In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Sleep Toolkit

(00:00:21) Optimal Cortisol Rhythms, Tool: View Morning Sunlight

(00:03:44) Morning Sunlight Guide, Artificial Light, Cloudy Days

(00:08:04) Sponsor: Eight Sleep

(00:09:22) Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise

(00:11:38) Morning: Caffeine Timing

(00:13:22) Morning: Meal Timing & Alertness

(00:15:36) Circadian Clock; 3 Daily Critical Periods

(00:17:10) Afternoon: Caffeine, Naps, Exercise

(00:19:34) Tool: Late Afternoon/Evening Sunlight

(00:21:41) Sponsor: AG1

(00:23:00) Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature

(00:26:40) Alcohol, THC & Effects on Sleep

(00:27:39) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

(00:31:03) Caution for Melatonin Supplementation

(00:31:41) Sponsor: LMNT

(00:33:13) Weekends, Tool: Consistent Sleep Schedule

(00:34:00) Jet Lag, Tool: Temperature Minimum

(00:37:41) Shift Work, Tool: Red Light

(00:38:30) Recap

Disclaimer & Disclosures

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Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health.

Read the 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

Timestamps

(00:00:00) Marie-Pierre St-Onge

(00:02:29) Sleep Loss & Appetite, Men vs Women

(00:10:20) Sponsors: David & BetterHelp

(00:12:39) Sleep Loss, Overeating & Cardiometabolic Health

(00:21:56) Weight Gain & Sleep Loss, Tool: Informed Food Choices

(00:27:59) Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet

(00:33:25) Food Choices & Sleep Quality, Food Timing

(00:39:33) Sponsor: AG1

(00:40:52) Personal Circadian Clock, Shift Work; Naps; Running & Yoga

(00:53:00) Snoring, Sleep Apnea & Testing

(00:56:46) Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber

(01:09:49) Sponsor: Helix Sleep

(01:11:23) Food Timing & Burning Fat, Tool: Early Meals

(01:17:20) Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss

(01:22:54) Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet

(01:34:38) Corn Oil, Seed Oils & Processed Foods, Smoke Points

(01:41:20) Industry-Sponsored Studies

(01:50:41) Supplements, Whole Foods, Fiber

(01:54:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In loving memory of Nolan Williams (1982-2025): ⁠https://stan.md/3Qle2zp⁠

In this Huberman Lab Essentials episode, my guest is Dr. Nolan Williams, MD, a triple board-certified psychiatrist and neurologist. We discuss cutting-edge treatments for depression and post-traumatic stress disorder (PTSD), including transcranial magnetic stimulation, neuromodulation, and psychedelic-assisted therapies. We also discuss the neurobiology and therapeutic potential of specific psychedelic compounds, including psilocybin, MDMA, ibogaine, and ayahuasca.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Nolan Williams

(00:00:21) Depression

(00:02:45) Heart & Mind Connection, Transcranial Magnetic Stimulation (TMS)

(00:05:15) TMS for Depression

(00:07:47) Sponsor: Function

(00:09:24) SSRIs & Chemical imbalance, TMS, Psychedelics

(00:15:24) Psilocybin, MDMA, Trauma

(00:18:21) MDMA Clinical Trials & PTSD; Psilocybin & Depression

(00:20:18) Sponsor: BetterHelp

(00:21:38) Psilocybin, Brain Connectivity & Depression

(00:23:59) Ibogaine, Empathy; Psychedelic Breakthrough & Risk

(00:30:36) Ayahuasca, Behavior Change, Prisoners

(00:34:46) Sponsor: AG1

(00:36:05) Stanford Accelerated Intelligent Neuromodulation Therapy (SAINT)

(00:40:07) Acknowledgements

Disclaimer & Disclosures

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Dr. Abud Bakri, MD, is a board-certified internal medicine physician and expert in the science and clinical use of peptides. We discuss the history, uses, sourcing and safety of BPC-157, GHK-Cu, pinealon, epithalon, GLP-1s, retatrutide, melanotan and growth hormone-promoting peptides. We discuss the gap that exists between animal and human data and meaningful differences in the sources for different peptides. For those interested in peptides, Dr. Bakri provides a grounded look at the science, risks and uncertainties shaping the field today.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Abud Bakri

(00:03:33) What are Peptides?, Receptors

(00:06:26) BPC-157, Discovery, Animal Proteins

(00:11:19) BPC-157, Animal Data, Regeneration

(00:12:27) Sponsors: Eight Sleep & Lingo

(00:14:51) BPC-157, Regeneration & Healing, Neurological Effects

(00:19:27) Adverse Events, Clinical Trials & Legality of BPC-157

(00:29:41) GLPs & Compounding Pharmacy; Peptides & Gray Market

(00:35:25) Manufacturing, Compounding Pharmacies, Gray Market, Black Market

(00:41:32) Peptides & Tumor Growth?; Angiogenesis

(00:45:17) Sponsor: AG1

(00:47:01) Pharmaceutical Patents, Clinical Trials for BPC-157, Potential Outcomes

