This is the second episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode offers insights into what makes us sleepy, helps us sleep soundly, and feel awake and alert. It covers a wide range of tools for anyone looking to improve their sleep and wakefulness, with the science and reasoning behind each tool explained.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

Access 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

ROKA: https://roka.com/huberman

Timestamps

00:00:00 Introduction to Huberman Lab Essentials

00:00:18 Understanding Sleep & Wakefulness

00:01:11 The Role of Adenosine & Caffeine

00:03:45 Circadian Rhythms & the Importance of Light

00:04:54 Morning Light Exposure & Cortisol

00:06:27 Sponsor: AG1

00:16:14 Evening Light Exposure & Melatonin

00:18:08: Sponsor: Eight Sleep

00:19:47 Managing Light Exposure for Better Sleep

00:28:03 The Benefits of Naps & Yoga Nidra

00:29:06 Sponsor: ROKA

00:34:38 Supplements for Sleep & Wakefulness

00:38:42 Conclusion & Final Thoughts

Disclaimer & Disclosures

In this episode, my guest is Dr. Terry Sejnowski, Ph.D., professor of computational neurobiology at the Salk Institute for Biological Studies. He is world-renowned for exploring how our brain processes and stores information and, with that understanding, for developing tools that enable us to markedly improve our ability to learn all types of information and skills.

We discuss how to learn most effectively in order to truly master a subject or skill. Dr. Sejnowski explains how to use AI tools to forage for new information, generate ideas, predict the future, and assist in analyzing health data and making health-related decisions.

We also explore non-AI strategies to enhance learning and creativity, including how specific types of exercise can improve mitochondrial function and cognitive performance. Listeners will gain insights into how computational methods and AI are transforming our understanding of brain function, learning, and memory, as well as the emerging roles of these tools in addressing personal health and treating brain diseases such as Alzheimer’s and Parkinson’s.

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

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

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Timestamps

00:00:00 Dr. Terry Sejnowski  

00:02:32 Sponsors: BetterHelp & Helix Sleep  

00:05:19 Brain Structure & Function, Algorithmic Level  

00:11:49 Basal Ganglia; Learning & Value Function  

00:15:23 Value Function, Reward & Punishment  

00:19:14 Cognitive vs. Procedural Learning, Active Learning, AI  

00:25:56 Learning & Brain Storage  

00:30:08 Traveling Waves, Sleep Spindles, Memory  

00:32:08 Sponsors: AG1 & David  

00:34:57 Tool: Increase Sleep Spindles; Memory, Ambien; Prescription Drugs  

00:42:02 Psilocybin, Brain Connectivity  

00:45:58 Tool: ‘Learning How to Learn’ Course  

00:49:36 Learning, Generational Differences, Technology, Social Media  

00:58:37 Sponsors: LMNT & Joovv  

01:01:06 Draining Experiences, AI & Social Media  

01:06:52 Vigor & Aging, Continued Learning, Tool: Exercise & Mitochondrial Function  

01:12:17 Tool: Cognitive Velocity; Quick Stressors, Mitochondria  

01:16:58 AI, Imagined Futures, Possibilities  

01:27:14 AI & Mapping Potential Options, Schizophrenia  

01:30:56 Schizophrenia, Ketamine, Depression  

01:36:15 AI, “Idea Pump,” Analyzing Research  

01:42:11 AI, Medicine & Diagnostic Tool; Predicting Outcomes  

01:50:04 Parkinson’s Disease; Cognitive Velocity & Variables; Amphetamines  

01:59:49 Free Will; Large Language Model (LLM), Personalities & Learning  

02:12:40 Tool: Idea Generation, Mind Wandering, Learning  

02:18:18 Dreams, Unconscious, Types of Dreams  

02:22:56 Future Projects, Brain & Self-Attention  

02:31:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter  

Disclaimer & Disclosures

This is the first episode of Huberman Lab Essentials — short episodes (approximately 30 minutes) focused on essential science and protocol takeaways from past Huberman Lab episodes.

This Essentials episode introduces how the nervous system creates sensations, perceptions, emotions, thoughts, and behaviors, as well as how we can change our nervous system — a phenomenon known as neuroplasticity.

