In this Huberman Lab Essentials episode, I explain how the neurochemicals epinephrine, acetylcholine and dopamine contribute to focus and concentration. I discuss tools for improving attention, including sleep, sound, structured work sessions, nutrition, caffeine and deliberate cold exposure. I also describe a brief daily meditation and visual focus exercises that train your ability to refocus when attention drifts. Additionally, I discuss the potential benefits and limitations of supplements, prescription treatments for ADHD, and why taking time to deliberately defocus supports concentrated work.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Focus & Concentration

(00:02:00) Epinephrine, Acetylcholine & Dopamine

(00:04:20) Sleep, White Noise & Pink Noise

(00:07:35) Sponsor: LMNT

(00:09:05) Ultradian Cycles, 90-Minute Work Sessions

(00:10:45) Blood Glucose, Fasting & Meal Size

(00:13:40) Caffeine, Focus & Sleep

(00:15:00) Acute Stress & Concentration

(00:16:55) Tool: Deliberate Cold Exposure

(00:19:45) Sponsor: AG1

(00:21:00) Tool: 13-Minute Daily Meditation

(00:25:10) Tool: Visual Focus Exercises

(00:29:45) Sponsor: David

(00:31:10) Omega-3 Fatty Acids & Creatine

(00:33:00) Alpha-GPC, Acetylcholine & Safety Considerations

(00:35:10) L-Tyrosine, Dopamine & Combining Tools

(00:37:00) ADHD, Prescription Medications & Neuroplasticity

(00:39:55) Deliberate Defocusing & Recovery

(00:41:10) Acknowledgements

Disclaimer & Disclosures

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Michael Pollan is a renowned author, journalist and professor at UC Berkeley. He is best known for his influential works on how humans and plants have shaped each other at the level of food, medicine, health, and culture. In this episode we discuss consciousness—what it is and how the recognition between our self vs others contributes to-- but also can impair, certain aspects of conscious experience. We discuss psychedelics, the microbiome, caffeine, and how the unconscious dialogue between our body and brain impacts our thoughts and feelings. Pollan offers a hopeful perspective on how our relationship with plants and animals – including other humans, can lead us to a healthier, and far richer experience of life.

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

Function: https://functionhealth.com/huberman

Mateina: https://drinkmateina.com

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Timestamps

(00:00:00) Michael Pollan

(00:02:50) Wendell Berry, Nature

(00:06:30) Consciousness; Sentience

(00:10:04) Environmental Response, Plant Intelligence; Self-Recognition

(00:13:52) Sponsors: Eight Sleep & Rorra

(00:20:49) Plants, Communication, Sentience, Symbiosis

(00:27:37) Self-Awareness, Time; Xenobots, Instinct

(00:34:32) Microbiome, Influence & Symbiosis

(00:40:28) Meaning; Cortex vs Brain Stem, Homeostatic Feelings

(00:47:17) Sponsor: AG1

(00:48:36) Body & Brain Communication, Vagus Nerve

(00:57:21) Collective Consciousness, Psychedelics, Ego, Awe

(01:08:14) Filter Theories of Consciousness

(01:13:28) Sponsor: Function

(01:15:06) AI, Consciousness, Feelings; Memory; Quantum Effects

(01:21:27) Childhood, Gardening, Interacting with Nature

(01:27:08) Hope, Nature & Agency, Food Industry

(01:32:21) Advocacy, Psychedelics, Food Industry

(01:39:50) Sponsor: Mateina

(01:44:52) Psychedelics, Ibogaine, Veterans, Politics; MDMA, Psilocybin; Risk

(01:52:18) Caffeine, Caffeine Fast, Health Benefits

(02:00:21) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, I revisit episode 2 of my six-part guest series with Dr. Andy Galpin, PhD, an exercise scientist and expert in human performance. We discuss how strength and muscle growth (hypertrophy) differ and why resistance training is important for maintaining physical function as we age. We also explain how to build effective training programs using progressive overload, exercise selection, repetition speed and weekly training volume. Dr. Galpin shares practical tools for developing strength, power and muscle size, including how to adapt workouts to your goals, equipment and schedule.

