Working Memory(00:01:12) Sponsors: Mateina, BetterHelp & Helix Sleep(00:05:00) Short- vs. Long-Term Memory(00:09:59) Neuroplasticity(00:15:42) Working Memory; Attention & Focus(00:20:04) Working Memory Test(00:25:35) Sponsor: AG1(00:27:02) Brain & Working Memory; Dopamine(00:36:13) Working Memory Capacity Test(00:44:37) Increasing Dopamine & Working Memory(00:49:26) Task Switching, Distractions(00:54:42) Sponsor: LMNT(00:56:04) Tool: Yoga Nidra, Non-Sleep Deep Rest (NSDR) & Dopamine(01:03:08) Tool: Deliberate Cold Exposure & Dopamine(01:11:02) Tool: Working Memory & Binaural Beats(01:15:23) Supplements to Increase Dopamine: L-Tyrosine, Mucuna Pruriens(01:22:53) Dopamine Prescriptions, Attention Deficit Hyperactivity Disorder (ADHD)(01:29:12) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this journal club episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins-trained physician focusing on healthspan and lifespan and the host of The Drive podcast.We each present a peer-reviewed scientific paper chosen because it contains novel, interesting, and actionable data. First, we discuss a paper on how bright light exposure at sunrise and throughout the day and dark exposure at night independently improve mental health and can offset some of the major symptoms of mental health disorders such as depression and anxiety. Then, we discuss an article that explores a novel class of immunotherapy treatments to combat cancer. We also discuss some of the new data on low-calorie sweeteners and if they are safe. This episode should be of interest to listeners curious about maximizing their vitality and longevity and to anyone seeking science-supported ways to improve mental health and lifespan.For show notes, including referenced articles and additional resources, please visit hubermanlab.com.Thank you to our sponsorsAG1: https://drinkag1.com/hubermanEight Sleep: https://www.eightsleep.com/hubermanBetterHelp: https://betterhelp.com/hubermanJoovv: https://joovv.com/hubermanLMNT: https://drinklmnt.com/hubermanMomentous: https://livemomentous.com/hubermanTimestamps(00:00:00) Dr. Peter Attia, Journal Club(00:02:40) Sponsors: Eight Sleep, BetterHelp & Joovv(00:07:14) Light, Dark & Mental Health; Retina(00:11:16) Outdoor vs. Indoor Light, Cataracts, Sunglasses(00:16:17) Tools: Sunrise & Sunsets, Circadian Rhythm; Midday Light(00:24:55) Tools: Night & Light Exposure; Waking Before Sunrise(00:31:05) Article #1, Light/Dark Exposure & Mental Health(00:36:50) Sponsor: AG1(00:38:18) Odds Ratio, Hazard Ratio(00:45:43) Night vs. Daylight Exposure, Mental Health Disorders(00:51:35) Major Depression & Light Exposure; Error Bars & Significance(00:59:15) Sponsor: LMNT(01:00:39) Prescriptions; Environmental & Artificial Light; Red Lights(01:08:14) Nighttime Light Exposure; Sleep Trackers & Belief Effects(01:13:54) Light Directionality, Phone, Night(01:17:21) Light Wavelengths & Sensors; Sunglasses(01:20:58) Hawthorne Effect, Reverse Causality, Genetics(01:26:26) Artificial Sweeteners, Appetite(01:31:16) Natural Light Cycles, Circadian Rhythm & Mental Health(01:39:53) Article #2, Immune System & Cancer(01:43:18) T-Cell Activation; Viruses(01:50:41) Autoimmunity; Cancer & Immune System Evasion(02:00:09) Checkpoint Inhibitors, CTLA-4(02:06:45) Anti-CTLA-4 Study Drug (Ipilimumab), Melanoma(02:12:07) Patient Population, Randomization, GP100(02:18:09) Response Rate(02:22:52) Overall Survival & Response(02:28:38) Median Survival vs. Overall Survival, Drug Development(02:35:45) Gender & Dose(02:40:32) Adverse Events; Autoimmunity(02:46:42) Pancreatic Cancer; Aging & Immune System Health(02:53:57) Melanoma; Lynch Syndrome, Keytruda(02:58:43) Immunotherapy & Cancer Treatment; Melanoma Risk(03:06:26) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, my guest is Dr. Sean Mackey, M.D., Ph.D., Chief of the Division of Pain Medicine and Professor of Anesthesiology, Perioperative and Pain Medicine and Neurology at Stanford University School of Medicine. His clinical and research efforts focus on using advanced neurosciences, patient outcomes, biomarkers and informatics to treat pain.We discuss what pain is at the level of the body and mind, pain thresholds, and the various causes of pain. We also discuss effective protocols for controlling and reducing pain, including the use of heat and cold, acupuncture, chiropractic, physical therapy, nutrition, and supplementation.We also discuss how pain is influenced by our emotions, stress and memories, and practical tools to control oneâs psychological perception of pain.And we discuss pain medications, including the controversial use of opioids and the opioid crisis.This episode will help people understand, manage, and control their pain as well as the pain of others.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 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Dr. Sean Mackey(00:02:28) Sponsors: LMNT & Waking Up(00:06:13) Pain, Unique Experiences, Chronic Pain(00:13:05) Pain & the Brain(00:16:15) Treating Pain, Medications: NSAIDs & Analgesics(00:22:46) Inflammation, Pain & Recovery; Ibuprofen, Naprosyn & Aspirin(00:27:51) Sponsor: AG1(00:30:19) Caffeine, NSAIDs, Tylenol(00:32:34) Pain & Touch, Gate Control Theory(00:38:56) Pain Threshold, Gender(00:44:53) Pain in Children, Pain Modulation (Pain Inhibits Pain)(00:53:20) Tool: Heat, Cold & Pain; Changing Pain Threshold(01:00:54) Tools: Psychology, Mindfulness-Based Stress Reduction, Catastrophizing(01:08:29) Tool: Hurt vs. Harmed?, Chronic Pain(01:12:38) Emotional Pain, Anger, Medication(01:20:43) Tool: Nutrition & Pain; Food Sensitization & Elimination Diets(01:28:45) Visceral Pain; Back, Chest & Abdominal Pain(01:34:02) Referenced Pain, Neuropathic Pain; Stress, Memory & Psychological Pain(01:40:23) Romantic Love & Pain, Addiction(01:48:57) Endogenous & Exogenous Opioids, Morphine(01:53:17) Opioid Crisis, Prescribing Physicians(02:02:21) Opioids & Fentanyl; Morphine, Oxycontin, Methadone(02:07:44) Kratom, Cannabis, CBD & Pain; Drug Schedules(02:18:12) Pain Management Therapies, Acupuncture(02:22:19) Finding Reliable Physicians, Acupuncturist(02:26:36) Chiropractic & Pain Treatment; Chronic Pain & Activity(02:31:35) Physical Therapy & Chronic Pain; Tool: Pacing(02:36:35) Supplements: Acetyl-L-Carnitine, Alpha Lipoic Acid, Vitamin C, Creatine(02:42:25) Pain Management, Cognitive Behavioral Therapy (CBT), Biofeedback(02:48:32) National Pain Strategy, National Pain Care Act(02:54:05) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterDisclaimer
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In this episode, I explain the biology of the common cold and flu (influenza) and how the immune system combats these infections.I describe behavior, nutrition and supplementation-based tools supported by peer-reviewed research to enhance immune system function and better combat colds and flu. I also dispel common myths about how the cold and flu are transmitted and when you and those around you are contagious.I explain if common preventatives and treatments such as vitamin C, zinc, vitamin D and echinacea work. I also highlight other compounds known to reduce contracting and duration of colds and flu. I discuss how to use exercise and sauna to bolster the immune response.This episode will help listeners understand how to reduce the chances of catching a cold or flu and help people recover more quickly from and prevent the spread of colds and flu.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 (Athletic Greens): https://athleticgreens.com/hubermanLMNT: https://drinklmnt.com/hubermanWaking Up: https://wakingup.com/hubermanMomentous: https://www.livemomentous.com/hubermanTimestamps(00:00:00) Avoid Colds & Flu(00:01:58) Sponsors: LMNT & Waking Up(00:06:00) Common Cold: Source & Transmission; Cold Temperature Myth(00:13:48) Spreading a Cold; Symptoms & Contagious Myths(00:17:43) Flu Virus & Transmission; Flu Shots(00:23:56) Tools: Injections & Safety; Charting Health Trends & Sickness(00:26:13) Sponsor: AG1(00:28:44) Spreading Cold & Flu, Symptoms(00:30:43) Immune System, Physical Barriers(00:39:33) Tool: Social Connection & Touch, Avoiding Flu & Cold(00:45:14) Innate Immune System(00:54:15) Adaptive Immune System; Lymphatic System(01:00:19) Tools: Enhance Innate Immune System(01:06:19) Tool: Microbiome & Nasal Breathing(01:10:58) Tools: Enhance Gut Microbiome: Foods & Water Protocol(01:16:13) Exercise When Feeling Sick?, Sleep(01:21:39) Tool: Exercise & Preventing Sickness(01:28:13) Exercise When Sleep Deprived?(01:32:24) Tool: Exercise Recovery & Carbohydrates(01:34:52) Tool: Sauna & Enhance Immune System(01:42:20) Supplements: Vitamin C, Vitamin D(01:50:58) Echinacea, Zinc(01:55:08) N-acetylcysteine (NAC), Decongestants(02:03:42) Zero-Cost Support, Spotify & Apple Reviews, YouTube Feedback, Sponsors, Momentous, Social Media, Neural Network NewsletterTitle Card Photo Credit: Mike BlabacDisclaimer
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