Essentials will be released every Thursday, and our full-length episodes will still be released every Monday.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman 

Timestamps

00:00:00 Introduction to Huberman Lab Essentials & the Nervous System  

00:02:23 Understanding Sensation & Perception  

00:04:56 Emotions & Neuromodulators  

00:07:42 Thoughts & Deliberate Actions  

00:08:22 Sponsor: AG1

00:09:54 Deliberate Processing & Neuroplasticity  

00:15:59 The Mechanisms of Neuroplasticity  

00:20:56 Sponsor: David 

00:22:13 The Importance of Sleep & Rest  

00:27:12 Understanding the Autonomic Nervous System  

00:36:49 Leveraging Ultradian Rhythms

Disclaimer & Disclosures

In this episode, my guest is Dr. Allan Schore, Ph.D., a faculty member in the department of psychiatry and behavioral sciences at the University of California, Los Angeles, a longtime clinical psychotherapist, and a multi-book author. We discuss how early child-parent interactions shape brain circuitry, impacting our ability to form attachments, manage emotions, and navigate conflict and stress. We cover how the development of right-brain circuitry related to emotional processing and the unconscious mind regulates physiological responses, influencing adult friendships and romantic relationships. We also explore how improving your ability to listen to the emotional tone—rather than just the meaning—of words is a vital skill for fostering better relationships with yourself and others, and how it plays a role in reshaping brain circuitry.

Additionally, we explain how circuits in the right brain hemisphere drive creativity and intuition and discuss activities to access the unconscious mind. This episode delves into how the unconscious mind regulates emotions—both your own and others’—and shapes our sense of self. By the end, you’ll have new knowledge and tools to build more secure, meaningful, and impactful connections of all kinds: professional, romantic, familial, friendships, and beyond.

Access the full show notes for this episode, including referenced articles, resources, and people mentioned at hubermanlab.com.

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Allan Schore

00:02:37 Sponsors: David & Eight Sleep

00:05:49 Thoughts & Unconscious Mind

00:07:36 Right vs Left Brain, Child Development, Attachment

00:13:19 Attachment Styles & Development, Emotions & Physiology

00:18:12 Intuition, Arousal, Emotional Regulation & Attachment

00:23:13 Psychobiological Attunement, Repair; Insecure & Anxious Attachment

00:28:33 Attachment Styles, Regulation Theory; Therapy

00:34:20 Sponsor: AG1

00:35:51 “Surrender,” Therapy, Patient Synchronization

00:39:46 Synchrony, Empathy, Therapy & Developing Autoregulation

00:45:07 Mother vs Father, Child Development; Single Caretakers

00:50:51 MDMA, Right Brain; Fetal Development

00:55:58 Sponsor: Function

00:57:46 Integrating Positive & Negative Emotions, Quiet vs Excited Love

01:03:33 Splitting, Borderline; Therapy & Emotions

01:09:24 Tool: Right Brain, Vulnerability & Repair

01:15:32 Right vs. Left Brain, Attention

01:19:26 Right Brain Synchronization, Eye Connection, Empathy

01:25:39 Music & Dogs, Resonance

01:30:58 Right Brain & Body; Empathic Connection, Body Language

01:36:47 Tool: Text Message, Communication, Relationships

01:42:18 Right Brain Dominance & Activities; Tool: Fostering the Right Brain

01:50:10 Defenses, Blind Spots

01:53:14 Creativity, Accessing the Right Brain, Insight

01:59:31 Paternal Leave, Parent-Child Relationships, Attachment

02:05:16 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. Shanna Swan, Ph.D., professor of environmental medicine and reproductive health at the Mount Sinai School of Medicine. Dr. Swan is the world’s leading expert on the harmful impact of chemicals in our food, water, cosmetics, and various household and consumer products on our hormones, and the consequences for fertility and overall reproductive health. She explains how exposure to phthalates and other endocrine disruptors adversely impacts fetal development, puberty, and the adult brain and body. We discuss the global decline in human fertility due to disruptive environmental toxins, such as pesticides, and certain foods and beverages we consume.

We discuss practical strategies to minimize exposure to harmful chemicals, such as phthalates, bisphenol A (BPA), BPS, and PFAS. This includes reducing disposable plastic use, making healthier food preparation, consumption, and storage choices, and selecting personal and household products that don’t contain harmful toxins. This episode allows you to assess your risk of exposure to endocrine disruptors accurately and empowers you to take control of your hormone health and fertility.