Read the full episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Andy Galpin

(00:00:51) Strength Training, Aging & Physical Function

(00:04:04) Strength vs. Hypertrophy

(00:05:57) Sponsor: AG1

(00:07:20) Training Principles, Consistency & Progressive Overload

(00:08:39) Individualization, Specificity & Variation

(00:09:46) Training Variables; Tool: “3 to 5” Approach

(00:12:58) Repetition Speed, Strength vs. Hypertrophy

(00:16:18) Exercise Variation & Standardization

(00:18:17) Power & Strength Training: Exercise Selection, Order & Volume

(00:21:20) Progression, Deloads & Training Intent

(00:22:52) Sponsor: BetterHelp

(00:23:57) Hypertrophy: Training Stimulus & Exercise Selection

(00:25:59) Targeting Muscles, Squat Technique & Machines

(00:29:41) Exercise Order & Pre-Fatigue

(00:30:42) Training Splits, Balanced Muscle Development

(00:32:13) Weekly Training Volume, Reps in Reserve & Limited Workout Time

(00:34:52) Training Frequency, Workout Duration & Full-Body Training

(00:37:40) Acknowledgements

Disclaimer & Disclosures

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Dr. Chris Thompson, MD, Professor of Medicine at Harvard Medical School, Chief of Interventional Gastroenterology at Mass General Brigham in Boston, and Co-Director of the Center for Weight Management and Wellness, is a world-renowned expert on gastroenterology, metabolism, nutrition, and obesity medicine. He explains how your GI tract regulates hunger, fullness, and blood sugar, as well as the gut microbiome, metabolic health, and weight loss. We also discuss common GI tract issues and which particular tests or interventions are actually useful. We discuss both GLP-1 medications and non-GLP-1 approaches to weight loss. Given that gut health is vital to all the organs of the body, overall health, and longevity, our discussion ought to be of interest and practical value to everyone, including, of course, those struggling with gut health or weight loss challenges.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Dr. Chris Thompson

(00:02:16) Digestive Tract, Gut Hormones & Nutrient Absorption

(00:08:06) Colon Microbiome & Colon Cancer Screening

(00:11:13) Sponsors: LMNT & Lingo

(00:13:40) Swallowing Problems & Zenker's Diverticula

(00:16:08) Bowel Movements & Constipation

(00:18:28) Fiber, Resistant Starch & the Gut Barrier

(00:21:50) Intermittent Fasting & the Gut Microbiome

(00:23:38) Fermented Foods, Microbial Diversity & Butyrate

(00:27:12) H. pylori, Stress & Stomach Ulcers

(00:30:20) GLP-1 Medications: Benefits & Limitations

(00:33:42) Lower GLP-1 Doses, Weight Regain & Muscle Loss

(00:37:35) GLP-1 Side Effects, Food Noise & Apathy

(00:39:49) Bariatric Surgery & Medical Innovation

(00:46:07) Sponsor: AG1

(00:47:44) Hunger & Satiety: Ghrelin, CCK, GIP & GLP-1

(00:50:01) Retatrutide & Combining Hormonal Targets

(00:52:55) Ultra-Processed Foods, Overeating & Leptin

(00:55:32) Incretin Discovery, Exendin-4 & the Gila Monster

(00:59:35) Endoscopic Ultrasound & Pancreatic Biopsy

(01:07:40) Early Metabolic Markers, CGMs & Fasting Insulin

(01:13:06) Insulin Resistance & Metabolic Flexibility

(01:15:53) Sponsor: Function

(01:17:35) Patient Data, Screening & Treatment Adoption

(01:26:31) AI, Robotics & Improving Procedures

(01:29:27) Choosing a Surgeon & Measuring Procedure Quality

(01:35:29) Image Guidance & Hyperspectral Imaging

(01:37:19) Sponsor: Our Place

(01:38:56) Diagnostics & Targeted Metabolic Treatments

(01:42:45) Gastric Bypass, Foregut Exclusion & Diabetes

(01:47:59) Duodenal Liners & Mucosal Resurfacing Research

(01:52:58) Gut Permeability, Inflammation & Fatty Liver

(01:59:39) Artificial Sweeteners, Fructose, Fats & Omega-3s

(02:05:00) Resistance Training, Zone 2 Cardio & Intervals

(02:06:31) Weight Set Point & Metabolic Adaptation

(02:08:13) Endoscopic Sleeve Gastroplasty & Fundus Ablation

(02:10:30) Magnetic Intestinal Connections & Combined Treatments

(02:16:52) GLP-1 Gene Therapy Research

(02:22:13) Innovation, Problem Solving & Teamwork

(02:25:58) Zero-Cost Support, Sponsors & Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Dr. Andy Galpin, PhD, an exercise physiologist. We revisit the first episode of his Huberman Lab Guest Series to discuss the nine major components of physical fitness and how to assess your abilities. We explain practical tests for movement quality, power, strength, muscle mass and endurance, including grip strength, push-ups and VO2 max. We also discuss how to organize fitness testing, track progress and identify which areas to prioritize in your training to support long-term health and performance.

