Huberman Lab

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

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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

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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

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Dr. Masud Husain is a Professor of Neurology & Cognitive Neuroscience at the University of Oxford and a leading expert on the science of motivation, apathy, and neurological diseases. We discuss how dopamine and specific brain circuits shape motivation, including how the brain weighs the trade-off between effort vs reward when deciding what goals to pursue. Dr. Husain also explains practical tools to increase motivation, reduce distractions, and make it easier to start and maintain goal pursuit. We also discuss dementia, Parkinson’s and Alzheimer’s disease, including new insights into cognitive resilience and factors that help protect against age-related cognitive decline.

Show notes: https://go.hubermanlab.com/masud-husain-295

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Masud Husain

(00:02:24) Apathy, Motivation

(00:08:07) Rewards, Apathy & Motivation; Dopamine

(00:13:20) Sponsors: David & BetterHelp

(00:15:44) Types of Apathy; Goal Prioritization: Effort vs Rewards

(00:23:26) Motivation, Apathy, Tool: Activation Energy & Overthinking

(00:29:24) Tools to Increase Motivation: Incentives, Subdivide Tasks, Planning

(00:35:13) Subjective Effort, Mental Framing; Learning & Motivation

(00:42:24) Sponsors: AG1 & Eight Sleep

(00:44:54) Perseverance, Failure; Finding Your Passion, Depression vs Apathy

(00:50:58) Self-Concept, Ambition; Life Satisfaction

(00:58:25) Psychedelics, Anhedonia & Changing Self

(01:03:09) Personal & Social Identity, Tools: Curiosity, Purpose & Dementia Risk

(01:11:58) Addiction, Dopamine; Social Media & Dopamine "Hits"?

(01:18:36) Sponsor: Function

(01:20:13) Dopamine, Parkinson's Disease; Other Roles of Dopamine

(01:26:59) Life Purpose, Culture; Reflection, Weighing Decisions

(01:34:21) Internal & External Attention

(01:39:59) Internal Chatter, Distraction; Working Memory, Stimulants, Nicotine

(01:48:54) ADHD, Diagnosis; Attention & Motivation

(01:54:34) Goal Planning & Perseverance

(01:59:44) Alzheimer's Disease, Dementia, Apathy, Tools: Dementia Risk Factors

(02:06:55) Neurodegenerative Disease & Emerging Treatments

(02:10:59) Can You Train Attention?, Tool: Reduce Distraction

(02:15:14) Enrichment, Art

(02:17:45) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest Rick Rubin, world-renowned music producer and author of The Creative Act: A Way of Being, and I discuss how to access creativity by noticing ideas, trusting your taste and staying fully present with the work. Rick explains the phases of the creative process and how focus, disengagement, self-doubt, deadlines and meditation can support original work. We also explore perception, pro wrestling and why remaining open to uncertainty can help anyone create more authentically.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Rick Rubin & Creativity

(00:00:23) Creativity as a Dream or Cloud

(00:01:53) Childhood, Openness & Originality

(00:03:29) Trust Your Taste; Experiment, Don't Over-Explain

(00:05:28) Announcement: Protocols Live Events

(00:07:07) Creative Aperture & New Perspectives

(00:07:48) External Feedback & Staying True to the Work

(00:09:14) Finishing Creative Projects

(00:10:35) Focus, Disengagement & the Subconscious

(00:13:15) Sponsor: LMNT

(00:15:04) Perception, Storytelling & Uncertainty

(00:17:38) Pro Wrestling, Playfulness & Reality

(00:18:59) Morning Routine & Receptivity

(00:19:50) Four Phases of Creative Work; Deadlines

(00:24:47) Sponsor: AG1

(00:26:08) Self-Doubt as a Creative Tool

(00:27:05) Capturing Real Moments; Authenticity

(00:28:10) Routines, Advice & Staying Open

(00:29:45) Look for Clues; Belief & Attention

(00:32:01) Staying Present in the Work

(00:32:44) Meditation: Mantra, Breath & Awareness

(00:34:42) Monroe Institute Surgical Support Series

Disclaimer & Disclosures
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Dr. Ralph Adolphs, PhD, is a Professor of Psychology, Neuroscience, and Biology at Caltech and a leading expert on the science of human emotions. We discuss how emotions shape our attention and decision-making, whether emotions are truly “stored” in the body, and whether facial expressions are truly reliable signals of emotion. We also cover tools for improving emotional regulation, including cognitive reappraisal and deliberate cold exposure. This episode provides a modern scientific explanation of how emotions are created and regulated in the brain and body, their many impacts on other aspects of brain function, and practical tools for improving emotional wellbeing and processing.