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

ROKA: https://roka.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Shanna Swan

00:02:58 Sponsors: LMNT, ROKA & BetterHelp

00:06:49 Environmental Chemicals, Fertility, Hormones, Phthalates

00:13:30 Phthalate Syndrome, Animal Data, Male Offspring

00:19:11 Phthalate Syndrome in Humans, Pregnancy & Babies

00:27:30 Hyenas; Phthalate Syndrome in Males

00:32:49 Sponsor: AG1

00:34:22 Polycystic Ovary Syndrome (PCOS), Mothers & Female Offspring

00:39:03 Anogenital Distance & Sperm Count

00:45:03 Sperm Count & Fertility

00:49:24 Sponsor: Function

00:51:11 Sperm Count Decline

00:58:19 Sperm Quality & Pesticides

01:04:12 Atrazine, Amphibians, Sexual Dimorphism, Behavior

01:09:00 Preschoolers, Phthalate Exposure, Sexually Dimorphic Behaviors

01:14:08 Tools: Lowering Exposure to Endocrine Disruptors, Fertility

01:24:52 Tools: BPA, BPS, BPF & Can Linings; Drinkware; Plastics & Microwave

01:30:07 Tools: Buying Organic; Skin Products, Fragrance; Sunscreens, Consumer Guides

01:32:58 Funding

01:34:31 Tools: Distilling Water, Shoes, Clothing, Food Sourcing; Building Materials

01:40:12 Europe vs. US Chemical Safety, REACH Program

01:46:20 Tool: Pregnancy & Fetal Health

01:49:23 Plastics & Environmental Concern; Fertility

01:55:26 Sperm Quality, Fertility, Cell Phone, Temperature

01:58:04 Other Animals & Fertility Decline, Ecosystems

02:01:58 Advancing Technologies, Fertility, Offspring & Adverse Effects

02:06:02 Tool: Consumer Guides, Personal & Household Products

02:09:39 Tool: Receipts; Thyroid System; Non-Stick Pans

02:15:18 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 Bill Eddy, a lawyer, licensed therapist, professional mediator, and faculty member at the Pepperdine University School of Law. He specializes in identifying, reducing friction with, and disentangling from high-conflict individuals. We explain how high-conflict personalities differ from personality disorders and examine the cycles of blame and drama that cause persistent conflict in their relationships.

We discuss how to quickly recognize high-conflict individuals based on specific criteria and behaviors, helping listeners learn to spot their less obvious tactics. You’ll also learn how to disengage from them with minimal friction and understand the methods they use to draw people back in or keep conflict alive.

Additionally, we cover effective communication strategies for mediating situations involving high-conflict individuals, emphasizing empathy and problem-solving approaches. This episode equips listeners with tools to navigate conflict in various contexts, promoting resolutions that benefit all parties involved.

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

ExpressVPN: https://expressvpn.com/huberman

Function: https://functionhealth.com/huberman

David Protein: https://davidprotein.com/huberman

Timestamps

00:00:00 Bill Eddy

00:02:58 Sponsors: Maui Nui & ExpressVPN

00:06:41 High-Conflict Families, High-Conflict Individuals & Patterns

00:10:48 Personality Disorders, Prevalence & Overlap

00:18:28 High-Conflict Personality vs. Personality Disorders, Blame

00:24:33 High-Conflict Individuals, Tool: First-Year Rule & Commitment

00:30:53 Sponsor: AG1

00:32:05 Relationship Stability, Tool: Vetting Potential Partners

00:38:54 Heightened Emotions, Negative Advocates, Divorce

00:47:50 Brain, Plasticity & Fear; Bullies, Polarization

00:54:51 Sponsors: Function & David

00:58:00 Emotions, Media, Politics

01:04:57 Tool: WEB Method, Identify High-Conflict Individuals

01:12:20 Body Cues, Identify High-Conflict Individuals

01:18:40 Tool: Don’t Label & Empathy; Adapting Your Behavior

01:23:12 High Conflict Personalities & Occupations

01:28:18 Big Personalities: Evidence vs Assumptions

01:37:27 Tool: Leaving a Combative High-Conflict Individual, Blame, Gradual Exit

01:45:41 Exiting a High Conflict Relationship & Timing

01:49:27 Tool: Disentangling from a Victim High-Conflict Individual, “Hoovering”

