In this Huberman Lab Essentials episode, my guest is Dr. Justin Sonnenburg, PhD, a professor of microbiology and immunology at Stanford University.

We discuss how microbes in our gut impact our mental and physical health and how diet and the environment affect the gut microbiome. We explain how lifestyle factors such as antibiotics and Western-style diets (high fat, low fiber and rich in processed foods) can damage gut diversity and whether prebiotics or probiotics are useful tools. Throughout the episode, we highlight evidence-based dietary and lifestyle strategies for improving gut health.

Episode show notes: https://go.hubermanlab.com/VXfckJf

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Justin Sonnenburg

00:00:20 What is the Microbiome?

00:02:55 Microbiome Origin, Babies, Environmental Factors

00:04:47 Healthy Microbiome, Individuality; Industrialized vs Traditional Populations

00:07:06 Sponsor: AG1

00:08:30 “Reprogramming” the Gut Microbiome; Antibiotics, Western Diet

00:12:58 Cleanses & Fasting

00:13:55 Processed Foods & Microbiome, Artificial Sweeteners, Emulsifiers

00:17:35 Sponsor: Joovv

00:18:55 Inflammatory Western Diseases, Microbiome & Immune System

00:21:51 Fiber, Fermented Foods & Microbiome, Tool: Fermented Food Consumption

00:28:20 Sponsor: Function

00:30:00 Fiber, Depleted Microbiome, Industrialization, Sanitation

00:31:33 Antibiotics, Over-Sanitation, Disease, Hand Washing

00:33:26 Probiotics, Tool: Product Validation,

00:35:15 Prebiotics, Tool: Plant Consumption

00:37:48 Good Gut Book, Justin’s Research

Disclaimer & Disclosures

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

Twyla Tharp is a world-renowned dancer, choreographer and expert on the creative process. She explains how to achieve creative success by keeping a highly disciplined routine that ultimately allows you to bring your creative visions to life. She explains how to establish a central message for each project, how to think about your audience, navigate criticism and continually elevate your standards with daily actions. We discuss how one's view of hard work, competition and even your name can shape what you think you're capable of and ultimately achieve. This episode offers direct, practical advice from a world-class creator on how to access your inner vision, build a strong body and mind, and do your best work.

Show notes: https://go.hubermanlab.com/Yx57rWq

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

LMNT: https://drinklmnt.com/huberman

Mateina: https://drinkmateina.com/huberman

Timestamps

(00:00:00) Twyla Tharp

(00:03:28) Focus & Creative Work, Tool: "Spine" of Creative Work

(00:06:22) Creator & Audience Dynamic; Intention, Finances

(00:11:57) Early vs Late Works, Learning & Selectivity throughout Career

(00:15:59) Sponsors: Our Place & Eight Sleep

(00:19:09) "Cubby-Holing", Career Change & Reputation

(00:21:48) Creator Community & Selectivity; Success & Useful Failure

(00:27:42) Work Process, Schedule; Selecting Dancers, Supporting the Arts, Expectations

(00:32:36) Successful Performance; Beauty, Arts Compensation

(00:36:22) Mikhail Baryshnikov, Ballet & Invention; Philip Glass, Minimalism

(00:43:18) Knowledge vs Instinct, Taste; Avant Garde; Classical Training

(00:47:05) Kirov Ballet, Kids, Uniformity; Body Types

(00:52:13) Sponsor: AG1

(00:53:36) Movement, Body Frequency, Power

(01:00:18) Creative Process, Spine; Idea, Habit

(01:04:15) Rituals, Gym, Discipline; Farming, Quaker & Community; Communication

(01:12:16) Communication, Signaling & Distance; Feeling Emotion

(01:18:11) Boxing, Strength Training

(01:21:41) Sponsors: LMNT

(01:23:01) Ballet Barre Work, Fundamentals

(01:29:09) Body's Knowledge, Honoring the Body, Kids & Movement

(01:35:42) High Standards & Childhood; Wordlessness & Movement, Twins

(01:41:31) Translator, Objectivity; Critics, Creator Honesty

(01:46:50) Sponsor: Mateina

(01:47:50) Evolution & Learning; Amadeus Film & Research

(01:53:53) Medicine, Keto Diet; Ballet Training & Performance, Desire

(02:00:50) Young Dancers & Competition, Intrinsic vs Extrinsic Reward, Hard Work

(02:08:47) Tool: "The Box"; Ritual, Practice vs Habit; Honorary Degrees

(02:13:37) Tool: Idea "Scratching"; Movement & Longevity, Apprentice

(02:19:46) Aging & Less Movement, Fearlessness; Taking Up Space, Names

(02:25:42) Acknowledgements

(02:27:18) 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 how to create lasting habits and break unwanted ones.

