Huberman Lab

Scicomm Media

Andrew Huberman, Ph.D.

  • 2 hours 34 minutes
    Dr. Marc Brackett: How to Increase Your Emotional Intelligence

    In this episode, my guest is Dr. Marc Brackett, Ph.D., a professor in the Child Study Center at Yale University, director of the Yale Center for Emotional Intelligence, and a world expert on what emotions are, how to interpret them, and how to work with emotions to yield a more impactful, meaningful and healthier life. We explore differences between introverts and extroverts, in-person and text-based emotional communication, and how emotional suppression impacts us.

    We discuss emotional intelligence and describe tools to improve emotional regulation and communication in personal and professional relationships. We also explore the role of emotions in learning, resolving conflicts, and decision-making. We also discuss bullying in kids and adults, both in person and online. This episode provides a clear and novel framework for thinking about emotions and data-supported tools to improve emotion regulation, self-awareness, and empathic attunement.

    Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

    Pre-Order Andrew's New Book

    Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman 

    BetterHelp: https://betterhelp.com/huberman

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

    Eudēmonia: https://eudemonia.net

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Dr. Marc Brackett

    00:02:02 Sponsors: BetterHelp, Eight Sleep & Eudēmonia

    00:06:03 What is Emotional Intelligence?; Self & Others

    00:11:18 Language & Emotion

    00:18:52 Emojis; Anger vs. Disappointment; Behavior & Emotion

    00:24:35 Sponsor: AG1

    00:26:05 Parent/Teacher Support; Online Etiquette

    00:31:24 Anonymity, Online Comments

    00:35:46 Happiness vs. Contentment; Knowing Oneself

    00:41:33 Introversion & Extroversion; Personality & Emotional Intelligence

    00:51:28 Sponsor: LMNT

    00:52:40 Texting & Relationships

    01:00:37 Tool: Mood Meter, Energy & Pleasantness Scale

    01:06:28 Emotion Suppression; Permission to Feel, Emotions Mentor

    01:19:42 Discussing Feelings; Emotional Self-Awareness

    01:25:00 Understanding Cause of Emotions, Stress, Envy

    01:33:40 Framing Empathy, Compassionate Empathy

    01:42:28 Asking Question; Tools: Reframing, Hot Air Balloon; Distancing

    01:49:44 Stereotypes, “Emotional”

    01:53:49 Emotions, Learning & Decision Making; Intention

    02:02:43 Emotion App & Self-Awareness; Gratitude Practice

    02:07:13 Bullying

    02:18:06 Courage & Bullying; Emotion Education

    02:25:33 Punishment; Uncle Marvin

    02:31:59 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    9 September 2024, 8:00 am
  • 2 hours 16 minutes
    Dr. Jamil Zaki: How to Cultivate a Positive, Growth-Oriented Mindset

    In this episode, my guest is Dr. Jamil Zaki, Ph.D., professor of psychology at Stanford University, director of the Stanford Social Neuroscience Laboratory, and the author of the new book Hope for Cynics. We discuss cynicism and its healthier, more adaptive alternative, healthy skepticism, and how embracing healthy skepticism can enhance both our emotional and physical health.

    We discuss the data on how cynicism affects us as individuals and in relationships, causing lower levels of happiness, poorer physical health, and reduced creativity, trust, and collaboration. He also explains novel data-supported tools that we can use to shift ourselves towards a more informed yet more positive worldview and how to adopt a mindset of “hopeful skepticism” — the ideal stance to navigate life. 

    Dr. Zaki offers listeners a positive, hopeful view of humanity grounded in cutting-edge research from his laboratory and other top laboratories. He also offers science-supported protocols to navigate relationships in person and online better. 

    Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

    Pre-Order Andrew's New Book

    Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman 

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

    Joovv: https://joovv.com/huberman 

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

    Function: https://functionhealth.com/huberman  

    Timestamps

    00:00:00 Dr. Jamil Zaki

    00:02:12 Sponsors: Maui Nui, Joovv & Waking Up

    00:06:59 Cynicism

    00:12:38 Children, Attachment Styles & Cynicism

    00:17:29 Cynicism vs. Skepticism, Complexity

    00:23:30 Culture Variability & Trust

    00:26:28 Sponsor: AG1

    00:27:40 Negative Health Outcomes; Cynicism: Perception & Intelligence

    00:35:59 Stereotypes, Threats

    00:39:48 Cooperative Environments, Collaboration & Trust

    00:44:05 Competition, Conflict, Judgement

    00:48:46 Cynics, Awe, “Moral Beauty”

    00:55:26 Sponsor: Function

    00:57:13 Cynicism, Creativity & Workplace

    01:04:19 Assessing Cynicism; Assumptions & Opportunities

    01:11:11 Social Media & Cynicism, “Mean World Syndrome”

    01:18:35 Negativity Bias, Gossip 

    01:24:03 Social Media & Cynicism, Polarization, “Hopeful Skepticism” 

    01:32:59 AI, Bias Correction

    01:39:05 Tools: Mindset Skepticism; Reciprocity Mindset; Social Savoring

    01:46:05 Tools: Leaps of Faith; Forecasting; Encounter Counting

    01:51:33 Tool: Testing & Sharing Core Beliefs

    01:58:09 Polarization vs. Perceived Polarization, Politics

    02:06:06 Challenging Conversations, Questioning Perceptions 

    02:14:04 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    2 September 2024, 8:00 am
  • 1 hour 41 minutes
    Optimal Protocols for Studying & Learning

    In this episode, I discuss science-supported protocols to optimize your depth and rate of learning of material and skills. I explain the neurobiology of learning and neuroplasticity and how correctly timed, self-directed test-taking can be leveraged to improve learning and prevent forgetting. 

    I discuss the study habits of the most successful learners, ways to limit distractions, how to set study goals, and how tests can be used as tools to learn, not just as a means for evaluating one’s mastery of learned material. A surprising aspect of tests, specifically self-testing soon after exposure to new material, is that they can significantly improve your ability to learn, apply, and maintain new knowledge. I also discuss tools to improve focus and alertness while studying.

    By the end of this episode, you will have learned various science-supported actionable tools you can use to better learn, remember, and apply new information.

    Access the full show notes, including referenced articles, books, people mentioned, and additional resources at hubermanlab.com.

    Andrew's New Book

    Protocols: An Operating Manual for the Human Body: https://protocolsbook.com

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman 

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

    BetterHelp: https://betterhelp.com/huberman 

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

    LMNT: https://drinklmnt.com/huberman 

    Timestamps

    00:00:00 Improve Studying & Learning

    00:02:11 Sponsors: Eight Sleep, BetterHelp & Waking Up

    00:06:45 Offsetting Forgetting

    00:08:22 Learning & Neuroplasticity

    00:13:06 Periodic Testing

    00:16:09 Focus & Alertness, Sleep, Tool: Active Engagement

    00:21:37 Tool: Improve Focus, Mindfulness Meditation, Perception Exercise

    00:24:38 Sleep & Neuroplasticity, Tool: Non-Sleep Deep Rest (NSDR)

    00:28:29 Tools: Study Habits of Successful Students

    00:36:21 Sponsor: AG1

    00:37:33 Studying & Aspiration Goals; Challenging Material

    00:42:54 Tool: Testing as a Learning Tool

    00:48:23 Self-Testing, Repeated Testing

    00:55:29 Testing Yourself & Knowledge Gaps

    01:01:11 Sponsor: LMNT

    01:02:23 New Material & Self-Test Timing

    01:07:21 Familiarity vs Mastery

    01:10:55 Self-Testing & Offsetting Forgetting

    01:15:53 Best Type of Self-Tests; Phone & Post-Learning Distractions

    01:22:03 Tool: Gap Effects; Testing as Studying vs. Evaluation

    01:25:40 Tool: Emotion & Learning, PTSD, Deliberate Cold Exposure, Caffeine

    01:33:28 Tool: Interleaving Information; Unskilled, Mastery & Virtuosity

    01:39:10 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer

    26 August 2024, 8:00 am
  • 2 hours 46 minutes
    Dr. Teo Soleymani: How to Improve & Protect Your Skin Health & Appearance

    In this episode, my guest is Dr. Teo Soleymani, M.D., a double-board-certified dermatologist and specialist in skin cancer and reconstructive surgery. We discuss science and clinically supported protocols to improve skin health and give your skin a more youthful appearance and structure, reducing premature aging and skin cancer risk.