01:52:32 High Conflict Divorce, Small Families & Parental Estrangement

01:57:01 Tool: Managing Emotions & Relationships, EAR Statements

01:59:52 Large Families & Conflict Resolution

02:04:11 Bullies & Online Social Groups

02:09:18 Personality Disorders, Causes, Culture

02:13:09 Tool: 4 “Fuhgeddaboudits”, Topics to Avoid in High Conflict Resolution

02:19:50 Tool: CARS Method, Connecting & EAR Statements, Analyzing

02:27:03 Tool: CARS Method, Responding & BIFF Response, Setting Limits & SLIC

02:36:40 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, I explain what microplastics are, their prevalence in the human body and environment, and their common sources, as well as their potential negative health impacts. I provide practical strategies for limiting exposure to microplastics, nanoplastics, and endocrine disruptors such as bisphenol-A (BPA), bisphenol-S (BPS), phthalates, and PFAS ("forever chemicals"). Additionally, I discuss methods to enhance the body's detoxification and excretion of microplastics.

By the end of this episode, you will have a clear understanding of the modern science of microplastics and their impact on human biology, along with actionable steps to minimize exposure and accumulation in the brain and body.

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

Use Ask Huberman Lab, our chat-based tool, for summaries, clips, and insights from this episode: https://go.hubermanlab.com/zqHpOM6

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

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

Timestamps

00:00:00 Microplastics

00:02:46 Sponsors: LMNT & BetterHelp

00:05:40 Microplastics & Nanoplastics; Ingestion

00:09:38 Microplastics in Human Tissues; Pregnancy, Young Kids, BPA

00:19:21 Tools: Plastic Water Bottles; Water Filters; Alternative Water Bottles

00:26:57 Tool: Sea Salt

00:29:10 Sponsor: AG1

00:30:40 Tool: Canned Soup; BPA, BPS, Phthalates

00:34:55 Tools: Plastic Containers & Microwave; Paper Cups & Hot Liquids

00:37:34 Measurement Tools & Advancements

00:41:29 Nanoparticles & Tissues; Irritable Bowel Syndrome (IBS)

00:45:27 Testosterone, Phthalates, BPA & BPS; Women; Men & Sperm Health

00:52:17 Sponsors: Function & Eight Sleep

00:55:25 Polyethylene & Plaques; PFAS “Forever Chemicals”; Microplastic Excretion

01:00:02 Liver-Controlled Detoxification; Tool: Cruciferous Vegetables, Sulforaphane

01:08:32 Tools: Fiber Intake, Non-Stick Pans, Carbonated Water; Microplastics & Cancer

01:15:05 Tool: Sweating & Toxin Removal

01:18:21 Tools: Packaged Foods; Clothing Overconsumption & Laundry

01:25:11 Tools: Microwave Popcorn, Toothpastes

01:27:47 Developing Brain & Microplastics, ADHD, Autism

01:32:19 Tool: Receipts & BPAs; Minimizing Microplastic Exposure

01:34:23 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 Ari Wallach, most recently an adjunct associate professor at Columbia University's School of International and Public Affairs and host of a new TV series titled A Brief History of the Future. We discuss the importance of learning to project our understanding of ourselves and our goals into the future, both for our own sake and for future generations. We also explore how this fosters a sense of unity and community within our species.

We examine how technology and modern society influence our perception of time and our ability to make decisions in a fast-paced, reward-driven environment that leads to our best possible future. Additionally, we discuss how the dismantling of traditional institutions has altered people's sense of purpose. We outline protocols to cultivate long-term thinking, connect with core values, and define a deep sense of purpose. This episode provides listeners with actionable tools to merge short- and long-term thinking in ways that create a positive, lasting impact on ourselves, society, and the planet.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

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

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

00:00:00 Ari Wallach

00:01:58 Sponsors: David, Helix Sleep & ROKA

00:06:13 Mental Time Travel; Technology & Present

00:15:46 Technology; Tools: Transgenerational Empathy; Bettering Today

00:22:00 Tool: Empathy for Others

00:26:09 Empathy for Future Generations, Emotion & Logic

00:31:48 Tool: Emotion to Guide Action

00:36:50 Sponsor: AG1

00:38:02 Tools: Perfect Day Exercise; Cathedral Thinking, Awe & Future Generations

