In this Huberman Lab Essentials episode, I explain the biological mechanism behind motivation and drive, as well as discuss practical tools for overcoming procrastination. 

I discuss the key role dopamine plays in driving cravings and motivating action. I explain how dopamine regulates the balance between pleasure and pain, and what happens when this system becomes dysregulated, leading to addiction. I discuss the role of molecules like serotonin, which help enhance the enjoyment of the present, and explain how to balance the drive for more while staying focused in the present. I also discuss the causes of procrastination and describe strategies to boost dopamine levels through behavioral approaches or supplements. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Mateina: https://drinkmateina.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Motivation

00:01:57 Dopamine & Brain 

00:04:08 Anticipation, Craving & Dopamine

00:05:37 Sponsor: AG1

00:06:46 Food, Drugs & Dopamine Release

00:10:18 Addiction, Pleasure & Pain Balance

00:14:12 Sponsors: Eight Sleep & Mateina

00:17:14 Dopamine, Pain, Yearning

00:19:08 “Here and Now” Molecules, Serotonin, Endocannabinoids, Tool: Mindfulness

00:22:42 Procrastination; Tool: Extend Dopamine, Offset Pain

00:26:15 Sponsor: LMNT

00:27:31 Dopamine & Motivation; Increasing Dopamine, Phenethylamine (PEA)

00:30:58 Dopamine Schedule, Subjectivity

00:33:59 Gambling, Intermittent Reinforcement, Tool: Blunting Rewards

00:38:51 Recap & Key Takeaway

Disclaimer & Disclosures

In this episode, my guest is Josh Waitzkin, former child chess prodigy and the subject of the movie and true story Searching for Bobby Fischer. Josh is also a world champion martial arts competitor and the author of the book The Art of Learning. We discuss Josh’s childhood as a chess prodigy and how he learned to train and compete at the highest levels by facing his fears and overcoming points of weakness. He explains the principles that unify disparate physical and mental pursuits and how understanding the interconnectedness of the learning process enables ultra-high-level performance across disciplines.

We explore how to structure one’s day to tap into the most creative, generative, and unique capabilities. Josh shares his approach to learning, including how to address flaws and mistakes and how to harness the subtle and overt energies of the learning and peak performance process. He also discusses how he structures his life and makes decisions related to career and family. This episode is sure to inspire deep thinking and practical life changes for all who listen.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

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

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Josh Waitzkin

00:03:21 Chess, Competition & Performance

00:10:50 Martial Arts, Tai Chi, Jiu-Jitsu, Foiling, Training Others

00:14:41 Sponsors: Wealthfront & Our Place

00:17:43 Theory of Mind, Chess, Strategy & Mindset

00:26:39 Early Chess Training

00:32:30 Failure & Change, Chess, Tension, Power of Empty Space

00:43:22 Sponsors: AG1 & Joovv

00:48:06 Grief, Competition Loss, Growth, Frustration Tolerance

00:57:22 Arousal, Frame Rates, Intense Moments

01:06:17 Frame Rates & Pupil Size; Firewalking, Training

01:13:12 Sponsor: Function

01:15:58 Stress & Recovery, Tools: Doing Less, Most Important Question (MIQ)

01:23:24 Tool: Still Body, Active Mind; Shame, Strengthening Weaknesses

01:32:02 Child Prodigies, Brittle; Chess Principles & Transfer to Life

01:43:22 Sponsor: Eight Sleep

01:44:48 Preconscious vs Postconscious

01:52:02 Hypoxic Breathwork Caution & Drowning; Foiling, Fear, Postconscious

01:57:05 Static vs Dynamic Mindset, High Performers

02:05:48 Comebacks, Hunting Adversity, Living on Other Side of Pain, Tool: Cold Plunge

02:19:20 Ego, Identity, Unbreakable Will

02:29:18 Studying People; Chess, Computers; Science & AI; Ocean & Control

02:40:37 Time, Future Direction, True to Self, Wounds

02:51:07 Daily Routine, Individualization, Waking Up, Tool: MIQ Gap Analysis

03:00:21 Tool: MIQ; Stuck Points, Distraction

03:05:58 Reflective vs Stimulus-Response, Optimize Quality not Quantity

03:14:12 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how the different nutrients and foods we eat impact our emotions and overall mood.