(00:54:19) BPC-157 Healing, Patient Experiences

(01:01:22) Physician Counsel, FDA Legality, Malpractice

(01:07:25) Pinealon, Epithalon, Discovery; Sleep & Cognitive Performance, Risks

(01:18:17) Sponsor: Function

(01:19:55) Pineal Age Deterioration, Epithalon, Eye Health

(01:29:38) Thymus, Age Shrinkage; Thymosin Alpha-1, Immune Function

(01:38:13) TB-500; Pet Health; Thymic Peptide Doses, Thymulin, Zinc

(01:49:13) Sponsor: LMNT

(01:50:33) GHK-Cu (Copper GHK), Collagen

(01:55:32) Illness Recovery, Thymic Score, Tool: Blood Test & Immune Cell Counts

(02:04:01) Growth Hormone Secretagogues, Age Decline, Cancer Risk, Insulin

(02:15:36) GHK-Cu, Topical Cream, Red Light Therapy

(02:20:25) GLPs, Discovery, Physical & Cognitive Long-Term Effects, Fertility

(02:33:53) Retatrutide; Drug Patents & Nomenclature

(02:39:03) Peptides: Women Reproductive Disorders; TBI, Neurologic Effect; Safe Sources

(02:45:34) 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 explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone requires a remapping of those neural circuits. I describe how grief differs from depression, the role of oxytocin in driving yearning after a loss, and why people move through grief at different rates. I also discuss science-based tools for grieving adaptively, including how to access feelings of attachment while decoupling them from episodic memory. Finally, I explain how foundational biology — particularly sleep and cortisol rhythms — shapes our capacity to navigate the grieving process.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Grief

(00:01:47) Myths of Grief, Kubler-Ross & fMRI

(00:03:56) Brain Mapping Experiment, Proximity

(00:07:05) Inferior Parietal Lobule; Space, Time & Closeness

(00:09:20) Episodic Memory & Remapping After Loss

(00:11:28) Sponsor: Eight Sleep

(00:14:21) Tool: Dedicated Time, Counterfactual Thinking & Guilt

(00:15:52) Oxytocin & Individual Differences in Grief

(00:18:21) Prairie Voles, Monogamy & Nucleus Accumbens

(00:22:30) Sponsor: LMNT

(00:24:48) Vagal Tone, Emotional Disclosure & Bereavement Writing Study

(00:29:40) Cortisol Rhythms, Complicated Grief & Sunlight

(00:33:03) Sponsor: AG1

(00:34:59) Rational Grieving, Neuroplasticity & NSDR

Disclaimer & Disclosures

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Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free.

Read the episode show notes at hubermanlab.com.

Pre-order Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

(00:02:43) Lower Back, Back Pain

(00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes

(00:15:29) Sponsors: David & Our Place

(00:18:05) Walking Exercises to Strengthen Glutes

(00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain

(00:27:08) Tools: "Old Man" Test, Functional Strength Tests

(00:35:08) Sports, Movement Imbalance

(00:40:57) Tool: Training Like An Athlete

(00:46:44) Sponsor: AG1

(00:48:28) Inner Elbow Pain, Tool: Grip Modification

(00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise

(01:06:50) Tool: Neck Training; Women, Posture

(01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy

(01:19:50) Sponsor: Joovv

(01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT?

(01:29:27) Nutrition, Tools: Calorie Counting; Plate Method

(01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity

(01:48:15) Sponsor: Function

(01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets

(02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits

(02:13:58) 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. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Speech & Language

(00:00:23) Speech vs Language, Pragmatics, Semantics & Syntax

(00:03:11) Larynx, Vocal Folds & Shaping the Breath

(00:05:35) Crying & Laughter, Vocalizations vs Speech

(00:06:37) Sponsor: Function

(00:08:52) Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome

(00:10:52) BRAVO Trial, Pancho & First Patient

(00:12:31) Brain Surgery, Electrode Array & Decoding Speech

(00:14:34) AI, 50-Word Vocabulary & Autocorrect

(00:16:06) Sponsor: BetterHelp

(00:17:30) Neuralink, Brain-Machine Interfaces & Augmentation Ethics

(00:22:21) Avatars, Facial Expressions & Non-Verbal Communication

(00:25:48) Sponsor: AG1

(00:27:12) Stuttering, Anxiety & Speech vs Language

(00:30:18) Tool: Stuttering Therapy & Auditory Feedback

(00:31:50) Recap & Acknowledgments

Disclaimer & Disclosures

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

Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Nick Epley

(00:02:29) Assumptions about Other Thoughts; Inferring Behavior

(00:09:03) Eye Gaze, Social Cues

(00:14:27) Sponsors: Wealthfront & Eight Sleep

(00:17:18) Tone, Voice vs Writing; AI; Public Figures & Ambiguity

(00:29:59) Importance of Social Connection, Communication Types

(00:37:18) Social Isolation, Self-Worth

(00:42:33) Sponsor: AG1

(00:44:16) Social Media, Conversation & Responsiveness

(00:47:52) Social Connection & Cooperation; Adopted Children

(00:57:04) Connecting with Strangers, Manners

(01:02:52) Fear of Strangers, Tool: Small Moments for Connection

(01:08:50) Sponsor: Function

(01:10:28) Connection to Humanity, Strangers; Extroversion & Well-Being

(01:22:26) Social Anxiety & Changing Beliefs; 100 Days of Rejection

(01:33:52) Perceived Creepiness, Social Anxiety; Developing Social Skills

(01:41:40) Sponsor: LMNT

(01:43:00) Initiating Conversation, Testing Cues, Pessimistic Expectations

(01:47:00) Social Gatherings; Blessings of Children with Down Syndrome

(01:59:43) Parents, Shame, Children Challenges; Supporting Kids' Pursuits

(02:09:17) Outdoors, Hunters, Conservation, Social Connection

(02:17:39) Modeling Social Interactions for Kids, Tool: Habits Awareness

(02:27:42) 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 explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Aggression, Types of Aggression

(00:01:43) Context, Aggression vs Sadness

(00:03:11) Hydraulic Pressure Model of Aggression

(00:06:40) Sponsor: LMNT

(00:08:12) Brain Areas for Aggression, Ventromedial Hypothalamus

(00:15:26) Biting, Neural Circuits of Physical Aggression

(00:17:52) Sponsor: Eight Sleep

(00:19:09) Estrogen & Aggression, Testosterone & Competitiveness

(00:22:37) Seasonality, Sunlight, Melatonin & Aggression

(00:24:50) Cortisol, Serotonin & Aggression

(00:26:35) Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha

(00:30:39) Sponsor: AG1

(00:31:58) Irritability, Aggression & Genetics; Seasonality

(00:34:49) Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior

Disclaimer & Disclosures

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Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Kentaro Fujita

(00:03:08) Marshmallow Tests, Self-Control; Adult Modeling

(00:08:24) Criticism of Marshmallow Tests, Learning Self-Control

(00:15:08) Sponsors: David & Lingo

(00:17:34) Movement & Motivation

(00:21:42) Doing Hard Things; Exhaustion & Depletion Effect

(00:29:02) Willpower vs Self-Control, Improving Self-Control

(00:34:27) Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes

(00:40:55) Self-Control Toolkit, Tool: Failure & Exploration

(00:46:44) Sponsor: AG1

(00:48:28) Motivation Warm-Up?, Tools: Mindset; Motivation Orientation

(00:57:30) Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How

(01:05:25) Tool: "Whys" & Motivation Goals

(01:11:26) Competition, Tool: Motivation Types

(01:17:13) Sponsor: LMNT

(01:18:33) Abstinence vs Moderation, Consistency vs Rigidity

(01:27:48) Burnout; "Invisible" Goals, Single Goal & Trade-Offs

(01:35:17) Intrinsic Motivation for Sustained Goals

(01:40:16) Sponsor: Function

(01:41:53) Meaning in Simple Tasks, Ikigai

(01:49:03) Self-Control Failure, Tools: Distancing, 3rd Person & Heros

(01:55:04) Words as Motivation, Visualization, Social Validation

(02:03:51) Music, Anchors, Nostalgia

(02:06:46) Intrinsic vs Extrinsic Motivation, Job & Salary

(02:14:11) Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai

(02:20:56) Future Directions

(02:25:19) 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. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com.huberman

Timestamps

(00:00:00) Casey Halpern

(00:00:20) Neurosurgery, Deep Brain Stimulation

(00:04:19) Obsessive-Compulsive Disorder (OCD) & Treatments

(00:10:11) Sponsor: Function

(00:11:49) OCD Brain Areas, Addiction

(00:14:12) Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder

(00:18:28) Sponsor: AG1

(00:19:46) Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation

(00:27:31) Sponsor: Rorra

(00:28:46) Awareness of Cravings, Severe Binge Eating Disorder

(00:32:51) Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior

(00:36:57) Acknowledgements

Disclaimer & Disclosures

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