Read the episode show notes 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) Andy Galpin

(00:00:44) Fitness Goals, Appearance & Performance

(00:02:32) Nine Components of Physical Fitness

(00:05:54) Sponsor: Eight Sleep

(00:07:21) Movement Skill, Tool: Assessing Movement Quality

(00:11:11) Speed Testing

(00:11:34) Power, Tool: Standing Broad Jump

(00:12:55) Grip Strength, Dynamometers & Dead Hangs

(00:14:51) Sponsor: AG1

(00:16:12) Lower Body Strength, Leg Extensions & Squat Holds

(00:18:47) Safe Testing, Technique & Consistent Warm-Ups

(00:19:45) Muscle Mass, Body Composition & Fat-Free Mass Index

(00:21:51) Muscular Endurance, Planks & Push-Ups

(00:23:21) Anaerobic Capacity, Maximum Effort Tests

(00:24:55) Maximum Heart Rate & Heart Rate Recovery

(00:26:10) VO2 Max, Running & Walking Tests

(00:27:52) Sponsor: David

(00:29:15) Long-Duration Endurance, Steady-State Exercise & Nasal Breathing

(00:30:16) Testing Frequency, Test Order & Training Priorities

(00:34:34) Acknowledgements

Disclaimer & Disclosures

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Dr. Arthur Brooks, PhD, professor at Vanderbilt University and senior fellow at Harvard Business School, is an expert on the science of happiness. He shares the three “macronutrients” of true happiness and tools for you to understand what specifically is in the way of you accessing more happiness and a sense of purpose. Dr. Brooks’ work goes beyond stories and observations by offering potent self-discovery tools for you to identify what truly matters most to you and how to shape your life around those things, and doing so, experience more joy and fulfillment.

Show notes: https://go.hubermanlab.com/298-arthur-brooks

Pre-order Andrew's book Protocols: https://protocolsbook.com

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

David: https://davidprotein.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Arthur Brooks

(00:02:40) Public Science Education

(00:04:18) Happiness, Unhappiness, Tool: 3 Macronutrients of Happiness

(00:07:44) #1: Enjoyment, Pleasure; Animal Impulses vs Moral Aspirations; Exercise

(00:17:35) Sponsors: OurPlace & Helix Sleep

(00:20:41) Positive Self-Reflection, Public Commitments & Declare Moral Aspiration

(00:26:45) Moral Differences, Politics

(00:34:02) Tool: Proper Leisure & Values; Enrichment

(00:41:47) Deepening Relationships & Shared Suffering

(00:48:50) Sponsor: AG1

(00:50:08) #2: Satisfaction, Struggle & Purpose

(00:56:32) Struggle & Leisure, High Achievers; Happier with Age, Retirement

(01:03:26) #3: Meaning, Regret, Idols

(01:10:10) Sponsor: David

(01:11:20) Regret, Tool: Identifying Your Idol, Four Idols

(01:29:29) Vices & Virtues, Resisting Vices & Pursuing Moral Aspirations

(01:35:50) Admiration & Unique Self-Expression; Heroes

(01:44:43) Teaching & Sharing Knowledge

(01:49:55) Sponsor: LMNT

(01:51:15) Idols & Hedonic Treadmill, Addictive Behaviors & Quantification

(01:58:26) Life Meaning & Fundamental Experiences, Tool: Break Technology Addiction

(02:07:02) Faith, Gradual Exploration, Desire for the Divine

(02:12:20) Atheism, Death & Nonexistence; Practice Before Feeling

(02:18:18) Practicing Faith, Aging & Deepening Faith; Prayer Practice

(02:26:53) Spouse Relationship; Addiction, Workaholism

(02:35:06) Meaning of Your Life, Tool: 3 Questions of Meaning

(02:43:25) Acknowledgments, Pilgrimages

(02:47:23) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Dr. Oded Rechavi, a professor at Tel Aviv University who studies genetics, epigenetics and the inheritance of acquired traits. We discuss how DNA, RNA and epigenetic mechanisms determine what information can pass between generations, and why acquired traits are generally not thought to be inherited. We also explain research in C. elegans showing how small RNAs can transmit antiviral resistance and influence behavior across generations, what these findings might mean for mammals and humans, and potential future applications for reproductive health and diagnostics.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Oded Rechavi

(00:00:24) DNA, Genome, RNA & Proteins

(00:03:43) Somatic vs. Germ Cells; Inheritance

(00:06:05) Sponsor: Eight Sleep

(00:07:23) Lamarck vs. Darwin, Inheritance of Acquired Traits

(00:09:45) Weismann Barrier, Epigenetic Reprogramming

(00:13:05) RNA & Transgenerational Inheritance

(00:13:54) Model Organisms, C. elegans

(00:16:59) Inheritance of Acquired Traits in C. elegans

(00:17:14) Sponsor: AG1

(00:18:40) RNA Interference, Small RNAs & Gene Silencing

(00:22:46) Viral Resistance Across Generations

(00:24:53) Small RNAs, Mammals & Inherited Effects

(00:26:00) Brain Activity, Memory & Heritable Information

(00:28:46) Neuronal Small RNAs & Behavior Across Generations

(00:29:59) Germ Cells, Development & Heritable RNA

(00:31:29) Sponsor: LMNT

(00:33:11) Future Applications, Exercise, IVF & RNA Diagnostics

(00:35:16) Acknowledgements

Disclaimer & Disclosures

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Dr. Jared Rutter, PhD, Professor of Biochemistry at the University of Utah and Howard Hughes Medical Institute Investigator, is a leading expert on mitochondria and metabolism. He explains how mitochondria produce the energy for your cells to work but also how they regulate cell growth and replication and thereby contribute to health and disease. We also discuss how mitochondria are linked to aging, cancer, and other diseases. Our conversation explores your metabolism as the composite of trillions of individual cells and points to new ways to improve health, avoid, and treat diseases.

Show notes: https://go.hubermanlab.com/297-jared-rutter

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jared Rutter

(00:02:29) Metabolism, Cells; Aging

(00:08:36) Mitochondria, Origin & Cell Complexity

(00:13:07) Sponsors: Joovv & BetterHelp

(00:15:16) Mitochondria Genome, Inheritance

(00:18:18) Mitochondria & Spatial Distribution; Cell-Specific Metabolism

(00:25:59) Nutrient Energy, Hormones, Fat Cells

(00:31:13) Glucose, ATP Conversion, Pyruvate

(00:36:41) Cell Choice: Energy or Growth, Cancer; Virus

(00:46:02) Sponsors: AG1 & Eight Sleep

(00:48:36) Microbiome, Role of Humans

(00:51:44) Molecule Discovery Process, MPC1, MPC2

(00:59:42) Cell Resource Sensing, Fasting, Glucagon, Fat Cells; Neurons, Heart

(01:07:03) Cell Resource Allocation, MPC, Heart Failure; Disease

(01:11:46) Sponsor: Function

(01:13:24) Cell Size vs Fuel Balance, Cell Identity & Disease

(01:20:43) MPC Discovery, Genetics, Model Systems

(01:24:29) Lactate, Oxygen, Exercise; Energy Prioritization Hierarchy

(01:31:32) Cancer, Mutations, Metabolism Changes & Warburg Effect

(01:36:18) Cancer Challenges & Therapies

(01:43:00) Therapy Combinations, Unique Cancer Mutations & Metabolism

(01:48:31) Technology to Visualize Metabolism; Disease, Metabolism & Scents

(01:56:34) Excess Energy & Mitochondria, Reactive Oxygen Species

(02:01:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Dr. Gina Poe, PhD, a Professor of Integrative Biology and Physiology at the University of California, Los Angeles (UCLA). We discuss the architecture of sleep and how each stage supports distinct functions, including memory consolidation, creativity, brain restoration, and emotional processing. We also explain science-supported tools to improve sleep quality, support cognitive performance, and hormone balance.