00:43:52 Egoic Legacy, Modeling Behavior

00:51:13 Social Media, Time Capsule, Storytelling

01:00:06 Sponsor: LMNT

01:01:18 Short-Term Thinking; Life Purpose, Science & Religion

01:09:23 Longpath, Telos, Time Perception

01:15:19 Tools: Photo Frames; Behavior & Legacy; Life in Weeks

01:23:02 Tool: Visualizing Future You

01:30:17 Death, Western Society

01:36:20 Tool: Writing Letter to Future Self

01:41:01 Society, Future Harmony

01:47:03 Traditional Institutions, Family, Future Consciousness; “Protopia”

01:58:48 Tool: Behavior & Modeling for the Future

02:08:11 Tool: “Why Tuesdays?”, Examining Self

02:14:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

In this episode, Dr. Craig Koniver, M.D., a board-certified physician trained at Brown University and Thomas Jefferson University, discusses the therapeutic application of peptides and hormones for enhancing physical and mental health and performance.

We explore GLP-1 analogs for weight loss, BPC-157 for wound healing and reducing inflammation, as well as peptides that increase growth hormone, improve REM sleep, and enhance cognitive function. We also cover testosterone therapy, NAD, NMN, and NR supplementation, methylene blue for mitochondrial health, stem cell therapies, and supplements such as CoEnzyme Q10 and methylated B vitamins.

Additionally, we discuss effective dosages, sourcing, safety considerations, and the importance of working with knowledgeable physicians. Whether you're currently using peptides or exogenous hormones, or simply curious about their potential benefits and risks, this episode provides the scientific rationale behind how peptides function, their potential to enhance mental and physical health, and how they can optimize performance.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Joovv: https://joovv.com/huberman

BetterHelp: https://betterhelp.com/huberman

Function: https://functionhealth.com/huberman

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

Timestamps

00:00:00 Dr. Craig Koniver

00:04:52 Sponsors: Joovv & BetterHelp

00:07:40 What is a Peptide?

00:09:37 GLP-1 Agonists, Semaglutide Weight Loss, Brain Health

00:15:49 GLP-1 Microdoses, Muscle Loss; Inflammation

00:18:43 BPC-157, Inflammation

00:23:27 BPC-157, Injection & Oral Forms; Injury Repair

00:28:43 Sourcing, Anabolic Steroids, Testosterone

00:34:48 Black & Gray Market, Compounding Pharmacies, Purity

00:38:20 Sponsor: AG1

00:39:51 Partnering with a Physician, LPS

00:43:00 BPC-157, Pentadeca Arginate (PDA); Side Effects & Doses

00:46:35 Ipamorelin, GHRP-6, Sleep, Appetite; Tool: Sleep & Growth Hormone

00:54:17 Tesamorelin, Sermorelin, CJC-1295; Stacking Peptides

00:58:45 Sponsor: Function & Eight Sleep

01:01:54 Coenzyme Q10 (CoQ10), Mitochondrial Health

01:05:16 Prescriptions, Physicians & Trust

01:14:09 Agency in Your Health

01:17:13 MK-677, Appetite

01:19:32 Hexarelin; Growth Hormone Secretagogues Dosing

01:21:10 Methylated B Vitamins, Homocysteine

01:24:47 Peptides for Sleep, Pinealon, Epitalon

01:31:03 Glycine, Liver Detoxification; Dosage

01:37:19 GLP-1, Compounding Pharmacies

01:39:03 Stem Cell Therapy, PRP

01:41:18 Thymosin Alpha-1, Cerebrolysin & Brain Health

01:44:17 Peptides for Cognitive Function, Methylene Blue, Doses

01:50:20 Covid, NAD Infusion, NMN & NR Supplements

01:57:13 Nutritional Deficiencies; NAD Dose & Regimen, NMN & NR

02:07:53 PT-141, Vyleesi, Libido; Nausea

02:10:57 FDA Approval & Removal, Pharmaceutical Companies

02:20:17 Positivity, Mindset & Health

02:26:23 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. Charan Ranganath, Ph.D., professor of psychology and neuroscience at the University of California, Davis, and a world expert on the neuroscience of memory. We discuss how memory works, what causes diseases of dementia like Alzheimer’s, and science-based strategies to reduce age-related cognitive decline. We also cover the essential role of curiosity and the dopamine-curiosity link that can assist memory formation and neuroplasticity.

We then discuss challenges with attention and focus, and how to overcome them, as well as how to manage task-switching and create home and work environments more conducive to cognitive health and longevity. Additionally, we explore the emotional aspect of memories, tools for overcoming rumination, and strategies for reframing past negative experiences.