    We discuss the impact of sun exposure on skin appearance and aging and the surprising relationship between sun exposure and skin cancer. We explain how mineral-based (inorganic) sunscreens differ from chemical (organic) sunscreens, whether sunscreen can minimize premature skin aging, reduce cancer risk, and if there are any health risks associated with sunscreen use.

    We discuss skincare routines to significantly improve skin appearance and how to select skincare products. We discuss how caffeine, nicotine, alcohol, and stress impact the skin and describe how nutrition and anti-inflammatory diets can improve skin health. We also discuss the causes and treatments for common skin conditions, including dandruff, acne, rosacea, eczema, psoriasis, and vitiligo.

    Our conversation also covers topics such as the use of retinoids, laser treatments, red-light phototherapy, supplements, and how to best monitor for skin cancer. This episode provides numerous actionable protocols, most of which are zero-to-low cost, for improving skin health and appearance, reducing cancer risk, and treating skin problems.

    Access the full show notes for this episode at hubermanlab.com.

    Pre-order Andrew's new book, Protocols, at protocolsbook.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    ROKA: https://roka.com/huberman

    Joovv: https://joovv.com/huberman

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

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Dr. Teo Soleymani

    00:01:35 Sponsors: ROKA, Joovv & Helix Sleep

    00:05:45 Skin Turnover; Skin Appearance & Stress 

    00:13:35 Caffeine, Vasoconstriction & Skin Redness

    00:16:31 Nicotine, Vaping & Skin Appearance

    00:18:37 Alcohol, Skin Health

    00:24:33 Hydration, Fluid Intake & Genetics

    00:26:19 Tool: Selecting a Moisturizer

    00:29:28 Sponsor: AG1

    00:30:40 Puffiness Under Eyes & Cause

    00:32:14 Tool: Skin Cleansing; Frequency, Showers

    00:41:57 Dry & Flaky Scalp, Dandruff

    00:46:09 Cost & Skincare Products

    00:50:20 Tool: Sun Exposure & Skin Health, Mood

    00:56:24 Sponsor: LMNT

    00:57:35 Sunscreens vs. Sunblocks; Mineral-Based (Inorganic) vs. Chemical (Organic) Sunscreen

    01:02:45 Physical Barriers, Sunscreens, Oral Supplements & Skin Cancer

    01:07:27 Skin Cancer, Genetics; Sunscreen, Premature Aging

    01:12:11 Premature Aging & Skincare

    00:15:56 Choose Mineral or Chemical Sunscreen?

    01:20:24 Polypodium Supplement, Sun Exposure, Skin Redness

    01:26:02 Tool: Selecting Mineral-Based Sunscreens

    01:28:30 Chemical Sunscreens & Blood-Brain Barrier

    01:30:13 Nutrition, Gut Microbiome & Skin Health

    01:34:28 Tool: Nutrition for Skin Health, Protein, Anti-Inflammatory; Collagen; Omega-3

    01:42:58 Retinoids vs. Retinol, Skin Appearance

    01:49:45 Laser Resurfacing; Exfoliation, Microdermabrasion

    01:56:52 Red Light Therapy & Phototherapy, Face Masks, Light Panels

    02:04:10 Psoriasis, Phototherapy

    02:10:03 Vitiligo, Immune System & Skin Cancer Risk

    02:15:41 Acne, High Glycemic Index Foods, Dairy

    02:19:38 Rosacea, Types & Treatments

    02:23:00 Eczema, Immune System

    02:25:37 Popping Pimples & Acne Scars; Corticosteroids

    02:30:15 Tattoos; Tool: Monitoring for Skin Cancer, Moles, Annual Exams

    02:36:28 HPV, Cancer & Warts; Vaccine & Cancer Risk

    02:43:31 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    19 August 2024, 8:00 am
  • 1 hour 43 minutes
    Perform with Dr. Andy Galpin: Nutrition to Support Brain Health & Offset Brain Injuries

    I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.

    Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.

    Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.

    Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.

    While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.

    Show notes for this episode can be found at performpodcast.com.

    Timestamps

    00:00:00 Introduction from Dr. Andrew Huberman

    00:01:08 Brain Health & Injury  

    00:05:06 Sponsors: LMNT & Continuum  

    00:08:16 Nutrition & Supplements for Brain Injury  

    00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion  

    00:17:09 Brain Injury Pathophysiology  

    00:22:16 Burst Capillaries, Initial TBI Response  

    00:30:03 Delayed TBI Response, Neuroinflammation  

    00:34:19 Sponsors: Momentous & Maui Nui  

    00:36:52 Creatine Monohydrate; Second Impact Syndrome  

    00:41:52 Strength of Evidence Scale, Creatine  

    00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources  

    00:53:22 Sponsors: AG1 & David Protein  

    00:56:05 Fish Oil, DHA, EPA  

    01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index  

    01:04:46 Vitamin B2 (Riboflavin), Vitamin B  

    01:08:57 Riboflavin Dosages, Timing; Food Sources  

    01:11:25 Choline  

    01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage  

    01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep  

    01:25:04 BCAAs Dosage, Whole Food Sources  

    01:28:02 Magnesium  

    01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources  

    01:33:09 Blueberry Anthocyanins  

    01:35:28 Anthocyanins Dosage; Food Sources  

    01:37:17 Caffeine & Brain Injury Recovery  

    01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements  

    01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media  

    01:42:56 Conclusion by Andrew Huberman  

    Disclaimer

    14 August 2024, 8:00 am
  • 4 hours 4 minutes
    Dr. Layne Norton: Tools for Nutrition & Fitness

    In this episode, my guest is Dr. Layne Norton, Ph.D., one of the world’s top experts in nutrition and training for physical fitness. We discuss how to evaluate scientific evidence and the validity of different practices aimed at achieving fat loss, muscle strength and hypertrophy, microbiome health, vitality, and longevity.

    We explore many hotly debated topics, including fasting, seed oils, saturated fats, sugar, red meat, artificial/low-calorie sweeteners, and GLP-1 agonists (e.g., Ozempic). Additionally, we delve into the timing of protein and carbohydrate intake relative to fasting and exercise, fat loss and sleep, and the benefits of dietary protein and fiber on overall health.

    We also discuss how to accelerate hypertrophy and fat loss, improve strength, whether we need to train to “failure,” how to enhance exercise recovery, and how to manage pain. We cover training before versus after age 50, whether metabolism changes with age, and the connection between muscle health and longevity. We also address why certain behaviors and supplements might work for some people but not others.

    Listeners to this episode will benefit greatly from Layne’s science-based expertise on a wide range of topics, including health, nutrition, and fitness.

    Access the full show notes for this episode at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    Mateina: https://drinkmateina.com/huberman