I explain two habit-building systems: one aligned with daily rhythms and another based on a 21-day cycle of forming and reinforcing habits. I also discuss why habit formation differs between individuals and how certain "linchpin" habits can make other behaviors easier to adopt. Finally, I share practical tools—including visualization, task bracketing, and methods for rewiring bad habits—to support lasting behavioral change.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00) Habits

(00:43) What are Habits?, Neuroplasticity

(01:15) Goal-Based vs Identity-Based Habits

(02:33) How Long Does It Take to Form a Habit?; Limbic Friction

(05:31) Sponsor: Eight Sleep

(06:59) Tool: Linchpin Habits

(08:51) Habit Strength, Context Dependence & Limbic Friction

(10:41) How We Form Habits, Tool: Review Procedural Steps

(12:49) Tool: Task Bracketing

(16:30) Sponsor: LMNT

(18:02) Should You Schedule Habits?; Phase-Based Habit Plan

(20:00) Phase 1 (Morning) & Challenging Habits

(21:23) Phase 2 (Afternoon), Relaxation; Mellow Habits

(24:46) Phase 3 (Evening), Enhancing Sleep & Habit Consolidation

(28:00) Habit Flexibility & Daily Timing

(30:33) Sponsor: AGZ by AG1

(32:02) Tool: 21-Day Habit Program; Habit Missteps

(37:16) Tool: How to Break Habits & Replacement Behaviors

(39:59) Recap

Disclaimer & Disclosures

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

Dr. Glen Jeffery, PhD, is a professor of neuroscience at University College London and a leading expert on how different colors (wavelengths) of light impact cellular, organ and overall health. He explains that long-wavelength light (red, near-infrared and infrared) can enter the body and brain to enhance mitochondrial function and thereby improve metabolism, eyesight, blood glucose regulation, mood, hormones and more. We also discuss how short-wavelength light from LED bulbs can impair mitochondrial health and why balanced, full-spectrum light is essential for health. Dr. Jeffery shares simple yet powerful ways to use natural and artificial light sources to enhance your metabolic function, eyesight and longevity.

Sponsors

AG1: https://drinkag1.com/huberman

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

Joovv: https://joovv.com/huberman

Rorra: https://rorra.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00 Glen Jeffery

03:12 Light, Ultraviolet (UV), Visible & Infrared (IR) Light

06:25 Light's Impact on the Body & Light, Sunburn, Cataracts

09:55 UV Light, All-Cause Mortality, Skin Cancer

14:55 Sponsors: Wealthfront & Joovv

17:58 Light Impacts Mitochondria Function & Structure, Long-Wavelength Light (Red/IR), Nano Water

25:00 Long-Wavelength Light Passes Through Clothing & Body; Tissue Scattering

30:08 Long-Wavelength Light & Blood Glucose; Mitochondria

36:19 Red Light, Parkinson's Disease, Cell Death; Eye Rods & Aging; Mitochondria Community

42:46 Red/IR Light, Skull & Brain; Safe Non-Ionizing Radiation

48:22 Sponsors: AG1 & Rorra

51:04 Offsetting Retinal Aging, Improve Vision & Long-Wavelength Light

59:28 Tool: Long-Wavelength Light & Preserve Retinal Mitochondria; Sunlight

1:03:50 Mitochondrial Theory of Aging, Circadian Rhythm & Mitochondria

1:07:57 Tool: Improve Vision with Long-Wavelength Light

1:10:44 Macular Degeneration, Rescuing Vision, Early Intervention

1:13:59 Light Effects at Local vs Distant Tissues, Immune System, Body Communication

1:19:09 Sponsor: Function

1:20:56 Short-Wavelength Light, LED Light, Mitochondria & Serious Health Detriments

1:28:39 Lifespan, LED Lights; Sunlight & Balanced Wavelengths; "Sunlike" Marketing

1:34:45 Fires, Incandescent Lights vs LED Lights, Lasers; Long-Wavelength Devices

1:39:07 Incandescent & Halogen Bulbs, Mitochondria & Built Environments

1:45:19 Windows, Light & Office Work; Screens, Kids & Myopia; Tools: Plants; Lighting

1:55:56 Bring the Outdoors Indoors

2:00:35 Tool: Candlelight; Dim Halogen Lamps

2:05:06 Mitochondrial Diseases, Children & Long-Wavelength Light; Light Bulbs

2:11:53 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 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% 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. David Spiegel, MD, the Associate Chair of Psychiatry & Behavioral Sciences, Director of the Center on Stress and Health, and Director of the Center for Integrative Medicine at Stanford University School of Medicine.

We discuss the science and clinical applications of hypnosis, including how hypnosis works in the brain. We examine the evidence-based uses of clinical and self-hypnosis for pain, trauma, phobias, sleep and stress, and explain how to gauge your own level of "hypnotizability." We also outline practical ways to access these tools, from working with a trained clinician to using structured self-hypnosis protocols.

Thank you to our sponsors

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

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) David Spiegel

(00:00:20) What is Hypnosis?; Clinical vs Stage Hypnosis

(00:02:33) Brain & Hypnosis, Cognitive Flexibility

(00:06:14) Sponsor: Function

(00:07:54) ADHD, Self-Hypnosis & Focus

(00:08:57) Stress Reduction, Mind-Brain Connection; Improve Sleep, Phobias

(00:12:16) Narrative & Hypnosis, Mental State Change; Reframing Trauma

(00:18:26) Sponsor: AGZ by AG1

(00:19:56) Naming Importance; Clinical Hypnotist, Durability of Hypnosis, Reveri App

(00:22:29) Obsessive Thoughts, OCD, Hypnosis

(00:23:47) Hypnotizability, Spiegel Eye Roll Test, Eye-Brain Connection

(00:27:02) Sponsor: Rorra

(00:28:31) Trauma Recovery, Deliberate Self-Exposure to Pain or Trauma, Control

(00:30:37) Mind-Body Connection, Control; Reframing Pain, Tool: Opportunity for Action

(00:33:22) Children & Hypnosis; Group Hypnosis

(00:35:09) Breathing in Hypnosis, Cyclic Sighing, Relaxation

(00:36:46) Peak Performance & Hypnotic States

(00:37:55) Reveri Hypnosis App, Finding Clinical Hypnotist; Acknowledgements

Disclaimer & Disclosures

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

My guest is Dr. Thaïs Aliabadi, MD, board-certified OB/GYN, surgeon and leading expert in women's health. We discuss polycystic ovary syndrome (PCOS) and endometriosis, two very common yet frequently undiagnosed causes of female infertility. Dr. Aliabadi explains the symptoms, underlying causes and evidence-based treatments for both conditions, including supplement and lifestyle interventions. We also discuss breast cancer risk and screening, pregnancy, perimenopause and menopause, and the hormone tests that women should request. This conversation offers empowering, potentially life-changing information for women of all ages to take control of their hormone, reproductive and overall health.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

Lingo: https://hellolingo.com/huberman

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00 Thaïs Aliabadi

02:56 Why Endometriosis & Polycystic Ovary Syndrome (PCOS) Go Undiagnosed

08:16 Infertility, Tool: Early Screening

10:54 Sponsors: Lingo & Our Place

14:07 Women's Health Education Gap

15:24 PCOS Overview: Symptoms, Diagnosis, AMH, Disordered Eating

21:28 Irregular Periods, Teenage PCOS Diagnosis

24:36 Diagnosis, Pelvic Ultrasound; PCOS Naming

27:49 Thinning Hair & Acne; 4 PCOS Phenotypes; Mood & Treatment

35:54 Underlying Pillars of PCOS; HPA Axis, Androgens, Menstruation & Ovulation

40:30 Insulin Resistance & PCOS, Visceral Fat & Inflammation

46:30 Sponsors: AGZ by AG1 & Joovv

49:10 PCOS, Chronic Inflammation, Genetics & Lifestyle; Mood

52:31 PCOS, Fertility, Freezing Eggs, Tool: Egg Count & AMH Range By Age

58:34 Women's Health Education, AI, Clinicians; Cataracts Analogy

1:01:20 Stress; PCOS Treatment, Birth Control, Insulin Resistance & Metformin

1:06:44 PCOS Risk Calculator, Supplements, Lifestyle Factors; GLP-1s

1:12:32 Berberine, Metformin; GLP-1s, Food Anxiety & Alcohol

1:19:13 PCOS Prescriptions & Fertility; PCOS Co-Occurrence with Endometriosis

1:21:56 Sponsor: LMNT

1:23:16 PCOS Treatment, Freezing Eggs, Egg Quality; Advocate For Your Health

1:32:02 PCOS Key Takeaways: Symptoms, Tests, Supplements & Lifestyle

1:36:03 Undiagnosed Endometriosis, Fertility

1:39:26 Endometriosis: Symptoms, Diagnosis, Painful Periods, Infertility

1:42:30 Male vs Female Health Issues, Undiagnosed Endometriosis

1:47:01 Inflammation, Ectopic Implants, Chronic Pelvic Pain; Adenomyosis

1:50:36 Egg Quality, Endometriosis, Tools: Egg Counts; Pelvic Ultrasound

1:54:29 Sponsor: Function

1:56:13 Pain & Health Testing, Tool: Endometriosis Symptoms, Screening & Tests

2:01:32 Treatment, Surgery, Different Types of Endometriosis

2:05:22 Endometriosis Causes, Inflammation; Incidence, PCOS

2:11:58 Obstetrics & Gynecology Separation, Surgery

2:16:00 Endometriosis Key Takeaways: Symptoms, Treatment & Diagnosis

2:17:04 Treatment, Estrogen & Progesterone, Birth Control, GnRH Antagonists

2:22:39 Endometriosis Stage & Pain, Endometriosis Types

2:23:49 Pregnancy; Postpartum Depression, Menopause; Frustration for Patients

2:29:55 Fibroids, Surgery, Uterine Septum, Tool: Pelvic Ultrasound

2:34:05 Tool: Assessing Your & Partner's Fertility; Autoimmune Conditions

2:37:51 Breast Cancer, Tool: Lifetime Risk Calculator & Breast Imaging; Mastectomy

2:49:47 Endometriosis Tests, Autoimmune Disease; Brain Fog & Menopause; Inositol

2:53:06 Undiagnosed Infertility; PMDD Treatment; Fasting & Low-Carbohydrate Diets

2:57:21 Hair Loss & Perimenopause; Egg Quality; Endometriosis & Menopause

3:00:40 Increase Progesterone; Diet, Hormone & Menopause; Prolong Fertility

3:04:54 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 the science of social connection and how we form meaningful bonds with others.

I explore the neural basis for "social homeostasis"—our drive for a certain amount of social interaction—which explains why we feel lonely, seek connection and how we navigate social hierarchies. I also explain how the brain and neurochemicals, such as oxytocin and dopamine, shape our relationships from infancy through adulthood and underlie traits like introversion and extroversion. The episode also offers practical insights into forming deeper connections and how shared experiences with others enhance social bonding.

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

David: https://davidprotein.com/huberman

Timestamps

0:00 Social Connection

1:10 Social Bonds, Social Isolation & Stress Hormones

3:09 Sponsor: LMNT

4:42 Brain & Social Homeostasis; Social Hierarchies & Flexibility

9:14 Dopamine & Pro-Social Behaviors; Chronic Social Isolation & Introversion

11:04 Introverts vs Extroverts, Dopamine & Social Homeostasis; Context

13:08 Loneliness, Dorsal Raphe Nucleus & Social Hunger

14:18 Key Takeaway: Introvert vs Extrovert & Dopamine

15:23 Social Bonds & Physiological Synchrony, Tool: Shared Experiences

18:19 Sponsor: AGZ by AG1

19:48 Right- vs Left-Brained Attachment, Parent & Child, Unconscious Mind

24:30 Friends & Romantic Partners, Emotional & Cognitive Empathy

27:52 Sponsor: David

29:09 Oxytocin & Social Connection

31:39 Tool: Emotional & Cognitive Empathy

32:54 Introverts, Extroverts & Social Interaction

33:48 Break-Ups; Key Takeaways

Disclaimer & Disclosures

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

My guest is Matt Abrahams, lecturer at Stanford Graduate School of Business and a world expert in communication and public speaking. He explains how to speak with clarity and confidence and how to be more authentic in your communication in all settings: public, work, relationships, etc. He shares how to eliminate filler words ("umm"-ing), how to overcome stage fright and how to structure messages in a way that makes audiences remember the information. He also shares how to recover gracefully if you "blank out" on stage and simple drills and frameworks that dramatically improve spontaneity, storytelling and overall communication effectiveness. People of all ages and communication styles will benefit from the practical, evidence-supported protocols Matt shares to help you communicate with greater confidence and impact.

Read the episode show notes at hubermanlab.com.

Pre-order Andrew's book Protocols: https://go.hubermanlab.com/protocols

Thank you to our sponsors

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

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

BetterHelp: https://betterhelp.com/huberman

Joovv: https://joovv.com/huberman

Mateina: https://drinkmateina.com/pages/store-locator

Function: https://functionhealth.com/huberman

Timestamps

(0:00) Matt Abrahams

(3:21) Public Speaking Fear, Status; Speech Delivery

(5:36) Speech, Connection, Credibility; Authenticity

(9:05) Monitoring, Self-Judgement; Memorization, Tool: Object Relabeling Exercise

(13:13) Sponsors: Eight Sleep & BetterHelp

(15:40) Cadence & Speech Patterns; Lego Manuals, Storytelling & Emotion

(19:18) Visual vs Audio Content, Length, Detail

(23:19) Understanding Audience's Needs, Tool: Recon – Reflection – Research

(24:25) Judgement in Communication, Heuristics

(27:33) Questions, Responding to the Audience, Tool: Structuring Information

(31:34) Feedback & Observation; Tools: Three-Pass Speech Review; Communication Reflection Journal

(39:09) Movement, Stage Fright, Content Expertise

(42:54) Sponsors: AGZ by AG1 & Joovv

(45:34) Multi-Generation Communication Styles & Trust; Curiosity, Conversation Turns

(50:32) Linear vs Non-Linear Speech, Tool: Tour Guide Expectations

(53:21) Develop Communication Skills, Audience Size, Tools: Distancing; Practicing

(1:01:43) Tool: Improv & Agility; Great Communication Examples; Divided Attention

(1:09:36) One-on-One Communication vs Public Speaking

(1:11:00) Sponsor: Mateína

(1:12:00) Neurodiversity, Introverts, Communication Styles; Writing & Editing

(1:16:30) Calculating Risk, Tool: Violating Expectations & Engaging Audience

(1:21:20) Authenticity, Strengths, Growth & Improv

(1:23:23) Damage Control, Tools: Avoid Blanking Out; Contingency Planning, Silence

(1:30:32) Nerves, Tool: Breathwork; Spontaneous Communication; Beta-Blockers

(1:34:29) Communication Hygiene, Caffeine, Tools: NSDR/Yoga Nidra; Vestibular System & Sleep

(1:40:08) Conversation Before Speaking; Delivering Engaging Speeches

(1:42:56) Sponsor: Function

(1:44:43) Anticipation, Tool: Introduce Yourself; Connect to Environment, Phones

(1:51:30) Customer Service & Kids Jobs; Tool: Role Model Communication; COVID Pandemic

(1:56:04) Quiet But Not Shy, Extroverts; Social Media Presence

(2:00:25) Martial Arts, Sport, Running, Presence & Connection

(2:04:16) Apologizing; Communication Across Accents & Cultures

(2:07:36) Interruptions, Tools: Paraphrasing; Speech Preparation

(2:10:57) Public Speaking Fear, Tool: Envision Positive Outcome; Arguments & Mediation

(2:13:19) Omit Filler Words, Tool: Landing Phrases; Time & Storytelling

(2:16:52) Asking For a Raise; Poor Communicators & Curiosity; Memorization

(2:19:49) Pre-Talk Anxiety Management; Acknowledgements

(2:23:47) 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. Jack Feldman, PhD, a Distinguished Professor of Neurobiology at the University of California, Los Angeles, and a leading expert in the science of breathing.

We explain the mechanics of breathing and the neural circuits that generate and regulate our breathing rhythm. We also discuss how breathing patterns profoundly influence mental states, including their role in reducing anxiety and enhancing emotional resilience. Dr. Feldman also shares practical tools, such as box breathing for daily performance and magnesium L-threonate supplementation to support cognitive health and longevity.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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

Mateina: https://drinkmateina.com/huberman

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

Timestamps

00:00:00 Jack Feldman

00:00:23 Breathing Mechanics, Diaphragm; Pre-Bötzinger Complex & Breath Initiation

00:03:25 Nose vs Mouth Breathing

00:04:23 Sponsor: Mateina

00:05:24 Active Expiration & Brain; Retrotrapezoid Nucleus

00:08:32 Diaphragm & Evolution; Lung Surface Area & Alveoli, Oxygen Exchange

00:12:56 Diaphragmatic vs Non-Diaphragmatic Breathing

00:14:23 Physiological Sighs: Frequency & Function; Polio & Ventilators

00:18:21 Sponsor: AGZ by AG1

00:19:52 Drug Overdose, Death & Gasps

00:21:38 Meditation, Slow Breathing & Fear Conditioning Study

00:25:28 Mechanistic Science in Breathwork Validation; Breath Practice & Reduced Fear

00:27:21 Breathing & Emotional/Cognitive State, Olfaction, Vagus Nerve

00:29:44 Carbon Dioxide, Hyperventilation & Anxiety

00:31:21 Sponsor: Eight Sleep

00:32:47 Breathing, Emotion & Autonomic Processes Coordination; Depression & Breath Practices

00:36:43 Tool: Breathwork Practices, Box Breathing, Tummo, Wim Hof

00:38:46 Magnesium L-Threonate & Cognitive Enhancement; Compound Refinement

00:44:28 Clinical Trial, Magnesium L-Threonate & Cognitive Improvements; Dose, Sleep

00:48:28 Acknowledgements

Disclaimer & Disclosures

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

My guest is Dr. Jennifer Groh, PhD, professor of psychology and neuroscience at Duke University. She explains how our brain encodes sights and sounds and integrates them so we can navigate and understand the world around us. She explains what thoughts really are and how what you focus on determines your thoughts, not just in that moment but your future thoughts too. We discuss this in the context of how to improve your level of focus and happiness and how to complete tasks and task-switch more effectively. We also discuss how you can rewire the neural circuits that underlie your default patterns of thinking and attention.

Sponsors

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

Lingo: https://hellolingo.com/huberman

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

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

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

LMNT: https://drinklmnt.com/huberman

Timestamps

0:00 Jennifer Groh

3:41 Sounds & Vision, Sensory Integration; Dynamic Maps

7:42 Context & Mapping; Screens, Projection & Perception, Ventriloquists

13:52 Sound Localization

16:53 Sponsors: Lingo & Wealthfront

19:50 Hearing Loss & Sound Localization, Ear Folds

21:56 Unfamiliarity of Hearing Your Own Voice; Tool: Bone Conduction Headphones

26:16 Tool: Headphone Volume & Protecting Hearing

28:57 3D Sound, Sound Distance, Thunder, Earthquakes

37:24 Sound Integration; Sound Frequency & Distance, Warning Signals

44:36 Sponsors: AGZ by AG1 & Our Place

47:39 Music, Rhythm, Community & Emotion

57:00 Music, Military; Courtship; Evolution of Music & Language

1:02:37 Ears, Visual & Auditory Integration, Sound Localization

1:09:48 Evolution of Visual & Auditory Systems, Music; Brain Controlling Vision

1:15:17 Sponsor: Helix Sleep

1:16:45 Physical Space & Sounds; Cathedrals, Sound Delay

1:22:37 Music, Emotion & Community; Science & Admitting Weakness

1:27:01 Thinking & Sensory Simulations; Forming Thoughts

1:33:18 Attention, Attractor States, Flow States, Tool: Changing Environment

1:37:38 Sounds & Environment for Focus, Attention, Tool: Mental Interval Training

1:44:37 Sponsor: LMNT

1:45:58 Endurance & Interval Mental Work; Mental Rest, Music

1:50:37 Musician, Rehearsal & Performance; Pressure

1:54:16 Chickens; Hypnotizing Chickens, Visual Attention & Focus

2:03:47 Relaxation, Phones & Schools, Boredom, Social Media

2:12:48 Acknowledgements

2:13:58 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, 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 3.50% on cash deposits as of November 07, 2025, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.15% 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, I explore the neuroscience of fear and trauma and how to effectively process and eliminate traumatic responses.

I explain why successful fear treatment requires both extinction of the old fearful response and replacement with a new positive association—not just cognitive reframing. I also explain how the threat reflex activates specific circuits connecting the amygdala, prefrontal cortex, and dopamine systems, and why detailed recounting of traumatic events progressively reduces their physiological impact. Finally, I review evidence-based approaches, including prolonged exposure therapy and cognitive behavioral therapy, discuss how five minutes per day of deliberate stress through cyclic hyperventilation can rewire fear responses, explain the critical role of social connection in activating neural pathways that reduce trauma, and share supplementation options for managing anxiety.

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

(0:00) Introducing Fear & Trauma

(0:17) What is Fear?

(1:03) Autonomic Arousal: "Alertness" vs. "Calmness"

(2:05) Fear vs. Stress & Anxiety

(9:20) "The Threat Reflex": Neural Circuits for Fear

(20:50) Cognitive (Narrative) Therapies for Fear

(26:35) PTSD Treatments: Ketamine, MDMA, Oxytocin

(33:11) Deliberate Brief Stress Can Erase Fears & Trauma

(35:51) Nutrition, Sleep, & Other General Support Erasing Fear & Trauma

(38:18) Recap

Disclaimer & Disclosures

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