Show notes: https://go.hubermanlab.com/Y6JKgFE

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Gina Poe

(00:00:19) Sleep States, Perfect Night's Sleep

(00:02:23) Early Sleep, Memory Processing, Dreams

(00:04:34) Growth Hormone & Early Sleep, Tool: Consistent Bedtime

(00:06:47) Sponsor: LMNT

(00:08:20) Alcohol & Negative Sleep Effects

(00:09:18) Middle Sleep States, Creativity

(00:10:32) Waking During Night, Nighttime Urination

(00:11:39) Later Sleep, REM, Deep Sleep; Sleepwalking

(00:14:01) Morning Grogginess; Sleep Trackers

(00:15:53) Early Sleep "Washout", Brain Waste Clearance

(00:19:56) Sponsor: Eight Sleep

(00:21:14) Locus Coeruleus, Learning & REM Sleep, Tool: Calm Bedtime Routine

(00:25:16) Sleep Spindles, P Waves, Learning & Creativity

(00:28:38) Sponsor: AG1

(00:29:56) Trauma Recovery, REM Sleep, Locus Coeruleus

(00:33:29) Acknowledgements

Disclaimer & Disclosures

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My guest is Joe Liemandt, technology entrepreneur and principal of Alpha School, a K-12 model that uses AI and individualized learning to help students master academics in just two hours a day, freeing the rest of their time to build businesses, conduct experiments, engage with their communities, and develop practical life skills. We discuss Alpha’s promising results, tools parents and educators can use today, and Joe’s vision for how AI could transform education and human potential.

Show notes: https://go.hubermanlab.com/296-joe-liemandt

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

Huberman Lab live events: https://www.hubermanlab.com/events

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Joe Liemandt

(00:03:16) History of Traditional Classroom Model; Education Milestones

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

(00:10:25) Alpha School, High Standards & Support

(00:22:33) Effective Support, Academics vs Athletics; Homeschooling

(00:30:03) AI, Individualized Learning & Mastery

(00:34:31) Teacher Education, Standardized Tests, Role of School

(00:40:52) Sponsors: AG1 & Helix Sleep

(00:43:42) AI, Scaffolding Learning, Mastery; Working Memory & Fluency

(00:52:41) Working Memory, Focus; Gifted Kids

(01:00:30) Basics Mastery, Grade Level Catch-Up, Individualized AI Lessons & Pace

(01:06:57) Sponsor: LMNT

(01:08:17) Shame, Motivation, Growth Rate; Overcoming Mental Blocks & Paying Kids

(01:20:55) Suffering & Motivation, Kids Goals, Sports; Doing Hard Things

(01:31:21) Founders High School, Life Skills; Kids' Goals

(01:42:44) Reimagining Classroom Education

(01:47:21) Importance of Building & Creating, AI & Humanity

(01:58:04) Science & Redesigning Experiments, Kids' Interest-Led Projects

(02:05:26) Huberman Lab Live Events

(02:06:14) Learning Predictors, Gender, Income; Redesigning the School System

(02:18:32) Success; Sports Academy, Alpha School Expansion

(02:28:36) Acknowledgements

(02:31:07) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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In this Huberman Lab Essentials episode, my guest is Dr. Chris Palmer, MD, a board-certified psychiatrist and Assistant Professor of Psychiatry at Harvard Medical School. We explain how nutrition and metabolism directly affect mental health, including the biological mechanisms underlying these effects. We also discuss how carbohydrate restriction, ketogenic diets and fasting can improve mood, energy, and, in some cases, treatment-resistant psychiatric conditions.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Chris Palmer

(00:00:20) Personal Story, Nutrition & Mental Health

(00:05:28) Treatment-Resistant Mental Disorders & Low-Carbohydrate Diet

(00:07:32) Sponsor: Eight Sleep

(00:08:51) Ketogenic Diet & Schizophrenia Success Story

(00:12:20) Nutrition for Mental Disorders, Ketosis, Highly Processed Foods

(00:15:13) Epilepsy & Ketogenic Diet, Fasting; Mitochondrial Benefits

(00:21:14) Sponsor: BetterHelp

(00:22:15) Mitochondria Functions, Mental Disorders

(00:28:05) Mitophagy, Autophagy, Longevity & Calorie Restriction

(00:33:12) Sponsor: AG1

(00:34:25) Carbohydrate Restriction, Depression Treatment

(00:37:23) Acknowledgements

Disclaimer & Disclosures

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