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

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

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Dr. Layne Norton

    00:01:49 Sponsors: Mateina, Eight Sleep, Maui Nui

    00:06:39 Science-Based Evidence, Mechanism vs. Outcome

    00:14:31 Meta-analysis, Methods, Evidence Quality

    00:22:45 Evidence Hierarchy, Randomized Controlled Trials, Cohort Data

    00:33:53 Sponsor: AG1

    00:35:05 “Don’t Turn Your Brain Off”; Protein Synthesis

    00:42:01 Protein Synthesis, Refractory Response; Resistance Training  

    00:46:05 Protein Intake, Intermittent Fasting & Training

    00:54:52 Tool: Total Protein Intake, Distribution & Protein Synthesis

    01:00:25 Muscle Quality, Protein Remodeling, Muscle Growth

    01:05:34 Sponsor: LMNT

    01:06:46 Early vs. Late Time-Restricted Eating; Fasting Blood Glucose & HbA1c

    01:10:30 Carbohydrate Timing, Individual Response, Placebo; Tool: Tracking Diet

    01:19:50 “The Norton Method”; Tool: Consistency

    01:25:16 Resistance & Cardiovascular Training; Competition; Immune System & Rest

    01:33:50 Mind & Body Effects, Stress; Belief Effects

    01:41:30 Training to Failure, Reps in Reserve, Hypertrophy & Strength Training

    01:50:24 Fatigue & Training to Failure, Speed, Strength Training

    01:59:06 Tool: Training After 50, Consistency

    02:09:12 Fat Cells, Diabetes, Exercise

    02:16:50 Metabolism & Age-Related Changes?, Appetite

    02:23:17 Ozempic, Mounjaro, GLP-1 Agonists, Lean Mass, “Food Noise”

    02:33:42 GLP-1 Agonists, Judgement & Obesity

    02:40:19 Sugar, Excess Calories, Body Weight

    02:49:16 Satiety, Sugar & Calorie Budget

    02:54:56 Tool: Individualization, Context & Diet Psychology

    02:57:22 Seed Oils, Butter, Olive Oil

    03:06:56 Red Meat, Carcinogenic?; Simple Diet; Fiber Benefits

    03:13:43 Saturated Fat, Cholesterol; Seed Oils

    03:18:41 Artificial & Low-Calorie Sweeteners, Insulin, Appetite

    03:29:06 Artificial & Low-Calorie Sweeteners, Gut Microbiome; Cancer

    03:37:58 Tools: Training Recovery, Glycogen Replenishment; Stress & Activity

    03:45:56 Collagen Supplementation, Skin & Nails, Whey Protein

    03:57:00 Evidence-Based Approach

    04:01:41 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    12 August 2024, 8:00 am
  • 2 hours 44 minutes
    Dr. Martha Beck: Access Your Best Self With Mind-Body Practices, Belief Testing & Imagination

    In this episode, my guest is Dr. Martha Beck, Ph.D., a Harvard-trained sociologist, bestselling author, and one of the world’s foremost experts on personal exploration and development. 

    Dr. Beck shares specific frameworks and practices to tap into your unique and deepest desires, core truths, and best life direction—all elements that comprise your authentic self. She also explains how to align your work and relationships of all kinds with your true self and how to embrace the discomfort and process of leaving unhealthy relationships.

    We discuss how to deal with negative thoughts and emotions, grapple with societal norms, and improve body awareness to gauge your inner truth. We also discuss codependency and self-abandonment - and how to exit and recover from these experiences. 

    By the end of the episode, you will have learned numerous practical tools to access your best self and live a richly fulfilling life. 

    Access the full show notes for this episode at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    BetterHelp: https://betterhelp.com/huberman

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

    LMNT: https://drinklmnt.com/huberman

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

    Timestamps

    00:00:00 Dr. Martha Beck

    00:01:34 Sponsors: BetterHelp, Helix Sleep & LMNT

    00:05:34 Tool: Perfect Day Exercise

    00:15:31 “Clear Eyed”, Male vs. Female

    00:23:31 Family & Work; Directed Attention & Miracles

    00:30:21 Sponsor: AG1

    00:32:10 Unease, Restlessness & Guilt; Life Worth, Fear

    00:37:22 Accessing the Subconscious; Compassionate Witness Self

    00:46:16 Finding Self, Suffering, Anxiety; Tool: “KIST”, Self-Parenting

    00:54:01 Self, Radiance, Death; Awakening

    00:59:14 Suffering & Compassionate Attention

    01:02:10 Challenging Internal Thoughts, Understanding Truth, Body & Mind;

    01:08:44 Sponsor: Waking Up

    01:10:20 Western Society & Pressure

    01:18:30 Tool: Sensing Truth in Body; Meditation, “Stopping the World”

    01:25:02 Energy, Magnetoreception, Pet’s Death

    01:33:49 Lying to Ourselves, Addiction

    01:38:18 Tool: “Integrity Cleanse”, Lies; The Light

    01:47:32 Relationship with Loss; Love, Self-Abandonment & Codependency

    01:55:10 Romantic Relationships; Jobs & Family

    02:02:06 Hurting Others, Relationship Imbalance

    02:06:55 Tool: True Empathy

    02:11:26 “Happiness is an Inside Job”, Codependency

    02:18:58 Live Your Joy, Western Society

    02:24:41 Relationships, Love & Integrity, “Feeling Good By Looking Weird”

    02:30:42 “I Like It!”, Punk Rock Music, Love

    02:34:24 Honesty & Essential Self; Helping People & Healers

    02:42:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    5 August 2024, 8:00 am
  • 56 minutes 43 seconds
    AMA #18: Cold Therapy Advice, Skin Health Tips, Motivation, Learning Strategies & More

    Welcome to a special edition of the 18th Ask Me Anything (AMA) episode, part of Huberman Lab Premium. This episode is a recording of the live stream AMA, 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 and other donors.

    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 Introduction & Announcements

    00:15 Supporting Mental & Physical Health Research

    01:56 Exciting New Research Initiatives

    03:39 Skin Health & Appearance

    14:46 Cold Therapy Benefits & Guidelines

    21:18 Self-Motivation Strategies

    27:05 Understanding REM Sleep

    28:45 Morning Routine: Exercise & Cold Exposure

    29:17 The Importance of REM Sleep

    29:49 Non-Sleep Deep Rest (NSDR) Protocols

    31:27 REM Sleep Rebound & Compensation

    32:55 Impactful School Strategies for Learning

    34:19 Meditation & Micro Gaps in Learning

    39:13 Physical Activity & Learning

    41:01 Exploring Shilajit & Testosterone

    47:51 Writing Process & Overcoming Obstacles

    51:32 Addiction & Recovery Resources

    53:47 Closing Remarks & Gratitude

    Disclaimer & Disclosures

    2 August 2024, 8:00 am
  • 2 hours 30 minutes
    Dr. Peter Attia: Supplements for Longevity & Their Efficacy

    In this episode, my guest is Dr. Peter Attia, M.D., a Stanford and Johns Hopkins School of Medicine-trained physician expert in improving human healthspan and lifespan. Dr. Attia is also the host of The Drive podcast and author of the best-selling book Outlive

    We discuss the NAD pathway in human cells and its possible links to aging and health. We evaluate how supplementation can augment molecules in the NAD pathway; we compare NAD, NMN, and NR, different routes of administration, their safety, and bioavailability. Then, we discuss the broader research and clinical literature on longevity to decide if supplementation with NAD, NR, NMN, rapamycin, or resveratrol can indeed extend lifespan. 

    Finally, we each describe our supplement regimens and compare the role of supplementation to behaviors such as sleep, nutrition, and exercise for longevity. We also discuss whether tests of biological age are true indicators of aging and whether normal radiation levels increase cancer risk. 

    Listeners of this episode will learn if supplements purported to improve lifespan show any efficacy and the behaviors and other factors that can prevent disease and extend lifespan.

    Access the full show notes for this episode at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

    LMNT: https://drinklmnt.com/huberman

    Levels: https://levels.link/huberman

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

    Timestamps

    00:00:00 Dr. Peter Attia, NAD Pathway

    00:02:31 Sponsors: LMNT, Levels & Eight Sleep

    00:06:38 Categories of Longevity Approaches

    00:17:22 Peter’s Supplements; Rapamycin & Research Data

    00:25:01 NAD Pathway: Energy & DNA Repair; Knock-Out & Knock-In, Klotho

    00:30:35 Sponsor: AG1

    00:32:25 Yeast, Sirtuins, Caloric Restriction & Lifespan

    00:38:56 Sirtuins, Transgenic Mice, Gender & Lifespan

    00:43:42 DNA Repair, Sirtuins, Cancer; Resveratrol

    00:53:31 Perform with Dr. Andy Galpin Podcast

    00:54:18 NAD & NADH, Reactive Oxygen Species (ROS), Mitochondrial Health

    01:02:17 NAD vs NR vs NMN Supplementation; IV & Oral Routes

    01:11:33 NR vs. NMN, Doses, Side Effects; Interventions Testing Program

    01:17:43 Fatty Liver Disease & NR; NMN & Glucose; Clinical Significance

    01:25:17 Safety & FDA, NMN & NR Supplementation; Skin Cancer Benefits

    01:30:38 Longevity, NR & NMN Supplementation, Inflammation

    01:41:00 Rapamycin & Immune Function

    01:44:37 Biological Aging Tests, Chronologic & Biologic Age; Vigor 

    01:55:24 Radiation & Cancer Risk

    01:58:12 Tool: Self-Care in 50s-70s & Aging; Energy Decline

    02:07:12 Tool: Exercise Timing & Energy Levels

    02:11:22 Peter’s Supplements

    02:18:46 Andrew’s Supplements

    02:24:34 Tool: Supplement Use vs. Critical Behaviors; Titanic Analogy 

    02:26:52 NAD Pathway Supplementation for Longevity?

    02:28:52 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Social Media, Neural Network Newsletter

    Disclaimer

    29 July 2024, 8:00 am
  • 2 hours 28 minutes
    Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity

    In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age and particular goals.

    We discuss whether women should train fasted, when and what to eat pre- and post-training, and how the menstrual cycle impacts training and nutrition needs. We also explain how to use a combination of resistance, high-intensity, and sprint interval training to effectively improve body composition, hormones, and cardiometabolic health, offset cognitive decline, and promote longevity. 

    We also discuss supplements and caffeine, the unique sleep needs of women based on age, whether women should use deliberate cold exposure, and how saunas can improve symptoms of hot flashes and benefit athletic performance. Dr. Sims challenges common misconceptions about women’s health and fitness and explains why certain types of cardio, caloric restriction, and low-protein diets can be harmful to women’s metabolic health.

    Listeners will learn a wealth of actionable information on how to improve their training and nutrition to enhance their health and how to age with greater ability, mobility, and vitality.

    Access the full show notes for this episode at hubermanlab.com.

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

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

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

    Timestamps

    00:00:00 Dr. Stacy Sims

    00:02:24 Sponsors: Maui Nui, Eight Sleep & Waking Up

    00:07:03 Intermittent Fasting, Exercise & Women

    00:12:50 Cortisol & Circadian Rhythm, Caffeine & Training

    00:17:25 Reps in Reserve, Rate of Perceived Exertion (RPE); Age & Women

    00:21:06 Pre-Training Meal & Brain, Kisspeptin

    00:26:45 Post-Training Meal & Recovery Window

    00:29:59 Sponsor: AG1

    00:31:48 Hormones, Calories & Women

    00:34:24 Women, Strength Improvements & Resistance Training

    00:39:10 Tool: Women & Training Goals by Age Range

    00:44:16 Women, Perimenopause, Training & Longevity

    00:47:14 Women & Training for Longevity, Cardio, Zone 2

    00:51:42 Tools: How to Start Resistance Training, Machines; Polarized Training

    00:58:23 Perform with Dr. Andy Galpin Podcast

    00:59:10 Menstrual Cycle & Training, Tool: Tracking & Individual Variability

    01:04:31 Tool: 10-Minute Rule; High-Intensity Training & Menstrual Cycle

    01:08:36 “Train Hard & Eat Well”; Appetite, Nutrition & Menstrual Cycle

    01:12:22 Oral Contraception, Hormones, Athletic Performance; IUD

    01:20:57 Evaluating Menstrual Blood, PCOS; Hormones & Female Athletes

    01:26:31 Iron, Fatigue; Blood Testing & Menstrual Cycle

    01:29:33 Caffeine & Perimenopause; Nicotine, Schisandra

    01:34:24 Deliberate Cold Exposure & Women, Endometriosis; Tool: Sauna & Hot Flashes

    01:42:19 Tools: “Sims’ Protocol”: Post-Training Sauna & Performance; “Track Stack”

    01:49:37 Women, Hormones & Sleep, Perimenopause & Sleep Hygiene

    01:52:54 Supplements: Creatine, Water Weight, Hair Loss; Vitamin D3

    01:57:21 Protein Powder; Adaptogens & Timing

    02:00:11 Pregnancy & Training; Cold & Hot Exposure

    02:06:19 Tool: Women in 50s & Older, Training & Nutrition for Longevity

    02:09:38 Tool: Women in 20s-40s & Training, Lactate

    02:12:18 Tool: What is High-Intensity Training?, Cardiovascular Sets & Recovery

    02:17:22 Training for Longevity, Cellular & Metabolic Changes

    02:19:30 Nutrition, 80/20 Rule

    02:23:30 Listening to Self

    02:26:00 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter 

    Disclaimer & Disclosures

    22 July 2024, 8:00 am
  • 2 hours 52 minutes
    Dr. Stuart McGill: Build a Strong, Pain-Proof Back

    In this episode, my guest is Dr. Stuart McGill, Ph.D., a distinguished professor emeritus of spine biomechanics at the University of Waterloo and a world expert on spine anatomy and physiology, back pain, and rehabilitation. We discuss the most common sources of back pain, how back pain can be assessed (including self-assessment techniques), and how to design a personalized recovery plan to reduce back pain.

    We discuss how to train for lifelong fitness, reduce injury risk, and protect your back and joints based on your age and personal goals. We also discuss how to prevent back pain, build core stability, and explain how “McGill’s Big 3” exercises protect and strengthen the back. Dr. McGill, who is exceptionally fit in his late 60s, describes his low-time investment, personal training routine, and the specific exercises he uses for mobility, strength, and cardiovascular fitness.

    We also discuss controversial issues in the back pain and rehabilitation field, including how pain originates, the biopsychosocial model of pain, and treatments such as platelet-rich plasma (PRP). This episode provides clear, actionable tools to strengthen, prevent, and remedy back pain and injury so you can be pain-free while enjoying sports, exercise, and daily activities at any age.

    Access the full show notes for this episode at hubermanlab.com.

    Watch the clip on back pain relief and spine anatomy that accompanies this episode.

    Demonstration of The McGill Method

    Thank you to our sponsors

    AG1: https://drinkag1.com/huberman

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

    BetterHelp: https://betterhelp.com/huberman

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

    LMNT: https://drinklmnt.com/huberman

    Timestamps

    00:00:00 Dr. Stuart McGill

    00:02:33 Sponsors: Helix Sleep, BetterHelp & Waking Up

    00:06:23 What Causes Back Pain?; Genetics, Dog Breed Analogy

    00:12:55 Tool: Skeleton & Body Type; Spine Flexibility & Discs

    00:20:25 Flexibility & Exercises; Discs & Collagen

    00:25:43 Sponsor: AG1

    00:27:32 Stress & Tipping Point; Athletic Tradeoffs, Triathletes

    00:36:17 Back Pain, Goals & Training Program

    00:45:57 Spine Hygiene, Back Pain, Powerlifting

    00:53:33 Genetics & Running

    00:59:34 Sponsor: LMNT

    01:00:46 Rehabilitation & Reducing Volume; Injury

    01:07:42 Tool: Training for Lifelong Fitness, Injury & Joints

    01:17:40 Pain Types, Biopsychosocial Model of Pain

    01:26:15 Coaching, Explosivity & Endurance

    01:32:43 Virtual Surgery & Rest, Pain Recovery

    01:41:25 Tool: McGill’s Big 3; Building Back Strength & Stability

    01:46:39 Inversion Tables & Spine Deloading, Disc Bulge, Tool: Lumbar Support

    01:51:09 Tool: Daily Walking; Sitting

    01:55:33 Deadlift & Bone Density, Glute-Ham Raise

    02:06:20 Training & Age, Osteoporosis, Tool: Deadlift Alternatives

    02:16:47 Tools: Biblical Training Week; Spine Stability & McGill’s Big 3; Shrinking & Age

    02:24:16 Platelet-Rich Plasma (PRP); Disc Damage

    02:27:56 Tools: Biblical Training Week & Strength Exercises, Neck Strength

    02:35:24 Tools: Sword Play, Distal Limb Loading, Training for Symmetry

    02:42:38 Tools: Biblical Training Week, Mobility & Cardiovascular Exercises, Athletic Panel

    02:49:22 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

    Disclaimer & Disclosures

    15 July 2024, 8:00 am
  • More Episodes? Get the App
© MoonFM 2024. All rights reserved.