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

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

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

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

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

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

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

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

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

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

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

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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