This episode will be of interest to anyone seeking to improve and maintain their cognitive health, focus, and memory across their lifespan, as well as for those struggling with ADHD.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David Protein: https://davidprotein.com/huberman

Levels: https://levels.link/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Charan Ranganath

00:02:06 Sponsors: David, Levels & Waking Up

00:06:48 Memory: Past, Present & Future; Sleep

00:13:23 Self, Memory & Age, Neuroplasticity

00:18:50 Tool: Curiosity & Dopamine

00:26:55 Dopamine, Forward Movement

00:33:09 Sponsor: AG1

00:34:22 Dopamine, Learning; Curiosity & Appraisal

00:40:31 Memory, Hippocampus

00:43:34 Prefrontal Cortex & Memory, Aging

00:50:07 Aging, Prefrontal Cortex & Memory; Depression, Rumination

00:58:53 Sponsor: Function

01:00:40 Tool: Lifestyle Factors, Minimizing Age-Related Cognitive Decline

01:09:39 Exercise, Brain Function; ADHD

01:17:26 Sense of Purpose, Tool: Values, Goals, Navigating ADHD

01:23:31 Forgetting, Intention vs. Attention

01:30:10 Tool: Smartphones, Task-Switching, Forgetfulness

01:36:36 Tool: Pictures, Memories, Intention

01:45:46 Deep Focus, Dopamine

01:49:36 Hearing, Vision, Oral Hygiene, Inflammation, Brain Health, Alzheimer’s

01:59:51 Déjà Vu

02:09:00 Serotonin, Reframing Memories, Trauma

02:19:05 Psychedelics, Neuroplasticity, Perspective, Group Therapy

02:27:53 Rumination, Trauma, Nostalgia, Narrative

02:30:30 Music, Pavlov’s Dogz Band

02:36:27 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. Victor Carrión, M.D., the Vice-Chair of Psychiatry and Behavioral Sciences at Stanford School of Medicine and a world expert on the understanding and treatment of post-traumatic stress disorder (PTSD) in children, adolescents, and adults.

We explain why, as children, we are particularly vulnerable to PTSD and how stress and trauma affect the developing brain. We also discuss how PTSD is related to attention-deficient hyperactivity disorder (ADHD) and vice versa.

Dr. Carrión shares effective therapeutic interventions for PTSD, including cue-centered therapy (CCT) and how to create a custom “toolbox” to help you identify triggers and manage stress. We discuss an emerging curriculum that combines yoga and mindfulness to help people with PTSD improve their stress resilience, mood, and sleep.

The episode will provide listeners of all ages with a clear understanding of PTSD and effective strategies to heal from it.

Access 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 

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Dr. Victor Carrión

00:01:56 Sponsors: Eight Sleep, BetterHelp & Waking Up

00:06:19 Stress, Post-Traumatic Stress Disorder (PTSD), Avoidance

00:11:41 Stressors, Perseverate; Children & PTSD

00:16:13 Transgenerational Trauma

00:19:20 Post-Traumatic Stress Injury (PTSI); Children, Dissociation & Cortisol

00:27:17 Cortisol & Brain, Post-Traumatic Stress Symptoms

00:31:48 Sponsor: AG1

00:33:19 PTSD, Attention Deficit Hyperactivity Disorder (ADHD)

00:40:17 PTSD & ADHD; Identifying Cues, Triggers & Interventions

00:47:49 PTSI, Autonomic Nervous System Seesaw; Sleep

00:53:11 PTSD, Brain Development & Kids; Cue-Centered Therapy

01:02:37 Sponsor: Function

01:04:25 Limbic Pathway, Inner Dialogue, Therapy Toolbox

01:12:34 Agency & Control, Deliberate Cold Exposure, Narrative

01:18:11 Custom Toolbox Development; Energy

01:26:32 Tool: 4-Corner Square Response, Understanding Cues

01:32:59 Tool: “Creating Space,” Feelings Thermometer, Analyzing 4-Corners

01:38:47 Social Media, Boundaries

01:46:07 School, Yoga & Mindfulness Curriculum

01:55:31 Implementing School Mindfulness Programs, Sleep

02:00:52 Barriers to School Programs

02:06:08 Redefining Success, Identity

02:10:33 Resilience & Adaptation; Organoids, Epigenetic Treatment Response

02:21:42 Listening to Kids & Adults

02:24:19 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures