In this Huberman Lab Essentials episode, my guest is Dr. Paul Conti, MD, a psychiatrist and expert in treating trauma and psychiatric illness.

We explain what trauma is and how it affects the mind and body, as well as the best treatment approaches to support recovery. We also discuss why guilt and shame often follow traumatic experiences and why processing trauma is essential for healing. Dr. Conti shares practical tools for how to choose and work effectively with a therapist and discusses the therapeutic potential of psychedelics and MDMA in clinician-assisted settings.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

Function Health: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Paul Conti

(00:00:21) What is Trauma?, Guilt & Shame

(00:03:20) Evolutionary Context of Trauma, Shame & Guilt

(00:07:18) Sponsor: Function

(00:08:59) Repetition Compulsion, Repeating Trauma

(00:12:48) Processing Trauma in Therapy or On Your Own, Grieving

(00:16:48) Introspection, Tool: Processing Trauma Through Words

(00:18:04) Sponsor: LMNT

(00:19:35) Finding a Therapist, Rapport; Duration of Therapy

(00:21:49) Prescriptions, Depression, Treating Core Issues

(00:24:28) Psychedelics & Overcoming Trauma, Psychedelic-Assisted Therapy

(00:28:18) Sponsor: AGZ by AG1

(00:29:48) MDMA, Overcoming Fear

(00:31:43) Talking about Trauma, Language

(00:33:36) Taking Care of Oneself, Tool: Self-Care Basics

(00:36:56) Acknowledgements

Disclaimer & Disclosures

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Dorian Yates is a former professional bodybuilder, six-time Mr. Olympia winner and a pioneer of high-intensity, low-volume training for building muscle size and strength. He explains how anyone can vastly improve their fitness, mindset and appearance by training with weights just two or three days per week for less than an hour. We also discuss how to determine your natural strengths and passions and select which life path is right for you. Dorian also shares his journey and transformation from wayward youth to world champion athlete, his exploration of psychedelics, views on cannabis and on longevity and health optimization more generally. The knowledge and wisdom Dorian shares is valuable to men and women of all ages.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Joovv: https://joovv.com/huberman

Our Place: https://fromourplace.com/huberman

LMNT: https://drinklmnt.com/huberman

Function Health: https://functionhealth.com/huberman

Timestamps

(00:00:00) Dorian Yates

(00:03:17) High-Intensity Training, Bodybuilding, Blood & Guts

(00:09:15) Muscular Failure, Stimulate & Recover; Anabolics

(00:12:04) Sponsors: David & Joovv

(00:14:33) Muscle Pump, Stimulus; Recovery Weeks

(00:17:32) Beginners & Learning Correct Mechanics; Diabetes

(00:22:13) Research vs Real World, Tool: High-Intensity, Low-Volume Training, HIIT Sprints

(00:28:53) Bodybuilding Journey, Reading, Training Logs, Aspiration, Parents

(00:39:21) Sponsors: AG1 & Our Place

(00:42:46) TRT, Steroids, Genetics, Early Bodybuilding Career; Tool: Steroid Risks

(00:53:57) Father & Son Relationship; Training Evolution

(00:58:31) Workout Intensity & Motivation, Self-Mastery, Transforming Anger

(01:05:34) Death; Opportunity Analysis; Bodybuilders, Steroids & Diuretics

(01:12:18) Human Possibility, Fitness & Health Progression, Nutrition

(01:16:05) Sponsor: LMNT

(01:17:26) Mike Mentzer

(01:20:42) 1992-1993 Mr. Olympia, Underdog vs Favorite Mindset

(01:30:22) Inspiration & Achieving Goal; Retirement, Transition & Identity

(01:38:52) Flexibility, Winning vs Loving the Process

(01:43:08) Aging, Exercise & Posture

(01:46:34) Sponsor: Function

(01:48:22) Losing Muscle & Diet Change; Breathing; Health & Mind

(01:52:02) Psychedelics, DMT, Ayahuasca, Perspective & Connection

(02:01:20) Risks, Research & Psychedelics; Brain Plasticity, Perspective Change

(02:06:23) Sunlight & Mood, Schizophrenia, Dopamine, Mitochondria

(02:12:15) Cannabis, Smoking & Health; Cancer; Breathwork

(02:19:34) Cannabis & Motivation, Individual Variation, THC Levels

(02:25:22) Plant Medicine, Kratom, Natural Plants vs Extracts

(02:28:53) Training for Women, Losing Fat & Resistance Training; Resilience

(02:33:52) DY Nutrition, Supplements; Life Purpose & Consciousness

(02:44:40) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Wendy Suzuki, PhD, a professor of neural science and psychology at New York University.

We discuss simple, daily habits to improve focus, memory and overall cognitive performance. Dr. Suzuki explains how exercise directly enhances brain function—both the immediate benefits of a single workout and long-term support for cognitive health. We also discuss how meditation, verbal affirmations, sleep and other behavioral practices positively influence mood and stress regulation.

Episode show notes: https://go.hubermanlab.com/7gTmlIR

Join the Huberman Lab Neural Network Newsletter: https://www.hubermanlab.com/newsletter

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Timestamps

(00:00:00) Wendy Suzuki

(00:00:21) What Makes Moments Memorable?

(00:02:24) Memory & Hippocampus, Imagination

(00:05:35) Sponsor: BetterHelp

(00:06:37) One-Trial Learning, Fear

(00:08:10) Exercise Effects on Focus, Attention & Memory

(00:12:31) Brain-Derived Neurotrophic Factor (BDNF) & Exercise

(00:15:10) Sponsor: AG1

(00:16:55) Tools: Cardiovascular Exercise; 10-Minute Walk & Mood

(00:18:43) How Exercise Increases BDNF

(00:20:47) Adults, Neuron Growth, Hippocampus

(00:22:51) Exercise Effects on Memory, Tool: Morning Exercise

(00:26:08) Exercise & Long-term Effects on Cognition, Older Adults

(00:27:56) Minimum Exercise For Cognitive Benefits (Adults, 30s-50s)

(00:32:03) Sponsor: Eight Sleep

(00:33:22) Increase Exercise For Greater Cognitive Benefits

(00:35:30) Affirmations, Exercise, Mood, IntenSati

(00:37:37) Meditation & Benefits, Tool: Brief Meditation

(00:39:32) Tools to Improve Attention

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Keith Humphreys is a professor of psychiatry and behavioral sciences at Stanford School of Medicine and a leading expert on treating addictions, drug laws and policy. We discuss all the major addictive substances and behaviors, including alcohol, opioids, gambling, stimulants, nicotine, cannabis and more, focusing on how genetics and certain use patterns shape addiction susceptibility. We discuss the best evidence-based tools for recovery, from 12-step programs to emerging treatments such as psychedelics and ibogaine. Anyone interested in making better choices for their health and/or seeking to avoid or overcome addictions ought to benefit from this episode.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

Helix Sleep: https://helixsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Keith Humphreys

(00:03:22) Addiction; Genetic Risk

(00:09:14) Alcohol Use Disorder & Alcoholism; Genetic Predisposition & Addiction Risk

(00:18:03) Sponsors: David & BetterHelp

(00:20:37) Women & Alcohol Use; Young Adults; Cannabis Use

(00:23:36) Health Benefit to Alcohol?, Red Wine, Cancer Risk; Social Pressure

(00:31:47) Alcohol in Social Gatherings, Social Anxiety, Vulnerability, Work & Dates

(00:37:41) Old vs New Cannabis & THC Levels; Smoked vs Edible Forms

(00:44:38) Cannabis & Psychosis Risk; Cardiac Health; Youth Cannabis Use & Transition to Adulthood

(00:52:29) Sponsor: AG1

(00:54:13) Industries of Addiction, Regulation; Gambling, Slot Machines, Novelty; Casinos

(01:05:28) Decriminalization vs Legalization; Cannabis, Gateway Drug?

(01:08:50) Psylocibin or LSD, Addiction Treatment; Microdosing, Clinical Trial Challenges

(01:18:58) Sponsor: Helix Sleep

(01:20:32) Brain Plasticity & Age; Ketamine, Depression, Transcranial Magnetic Stimulation (TMS)

(01:28:10) SSRIs, Mass Shootings, Suicide, Side Effects; Drug Approval; Ibogaine & PTSD

(01:36:10) Caffeine Addiction?; Stimulants & Rehab; Prescription Stimulants & ADHD

(01:44:04) Nicotine, Mistaking Withdrawal for Benefit

(01:47:24) Sponsor: LMNT

(01:48:44) Tool: How to Talk to Someone with Addiction

(01:55:23) Perception of Addicts, Character Defect, Pain

(02:00:58) Overcoming Addiction, Immediate Rewards, AA; Addict & Co-Dependency?

(02:09:53) Longterm Drug Use, Dopamine, Cues & Relapse; Social Media

(02:16:21) Brain Stimulation, TMS; Homelessness, Substance Use & Rehab

(02:26:11) Addiction Treatment Policy, Rehab & Insurance

(02:29:08) Tool: 12-Step Programs, AA, Accessibility & Benefits

(02:38:08) AA, Higher Power, Cult?; Flexibility, Tool: Open AA Meetings

(02:44:38) GLP-1s, Weight Loss, Alcohol Addiction; Pharmaceutical Advertisements

(02:52:39) Social Media Addiction, Tool: Avoiding Social Media Strategies

(02:58:36) “Failure to Launch”, Youth, Video Games, Social Media; Recovery Pathways

(03:04:13) AA as an Action Program, Tool: Try Different AA Meetings

(03:08:21) Hospice, Death, Overcoming Fear of Death

(03:13:54) Addiction to Escape Death?, Desire for Oblivion

(03:18:11) Men vs Women & Addiction; Lying; Relapse; Fentanyl & Addiction Advice

(03:24:27) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I discuss how to optimize your workspace to maximize productivity, focus and creativity.

I explain how key environmental factors such as lighting, the physical layout of your work area and desk setup can influence attention and performance. I also discuss how specific types of sounds can enhance focus and how to adjust your work environment for particular tasks. These practical, flexible protocols can be applied whether you are working from home, in an office or on the road.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

ROKA: https://roka.com/huberman

Timestamps

(00:00:00) Workplace Optimization for Performance

(00:00:36) Clutter, Variables for Workspace Optimization

(00:02:41) Vision & Light, Tool: Mornings & Bright Light; Windows

(00:04:45) Afternoon, Evenings & Light; Tool: Dimming Lights

(00:07:13) Sponsor: Eight Sleep

(00:07:13) Alertness & Visual Focus, Tool: Screen Placement

(00:10:23) Vergence Eye Movement & Alertness, Tool: Visual Breaks

(00:13:08) Cathedral Effect, Creative vs Analytical Thinking, Tool: Ceiling Height by Task

(00:16:08) Sponsor: AG1

(00:16:08) Background Noise to Avoid; White Noise, Pink Noise

(00:20:41) Sound Patterns to Improve Concentration

(00:24:00) Tool: Binaural Beat Frequency for Focus; Dopamine

(00:25:33) Tool: Managing Interruptions

(00:25:29) Sponsor: ROKA

(00:26:57) Sit or Stand for Work?, Tool: Sit-Stand Desk

(00:30:45) Key Takeaways, Flexibility & Changing Locations

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

James Clear is an expert on behavioral change and habits and the author of the bestselling book Atomic Habits. We discuss the best ways to build new healthy habits and end bad ones without relying on motivation or willpower. Rather than list off categories of tools or acronyms, James explains how anchoring the changes you want to make in your identity and physical environment allows you to make desired changes quickly and ones that stick. Whether your goal is better fitness and physical health, productivity or mental health, you'll learn actionable, zero-cost protocols to build powerful and meaningful habits.

Sponsors

AG1: https://drinkag1.com/huberman

Lingo: https://hellolingo.com/huberman

Wealthfront*: https://wealthfront.com/huberman

Joovv: https://joovv.com/huberman

Eight Sleep: https://eightsleep.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) James Clear

(00:01:10) Atomic Habits

(00:02:57) Common Habits, Tool: Habit Success & Getting Started

(00:06:16) Make Starting a Habit Easier, Tool: 4 Laws of Behavior Change

(00:10:18) Sponsors: Lingo & Wealthfront

(00:13:26) Writing Habits, Seasons & Flexibility; Adaptability, Tool: Bad Day Plan

(00:18:42) Consistency, Flow vs Grind, Master Showing Up, Learning & Practice

(00:24:54) Chunking, Getting Started at Gym

(00:28:01) Flow Don’t Fight, Dissatisfaction & Effort, Tool: Identity-Based Habits

(00:34:10) Friction, Competition & Effort; Credentials

(00:39:38) Make Effort Rewarding, Mindset, Tools: Previsualization, Emphasize Positives

(00:45:59) Sponsors: AG1 & Joovv

(00:48:56) Reflection & Learning, Tool: Self-Testing; Perfectionism, Tool: Curiosity

(00:55:18) Striving vs Relaxation, Balance, Tool: Turn On/Off; Hiking, Nature Reset

(01:04:20) Identity & Professional Pursuits; Choosing New Projects; Clinging to Identity

(01:14:24) Sponsor: Eight Sleep

(01:15:42) Criticism; Identity & Growth

(01:21:47) Failure, Identity, Sports, Tool: Rebounding & Reaching; Public Failures

(01:30:03) Daily Habits, Tools: Day in Quarters; Never Miss Twice; Meal Timing

(01:38:22) Daily Habit Timing & Sequencing, Tool: Mindfully Choose Inputs

(01:45:37) Creativity, Specialization vs Generalization; Books

(01:51:31) Sponsor: Function

(01:53:18) Habits & Context, Environmental Cues, Tools for Minimizing Phone Use

(02:02:01) Bad Habits, Checking Phone, Tools for Breaking Bad Habits

(02:08:21) Physical & Social Environment, New Habits, Tool: Join/Create Groups

(02:18:40) Family, Habits; Kids & Parenting, Tools: Stimulus; Good Conditions

(02:26:05) Impact of Habits, Habits as Solutions; Upcoming Projects

(02:32:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC.  Wealthfront Brokerage is not a bank. The base APY is 3.25% on cash deposits as of December 19, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 3.90% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Funds in the Cash Account are swept to program banks, where it earns the variable APY. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Rhonda Patrick, PhD, a biomedical scientist and a leading health educator focused on nutrition, aging and general health.

We discuss four key micronutrients that influence cellular stress responses, inflammation, detoxification and longevity, and how to increase your intake of each through diet or supplementation. We also cover deliberate cold and heat exposure, along with exercise, and how these tools support metabolic, cardiovascular and cognitive health as we age.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AGZ by AG1: https://drinkagz.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Rhonda Patrick

(00:00:20) Physical Challenges, Stress Response Pathways, Hormesis, Temperature

(00:03:43) Tool: Sulforaphane & Detoxification, Cruciferous Vegetables, Moringa

(00:06:19) Sponsor: LMNT

(00:07:51) Tool: Marine Omega-3s Fatty Acids, Fish Oil Supplements

(00:09:48) Benefits of Fish Oil Supplementation, Longevity, Tool: Omega-3 Index

(00:12:06) Omega-3s & Inflammation

(00:14:46) Sponsor: AGZ by AG1

(00:16:16) Vitamin D; Health Benefits

(00:18:46) Tool: Vitamin D Supplementation, Bloodwork

(00:22:11) Tool: Magnesium, Dark Leafy Greens, Supplementation

(00:24:25) Sponsor: Function

(00:26:05) Deliberate Cold Exposure, Mood & Dopamine

(00:26:58) Cold Exposure to Enhance Mitochondria, Shivering, Browning Effect

(00:31:22) Tool: High-Intensity Interval Training, Tabata Workout, Sauna, Memory

(00:33:18) Sauna, Cardiovascular & Cognitive Heath; Tool: Sauna Duration & Frequency

(00:38:52) Tool: Hot Bath; Acknowledgements

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

Terry Real is a therapist and best-selling author expert on male emotional health and how men can build the skills for healthy relating to others: in relationships, work, friendships and to themselves. We discuss how mixed and ever-changing messages about what masculinity is are impacting the mental and physical health of men and boys. Terry explains how learning the skill of "relationality" leads to improvements in all aspects of boys' and men's lives and shares practical tools for how to do that. We also discuss the essential role of having a close male community to build confidence and self-esteem. This conversation offers actionable guidance for boys, men and women seeking to build healthier relationships with themselves and others.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Waking Up: https://wakingup.com/huberman

Timestamps

(00:00:00) Terry Real

(00:02:53) Men & Masculinity, Political vs Psychological Patriarchy, Feminism

(00:07:39) Stoicism, Vulnerability, Traditional Masculinity, Emotions

(00:10:50) Sponsors: BetterHelp & David

(00:13:14) Masculinity Across Decades, Giving; Gratification vs Relational Joy

(00:21:54) Healthy Emotional Expression, Connection & Vulnerability; Self-Esteem

(00:31:17) Feeling Emotions, Tools: Asking For Help; Fights & "What Do You Need?"

(00:35:10) Self-Esteem & Relationship Accountability; Criticism, Redefining Strength

(00:40:47) Sponsor: AG1

(00:42:32) Healthy Criticism, Tool: Women & Articulating Needs

(00:50:21) Childlike Behavior, Wise Adult & Trauma, Tool: Relational Mindfulness

(00:58:11) Tool: Responsible Distance Taking; Self-Interest; Relationship "Biosphere"

(01:08:14) Alcohol, Men & Friends, Loneliness, Men's Retreat

(01:17:51) Fraternities, Men's Groups, Tool: Relationship vs Individual Support

(01:25:39) Sponsor: Function

(01:27:27) Lack of Male Friends, Hiking, Community, Teaching Young Men

(01:36:11) Cannabis, Alcohol, Young Men & Purpose, Flexibility & Manliness

(01:40:40) Work, Life Purpose & Men; Skillful Warriors

(01:45:01) Absent Fathers; Early Childhood & Proper Nurturing; Caretaking

(01:53:24) Sponsor: Waking Up

(01:54:47) Women & Speaking Relationally, Objectivity Battle

(01:59:02) Addiction & Disconnection, 12-Step Meetings & Fellowship

(02:08:04) Pornography, Internet, Intensity vs Intimacy; Optimization

(02:11:57) Tool: Families & Hanging Out; Relational Joy; Relational Recovery

(02:22:29) Giving Criticism, Tools: Make Requests; Feedback Wheel

(02:28:21) Gratitude, Aging; Skillful Fighting in Relationship & Repair

(02:34:17) Men & Self-Esteem, Mentors, Tool: Inner Dialogue without Harshness

(02:44:00) Y Chromosome, Wholeness

(02:48:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Dr. Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine and an expert in optimizing hormone levels to improve overall health.

We explain how to improve hormone levels across the lifespan in both men and women using behavioral, nutritional and exercise-based tools. We also discuss common clinical topics, including hormone testing, PCOS, hair loss, testosterone replacement therapy (TRT) and peptides, focusing on potential benefits, tradeoffs and risks.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Maui Nui: https://mauinuivenison.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kyle Gillett

(00:00:36) Hormone Health; Women vs Men, Tool: Hormone Testing

(00:02:35) Tool: Big 6 Lifestyle Pillars to Optimize Hormone Health

(00:04:32) Sponsor: AG1

(00:06:17) Diet, Individualization; Bloodwork & Frequency

(00:07:20) Exercise, Zone 2 Cardio; Caloric Restriction

(00:08:36) Intermittent Fasting, Growth Hormone, IGF-1

(00:11:05) Hormones & Sleep, Growth Hormone, Menopause, Andropause, TRT

(00:13:28) Testosterone & Women, SHGB

(00:15:19) Sponsor: Maui Nui

(00:16:34) Dihydrotestosterone (DHT), Androgens; Turmeric & Black Pepper; Hair Loss

(00:19:47) Polycystic Ovarian Syndrome (PCOS), Symptoms, Metformin, Inositol

(00:23:13) Cannabis, Alcohol, Testosterone

(00:24:48) Males & Testosterone, TRT, Prostate Cancer

(00:26:04) Prolactin, Dopamine "Wave Pool", Tool: Casein & Gluten

(00:27:23) Sponsor: Function

(00:29:03) Social Relationships & Hormones, Tool: Planning for Crisis

(00:31:02) Peptides, Growth Hormone & Risk; BPC 157, Sourcing & LPS

(00:36:42) Melanotan, Uses & Risks

(00:38:45) Spiritual Health, Interdisciplinary Health Integration

(00:41:23) Caffeine & Hormones, Sleep; Acknowledgements

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

David Choe is a world-renowned artist, writer, podcaster and TV host. He tells how as a child, he was made to believe he was destined for greatness but also that he was a complete disgrace, leading him to channel his energy—including deep shame—into art that brought him global recognition. He shares about his addictions that put him on a decades-long cycle of extreme highs and lows and that forced him to eventually acknowledge and heal the childhood trauma he was battling inside. David shows up with raw, authentic presence to show us how we can transmute pain and shame into our best creative work and, more importantly, how complete vulnerability, especially about our hardest experiences, is the ultimate tool for forgiveness and self-acceptance. He also tells us the actual story about early Facebook, Pee-wee Herman and Santa Claus.

Note: This conversation includes topics and language that may not be suitable for younger audiences.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Eight Sleep: https://eightsleep.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

00:00:00 David Choe

00:03:10 Drawing, Black & Colors, Death

00:12:54 Telepathy, South Bay

00:17:52 Sponsors: Eight Sleep & LMNT

00:20:40 Childhood, Podcasts, Mundane Moments & Artist Life

00:28:45 Mother, Beliefs, Religion, Artistic Ability, Childhood

00:33:27 Gambling, Transformation; Immigrant, Disgrace

00:40:10 Street Art, Graffiti, Creativity; Paintings, Payment; Sports

00:52:08 Sponsor: AG1

00:53:30 Santa, Belief; Journal, Vulnerability; Heart Break, Art

01:00:16 Facebook, Graffiti; Theft, Gambling

01:10:57 Adapting, Creativity

01:17:16 Album Cover, Art & Payment

01:23:40 Sponsor: Function

01:25:28 Immigrant & Belonging, Academics, Learning Art, Marvel Comics, Shame

01:35:11 Shame, Gambling Addiction, Stress

01:43:05 Sexual Abuse, Trauma, Shame, Addiction

01:51:52 Early Career, Pornography, Author

02:01:20 Graffiti, Disappointment, Rejection; Early Magazines

02:08:26 Sponsor: Mateina

02:09:27 Pornography, Co-Dependence; Movie Set

02:18:00 Pride & Family, Vice; Pokémon

02:26:44 Podcast, Workaholism, Shame, Reality; Anthony Bourdain, Channing Tatum

02:38:54 Writing, Career Success, Workaholism, Vice, News, Self-Sabotage, Heart Attack

02:52:21 Growth & Pain, Sizzler; David Arquette

02:58:40 Rehab, God, Purpose, Parents & Disappointment, The Choe Show, Pee-Wee Herman

03:05:53 Gratitude, Korean Immigrant, Self-Reflection, Brokenness

03:14:37 Emotion, Saying No, Suicide; Vacation & Workaholism, Art

03:25:23 Legacy; Vacation, Work; Authenticity

03:31:15 Surviving & Thriving, Suicide, Addiction, Play the Tape Out, Fun, Feeling Enough

03:44:43 Hope & Faith, Electronics, Santa Claus

03:51:23 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, I explain how to use science-based tools to better set and achieve goals.

I discuss the neuroscience of goal pursuit and how dopamine and visual attention shape motivation and effort. I explain whether visualizing success or failure better supports goal pursuit, how to choose goals at the right level of difficulty and evaluate progress. I also share a short “space-time bridging” protocol that helps train long-range, goal-directed behavior. These tools will help you stay motivated and reach goals more effectively.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Goal Setting

(00:00:23) Brain & Goal Pursuit

(00:03:32) Goal Value, Action Steps

(00:05:49) Sponsor: David

(00:07:07) Peripersonal vs Extrapersonal Space

(00:08:34) Tool: Visual Focus & Pursuing Goals

(00:13:04) Visualization & Goal Pursuit, Tool: Visualize Failure

(00:15:25) Sponsor: AG1

(00:16:48) Tool: Goal Setting & Difficulty Level

(00:18:27) Dopamine & Goal Pursuit, Reward Prediction Error, Tool: Weekly Goal Assessment

(00:23:39) Dopamine & Vision; Importance of Behavioral Tools

(00:25:37) Recap of Tools for Goal Setting & Pursuit

(00:26:49) Sponsor: LMNT

(00:28:21) Goal Pursuit, Time; Tool: Space-Time Bridging

(00:35:49) Recap, Key Takeaways

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