I discuss how the mind-body connection shapes our food choices and cravings, highlighting the roles of key neurotransmitters like dopamine and serotonin in driving eating behaviors. I explain the biological mechanisms behind cravings for specific foods, such as sugar, and how psychological factors like belief effects can influence our perception of hunger. I also describe how certain nutrients, like omega-3 fatty acids, and a healthy gut microbiome are crucial in mood regulation and immune function.

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinkag1.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Emotions, Food & Nutrition

00:02:30 Attraction & Aversion

00:03:38 Vagus Nerve, Sugar

00:06:31 Sponsor: Function

00:08:19 Gut “Feelings”, Hidden Sugars, Amino Acids

00:10:43 Dopamine, Craving, L-tyrosine

00:14:45 Serotonin, Carbohydrates

00:17:59 Sponsor: AG1

00:19:36 Tool: Omega-3s; Depression, SSRIs

00:22:36 Gut-Brain Axis, Gut Microbiome

00:26:00 Probiotics, Brain Fog, Tools: Fermented Foods, Saccharine Caution

00:29:03 Ketogenic Diet & Gut Microbiome, Tool: Individual Diet Variability

00:32:23 Sponsor: LMNT

00:33:40 Tool: Belief Effects; Key Takeaways

Disclaimer & Disclosures

In this episode, my guest is Dr. Brian Keating, Ph.D., a cosmologist and professor of physics at the University of California, San Diego. We discuss the origins of the universe and how humans have used light and optics to understand where and how life on Earth emerged.

We explore how early humans charted the stars, sun, moon, and other celestial events to measure time and track seasons, as well as how stargazing continues to connect us to a shared ancient experience. Additionally, we examine the scientific process, the practical and ethical challenges of pursuing groundbreaking discoveries, and the emotional toll of striving for recognition in one’s profession.

Finally, we discuss whether astrology has any scientific validity and consider the possibility of life beyond Earth.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Dr. Brian Keating

00:02:07 Cosmology, Origin of Universe

00:05:41 Sponsors: LMNT & BetterHelp

00:08:33 Stars, Planets, Early Humans, Time

00:14:53 Astrology, Ophiuchus Constellation

00:19:58 Pineal Gland, Time-Keeping & Stars, Seasons & Offspring

00:29:19 Humans, Time Perception, Astronomy

00:36:08 Sponsor: AG1

00:37:47 Brain & Prediction; Moonset, Syzygy; Telescope, Galileo 

00:46:36 Light Refraction; Telescope, Eyeglasses

00:51:36 Earth Rotation & Sun

00:53:43 Glass, Microscope, Telescopes & Discovery

01:02:53 Science as Safe Space; Jupiter, Galileo, Discovery, Time

01:10:48 Early Humans, Stonehenge, Pyramids, Measurement Standards 

01:15:54 Giants of Astronomy 

01:20:04 Sponsors: Function & Helix Sleep

01:23:10 Origin of Life, Scientific Method & P-Hacking; Nobel Prize, Big Bang, Inflation

01:30:20 Cosmic Microwave Background Radiation, BICEP

01:37:58 Father & Son Relationship, Science & Rewards

01:44:06 Loss, Mentor 

01:49:55 Antarctica, South Pole

01:56:49 Light & Heat Pollution, South Pole

02:01:09 Prize Pursuit, First Discovery; Star Collapse, Micrometeorites, Polarization 

02:08:26 Sponsor: ROKA

02:10:08 Moon, Size & Horizon; Visual Acuity; Rainbow or Moon Bigger?

02:15:21 Sunset, Green Flash, Color Opponency

02:23:05 Menstrual & Lunar Cycles; Moon Movement

02:26:36 Northern Hemisphere & Stargazing, Dark Sky Communities, Telescope

02:29:51 Constellations, Asterism; Halley's & Hale-Bopp Comets

02:32:13 Navigation, Columbus

02:36:29 Adaptive Optics, Scintillation, Artificial Stars

02:48:28 Life Outside Earth?

02:57:50 Gut Microbiome; Building Planet

03:05:00 Zero-Cost Support, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Social Media, Protocols Book, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain strategies for managing stress, both in the short and long term, to enhance overall well-being.

I explain how the mind and body respond to stress and how acute stress has immune-boosting benefits. I discuss science-supported tools and supplements to better manage stress in real time and protocols for raising one's stress threshold to build resilience to life’s inevitable challenges. I also describe practices to reduce chronic stress and maintain a balanced, healthy life. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Huberman Lab Essentials; Emotions & Stress

00:02:37 What is Stress?

00:04:23 Short-Term Stress Response

00:06:49 Breathwork to Reduce Stress; Tool: Physiological Sigh

00:11:52 Physiologic Sigh, Carbon Dioxide & Rapid Stress Reduction

00:13:30 Sponsor: Function

00:15:18 Short-Term Stress, Positive Benefits, Immune System

00:18:22 Tool: Deliberate Hyperventilation, Adrenaline & Infection

00:22:49 Sponsor: AG1

00:24:25 Raising Stress Threshold, Tool: Eye Dilation

00:28:24 Mitigating Long-Term Stress; Tool: Social Connection, Delight

00:32:22 Sponsor: Eight Sleep 

00:33:52 Melatonin, Caution

00:35:00 L-theanine, Ashwagandha

00:36:13 Recap & Key Takeaways

Disclaimer & Disclosures

In this episode, my guest is Dr. Becky Kennedy, Ph.D., a clinical psychologist, renowned expert on parent-child relationships and founder of Good Inside, an educational platform for parents and parents-to-be. We discuss how to learn, embody, and teach better emotional processing, leading to healthier relationships in parenting, work, romantic partnerships and friendships. Dr. Kennedy shares practical strategies for managing guilt, building frustration tolerance, and nurturing emotional intelligence, as well as the impact of technology on emotional processing. This conversation aims to empower listeners to cultivate resilient, loving and supportive connections across all areas of life.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Joovv: https://joovv.com/huberman

LMNT: https://drinklmnt.com/huberman

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

**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer.

Timestamps

00:00:00 Dr. Becky Kennedy; LA Fires

00:03:13 Emotions, Parents & Kids, Information, Tools: Story; “Right to Notice”

00:11:24 Sponsors: Wealthfront & Our Place

00:14:25 Empathy, Kids & Parents

00:18:33 Sturdiness, Pilot Analogy, Tool: Parental Self-Care

00:26:34 Emotions, Rigidity, Moody vs Steady Kids, Siblings

00:32:51 Emotion Talk, Crying; Eye Rolls, Tools: Not Taking Bait; Discuss Struggle

00:39:26 Parent-Child Power Dynamics, Tools: Requests for Parent; Repair

00:48:50 Sponsors: AG1 & Joovv

00:51:39 Power & Authority, Tools: Learning More; Parent Primary Job & Safety

00:59:16 Statements of Stance, Actions vs Emotions; Values, Behaviors & Rigidity

01:05:59 Guilt, Women; Tools: “Not Guilt”, Tennis Court Analogy & Empathy

01:15:46 Sponsors: LMNT & Eight Sleep

01:18:41 Guilt, Relationships, Tool: Naming Values Directly

01:26:06 Locate Others & Values; Sturdy Leadership; Parenting & Shame

01:31:36 Egg Analogy & Boundaries; Tools: Frame Separation; Pilot & Turbulence; Safety

01:39:30 Projection, “Porous”; Tools: Gazing In vs Out, Most Generous Interpretation

01:45:51 Tools: “Soften”; Do Nothing & Difficult Situations; Proving Parenting

01:51:05 Gazing In vs Out, Scales; Self-Needs & Inconvenience

02:00:05 Stress & Story, Nervous; Relationships vs Efficiency

02:08:46 Technology, Relationships, Frustration Tolerance, Gratification

02:15:18 Slowing Down, Phones, Frustration, Capability

02:21:42 Immediate Gratification, Effort & Struggle, Dopamine

02:29:25 Confidence, Board Games, Parental Modeling

02:34:04 Ultra-Performers & Pressure, Emptiness

02:41:29 Trying Things, Unlived Dreams, Frustration Tolerance, Tool: Learning Space

02:51:08 Learning & Building Frustration Tolerance, Tantrums; Feelings & Story

03:03:00 Tool: Using Story; Shame, Punishment

03:12:55 Leadership & Storytelling, Tools: Asking Questions; Songs & Learning

03:23:21 Miss Edson, Momentum, Tool: Small First Steps

03:30:15 Tools: Parents & Starting Point

03:36:29 Good Inside, Zero-Cost Support, Spotify & Apple Follow & Reviews, YouTube Feedback, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how to manage pain and accelerate injury recovery by leveraging protocols to modulate pain perception. 

I discuss how pain interpretation is a complex experience, shaped by both internal factors like emotions and genetics, as well as external factors, such as context. I explain how practical strategies like acupuncture, breathing techniques, exercise and temperature modulation can influence the body’s pain response and accelerate recovery. I also discuss topics like phantom limb pain, recovering from traumatic brain injury and the crucial role inflammation plays in the healing process. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

David: https://davidprotein.com/huberman

Timestamps

00:00:00 Huberman Lab Essentials; Neuroplasticity

00:01:58 Somatosensory System, Pain

00:05:22 Pain vs Injury; Genes

00:07:38 Sponsor: Eight Sleep

00:09:09 Touch, Sensitivity, Pain, Inflammation

00:11:24 Phantom Limb Pain, Top-Down Modulation

00:15:31 Traumatic Brain Injury, Aging & Glymphatic System; Tools: Side Sleeping, Zone 2 Cardio

00:20:36 Sponsor: AG1

00:21:49 Pain Interpretation, Adrenaline, Emotion & Love

00:25:03 Acupuncture; Somatosensory System, Pain, Gut & Inflammation

00:32:15 Sponsor: David

00:33:31 Tool: Wim Hof Method, Tummo Breathing, Pain

00:34:29 Tools: Injury Management, Ice or Heat?

00:38:10 Platelet-Rich Plasma (PRP), Stem Cells

00:39:43 Recap & Key Takeaways

Disclaimer & Disclosures

In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness.

I also cover how to best time exercise and which specific types of exercise to include in your weekly routine to maximize benefits for your brain. Additionally, I explain how certain types of exercise trigger the release of a hormone from your bones called osteocalcin, as well as brain-derived neurotrophic factor. Together, these substances increase neuroplasticity and enhance learning.

The positive effects of exercise on brain oxygenation, blood supply, and fuel utilization are also discussed. Listeners will learn how to design a weekly exercise program that optimizes physical fitness, brain health, longevity, and performance, along with the mechanistic logic behind those recommendations.

Find show notes with articles, resources and more at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Exercise, Brain Health & Performance; Protocols Book

00:04:03 Sponsors: BetterHelp & Helix Sleep

00:06:55 Brain Health, Cardiovascular & Resistance Training

00:11:51 Exercise & Positive Impact on Brain Performance; Arousal

00:18:20 Learning & Arousal

00:23:18 Sponsors: AG1 & David

00:26:01 Exercise & Acute Learning

00:29:16 Tool: High-Intensity Training & Cognitive Flexibility; Over-Training

00:33:32 Long-Term Brain Health; Tool: Exercise “Snacks”, Cognitive Performance

00:36:57 Exercise, Brain & Body Energy, Adrenaline, Norepinephrine

00:44:08 Adrenal “Burnout”?; Exercise to Increase Energy, Adrenaline

00:48:20 Tool: Core, Compound Movements; Mind-Body Connection

00:53:58 Sponsor: Function

00:55:45 Bones, Osteocalcin, BDNF & Hippocampus; Tool: Jump Training

01:01:30 Exercise, Fuel, Multifactorial Pathways; BDNF & Activity

01:05:06 Lactate, Astrocytes & Brain Function; VEGF & Brain Health

01:11:17 Tools: Zone 2, High-Intensity Training, Time Under Tension Training

01:19:54 Sponsor: Maui Nui

01:21:37 Tools: Time Under Tension; Explosive Jumping, Eccentric Control Training

01:25:30 Injury & Exercise, Illness

01:28:09 Sleep; Injury, Sleep-Deprivation & Exercise

01:33:51 SuperAgers, Anterior Mid-Cingulate Cortex, Grit & Persistence

01:42:04 Tool: Embrace Challenges; Deliberate Cold Exposure, Rope Flow

01:47:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how to boost creativity and enhance learning by aligning with the body’s natural rhythms and strategically using protocols to optimize states of alertness or calm.

I outline tools to improve focus and learning, including when to use specific techniques based on the time of day and how to adjust focus and tasks according to energy levels. I also discuss the two essential components of creativity and explain how to structure productive, creative work sessions. By combining biological tools — such as exercise, meals, hydration, and sleep — with subjective methods like music, I demonstrate how to tailor your approach to align with your unique biological rhythms and individual goals, fostering greater creativity and learning.

Huberman Lab Essentials are short episodes, approximately 30 minutes, focused on key scientific and protocol takeaways from past Huberman Lab episodes. Essentials are released every Thursday, while full-length episodes continue to be released every Monday.

Read the full 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 Huberman Lab Essentials; Neuroplasticity

00:01:50 Types of Neuroplasticity 

00:03:46 Autonomic Arousal, Sleep

00:05:06 Sponsor: AG1

00:06:34 Waking Up, Tools: Sunlight, Caffeine Delay, Hydration

00:09:39 Alertness, Morning & Work Bout

00:10:05 Dopamine & Learning; Tool: Music & Alertness

00:14:24 Sponsor: David

00:15:40 Tool: Exercise Early; Morning Work

00:16:58 Meals; Afternoon Dip & Work, Tools: Hydration, Non-Sleep Deep Rest (NSDR)

00:19:21 Creativity: Exploring vs. Implementation

00:21:44 Psychedelics, Sensory Blending; Tool: Timing Creative Work

00:23:50 Sponsor: LMNT

00:24:07 Tool: Evening Sunlight; Lights, Evening Meal & Carbohydrates

00:26:09 Natural Sleep/Wake Schedule; Tools: Anticipate Evening Alertness; NSDR

00:30:25 Work & Daily Schedule, Tool: 90-Minute Work Bouts

00:31:43 Optimize Biological Rhythms & Tools for Creativity & Learning 

Disclaimer & Disclosures

In this episode, my guest is Dr. Jordan Peterson, Ph.D., psychologist, professor emeritus at the University of Toronto, best-selling author, and prominent online educator. We discuss the biology of human emotions and motivations, healthy versus destructive impulses, addictions, and generative drives. Topics include how brain states shape decision-making—for better or worse—and how religion and culture can guide us toward and through the best paths in life.

We also explore the innate human drive to create "impact at a distance" and how it influences social interactions, educational pursuits, career choices, and relationships. Additional subjects include morality, social media, politics, the human appetite for drama, and the importance of embracing responsibility as a form of adventure to avoid wasting time.

Listeners will gain practical knowledge from psychology, neuroscience, philosophy, and religion.

Read the full show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Levels: https://levels.link/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Dr. Jordan Peterson

00:02:32 Sponsors: David & Levels

00:05:19 Brain, Impulses, Integration, Personalities

00:14:08 Personalities, Motivation

00:18:18 Context & Children; Religion, Motivation & Personality

00:24:08 Hypothalamus, Context, Maturation

00:29:46 Psychopathy, Kids & Aggressive Behavior & Socialization

00:33:37 Polytheistic & Monotheistic Religions; Rage, Sociopathy & Addiction

00:41:05 Sponsors: AG1 & ROKA

00:43:58 Belief in God, Addiction

00:50:34 Pornography, Dopamine, Processed Foods

00:56:20 Clean Diet, Satiety; Fundamental Pleasures, Food, Sexuality

01:04:44 Power, Target, Sin

01:06:46 Sponsor: Function

01:08:33 Abraham; Call to Adventure, Success, Respect, Community

01:21:30 Wisdom, Noah; Religion, Incentive Structure & Motivation

01:26:52 Dopamine & Target, Sin; Frontal Eye Fields

01:31:59 Meta-Target & Goals, Sermon on the Mount; Fears

01:40:36 Sponsor: LMNT

01:41:51 Ultimate vs. Local Victory, Pearl of Great Price

01:45:05 Time Scales & Rewards; Entropy, Dopamine & Goals

01:51:20 Pornography, Effortless Gratification; Revelation & Sexuality Demise

02:02:33 Adventure & Responsibility, Sacrifice; Tool: Ordering Room

02:12:02 Storytelling, Science, Career Advancement, Pursuing Truth

02:23:46 Abraham & Adventure; Purposeful Satisfaction, Podcast

02:28:13 Finding Your Calling, Tools: Calling & Conscience; Creating Order

02:35:06 Order vs. Chaos; Public Shootings, Narcissism

02:40:16 Long-Term Goals, Pursuit, Curiosity, Commitment

02:45:43 Finding Purpose, Tool: Fixing Messes; Conscience & Voice of Divine

02:54:26 Prayer, Aim, Revelation; Thought

03:00:34 Religion, Common Themes

03:10:55 Psychoanalytical Traditions; Play

03:19:23 Play; Humor, Discourse, Alternative Media

03:27:18 Democrats, Republicans; Fear & Growth

03:34:59 Tour, Peterson Academy, YouTube, Cancel Culture

03:48:30 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this Huberman Lab Essentials episode, I explain how making mistakes and perceived frustration drive learning and how movement enhances the brain’s adaptability. 

I explain how making errors triggers the release of neurotransmitters, such as dopamine, which are essential for learning. I also discuss the differences between how neuroplasticity occurs in children and adults, focusing on the varying requirements and effort needed for learning. I discuss science-supported learning strategies for adults, including small practice bouts, leveraging frustration, regulating your autonomic state, and using movement to maximize focus and neuroplasticity. 

Huberman Lab Essentials are short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes. Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Read the full 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

Timestamps

00:00:00 Huberman Lab Essentials; Learning

00:01:29 Representational Plasticity, Performance Errors

00:03:16 Neuroplasticity, Neurotransmitters

00:05:03 Sponsor: AG1

00:06:11 Visual Adaptation, Children vs. Adults

00:10:23 Errors, Frustration & Neuroplasticity, Adult Learning

00:14:13 Adults, Incremental Shifts vs. High Contingency; Tool: Small Learning Bouts

00:18:43 Sponsor: David

00:20:00 Tool: Ultradian Cycles, Focus, Errors & Frustration

00:22:08 Dopamine, Errors & Subjective Beliefs; Peak Focus; Tool: Frustration

00:25:56 Sponsor: BetterHelp

00:27:02 Limbic Friction; Tool: Behaviors to Increase Alert or Calm

00:30:43 Balance, Errors & Neurotransmitters

00:33:28 Tool: Enhance Neuroplasticity; Movement

Disclaimer & Disclosures