Get tickets to Huberman Lab live events: https://www.hubermanlab.com/events

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

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

LMNT: https://drinklmnt.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Ralph Adolphs

(00:02:54) Emotions; Qualities of Emotions: Priority, Valence

(00:10:00) Qualities of Emotions: Scalability, Persistence

(00:15:25) Sponsors: Helix Sleep & Rorra

(00:18:17) Do Animals Have Emotions?, Conscious Experience

(00:22:58) Monitoring & Regulating Emotions; Emotional Granularity

(00:31:22) Emotional Regulation, Tools: Situational Avoidance, Ice Baths

(00:37:11) Ultramarathons, Perseverance, Adversity; Awe

(00:45:04) Sponsor: AG1

(00:46:17) Perception of Emotions, Amygdala & Fear, Facial Expressions

(00:51:59) Interpreting Others' Emotions, Prediction

(00:57:52) Emotions as Adaptations to the Environment, Types of Fear

(01:00:13) Feeling Emotions in the Body, Pain, Insula

(01:08:05) Brain & Body Connection; Marketing & Emotion

(01:12:34) Sponsor: Function

(01:14:11) Art, Music & Emotion

(01:17:43) Interpreting Facial Expressions, Developing Emotions, Flexibility vs Reflexes

(01:25:11) Emotional Intelligence, Context-Dependent Social Intelligence; Autism

(01:33:31) Sponsor: LMNT

(01:34:51) Autism & Social Dynamics, Eye Contact

(01:42:01) Change Your Personality?, Body Movement & Thought, Social Interaction

(01:47:18) Emotion Regulation, Tool: Training Mental Stillness

(01:53:46) Task Switching, Tool: Meditation, Breathing Techniques

(02:02:07) Illness, Diagnosis & Emotions, Gratitude & Awe

(02:06:52) 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. Sara Gottfried, M.D., a Harvard-trained, board-certified gynecologist and expert in female hormone health. We discuss the key biomarkers women should track at each stage of life and how cortisol, thyroid hormone, estrogen, progesterone, and testosterone shape energy, mood, metabolism, and long-term disease risk. We also discuss PCOS, the risks and benefits of oral contraceptives, and the shift in brain metabolism that begins in perimenopause. Dr. Gottfried explains actionable tools for hormone and micronutrient testing, nutrition, stress management, and cardiometabolic screening that women can use at any age.

Read the episode show notes at hubermanlab.com.

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) Female Hormone Health

(00:00:24) Family History, Intergenerational Trauma; Endometriosis, Fibroids, PCOS

(00:01:31) Biomarkers by Decade; Teens & Cortisol; 20s & Sex Hormones

(00:03:35) Tool: Hormone Test Timing; Micronutrient Testing, Magnesium

(00:05:41) Sponsor: LMNT

(00:07:17) Tool: Smoothies, Greens Powders & Microbiome

(00:08:12) Nutrient Panels, Antioxidants, B Vitamins, Glutathione

(00:09:34) Constipation, Thyroid Dysfunction; Trauma & Female Physiology

(00:11:50) Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork

(00:13:30) Opportunities by Decade; Androgens & Testosterone Decline

(00:14:50) PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk

(00:17:10) Insulin & Glucose; Tool: Continuous Glucose Monitors

(00:18:05) Democratizing Health Data

(00:18:52) Sponsor: AG1

(00:20:07) Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise

(00:22:46) Oral Contraceptives, Benefits & Ovarian Cancer Risk

(00:24:27) Ovarian Cancer Symptoms, Bloating, CA-125

(00:25:51) Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone

(00:29:08) Clitoral Shrinkage; Tools: Alternatives for Painful Periods

(00:30:14) Sponsor: Eight Sleep

(00:31:32) Menopause & Perimenopause; 30s Hormonal Baseline

(00:33:07) Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk

(00:35:02) Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers

(00:36:54) Tool: Coronary Artery Calcium Score

Disclaimer & Disclosures
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Dr. Fei-Fei Li, PhD, is a professor of computer science at Stanford University and a pioneer and expert in artificial intelligence (AI). We discuss how AI can be used safely and effectively to extend human capabilities – not just to search for information but specifically to increase human intelligence and creativity. We also discuss how humans collaborating with AI and robots stand to positively transform human health and one’s experience of life. And we cover what makes AI fundamentally different from human cognition, and why your intuition and unique experiences are not replicable by AI or machines. Both AI enthusiasts and skeptics are sure to benefit from the information and tools Dr. Fei-Fei Li shares in this episode.

Read the episode show notes at hubermanlab.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

LMNT: https://drinklmnt.com/huberman

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

Timestamps

(00:00:00) Fei-Fei Li

(00:03:46) Vision & Intelligence; Human Vision & Contribution to AI

(00:12:11) Computer Vision & the AI Revolution

(00:18:34) Sponsors: Lingo & Wealthfront

(00:21:19) Speech, Sound & AI Development

(00:23:36) AI & Contextual Learning, Human Intelligence

(00:33:43) Current AI Gaps, Emotion & Creativity

(00:45:48) Computers Enhancing Humanity; Tool: Personal Agency & Learning about AI

(00:53:04) Sponsors: AG1 & LMNT

(00:55:37) Public Discourse about AI

(00:57:34) AI to Enhance Scientific Discovery & Healthcare; Human Collaboration

(01:07:38) Intuition, Motivation & Human States Beyond AI

(01:19:18) Sponsor: David

(01:20:37) Social & Ethical Considerations for AI

(01:27:38) Kids, Development & AI Tools; Tool: Prompt AI Effectively

(01:35:04) Next Frontier for Robotics & AI; Human Agency

(01:43:52) Human-Centered AI Future

(01:50:10) World Labs, Spatial Intelligence

(01:54:12) Concerns about AI & Creativity; Movies, Art, Storytelling

(01:59:51) Younger Generation & AI, Teachers

(02:05:38) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain how key neuromodulators shape motivation, energy, focus and mood throughout the day. I also describe a toolkit of science-supported behavioral, nutritional and supplement-based strategies to increase baseline levels for each neuromodulator, which can be modified to support your specific health and performance goals.

Read the episode show notes 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) Optimize Neurochemicals for Health

(00:00:27) Neuromodulator Levels & 3 Daily Phases

(00:05:07) Hormones Modulate Neuromodulators

(00:06:56) Sponsor: Eight Sleep

(00:08:13) Effects of Key Neuromodulators

(00:10:16) Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine

(00:13:30) Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA)

(00:16:34) Increase Dopamine, Tool: Deliberate Cold Exposure

(00:19:18) Sponsor: AG1

(00:20:31) Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation

(00:24:56) Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine

(00:27:11) Acetylcholine Supplements: Alpha-GPC, Huperzine

(00:28:05) Sponsor: ROKA

(00:29:21) Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods

(00:31:49) Serotonin Supplement: Myo-inositol

(00:32:26) Using the Neurochemical Toolkit for Your Goals

Disclaimer & Disclosures
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My guest is Dr. Matthew (Max) Krummel, PhD, professor at UCSF and one of the world’s leading immunologists. We discuss how your immune system works and how sleep, emotions, and even memories shape immune function. We also explore thymus function, its role in autoimmunity, and its potential role in combating cancer. And we discuss how the type and timing of immunization can impact health. This episode provides an actionable framework for understanding how your immune system works, which ought to benefit people of all ages and health statuses.

Read the 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

Joovv: https://joovv.com/huberman

Timestamps

(00:00:00) Max Krummel

(00:02:18) Immune System, Immunotherapy

(00:08:36) Illness, Childhood & Immune System

(00:13:02) Aging & Immunity, DNA Mutations

(00:18:36) Sponsors: Joovv & Eight Sleep

(00:21:14) Self vs Non-Self Recognition, Aging, Cancer; Immune Surveillance

(00:30:11) Cancer, Immune System, Age & Measuring Change

(00:35:57) Thymus, T Cells; Aging & Cancer

(00:42:13) Reproduction, Aging & Immune System; Basic Research

(00:47:28) Sleep & Illness Susceptibility

(00:52:55) Sponsor: AG1

(00:54:08) Umbilical Cord Banking; Organoids, CAR T Cells, Thymus

(01:02:57) Scientific Curiosity, Failures, & Discovery

(01:13:14) Spatial Biology & Immune Cells; Memory & Immune State; Stress, Meditation

(01:25:00) Sponsor: Function

(01:26:37) Mindset; Tissue Engineering, Peptides, Systems Biology

(01:34:25) Immunizations in Childhood and Beyond

(01:39:37) Pharmaceutical Companies, Public Distrust

(01:49:22) Disease Risk, Immunity; Autism, Flu,

(01:58:56) Biological Resilience, Cancer; Computational Research

(02:08:02) Autoimmune Conditions, Asthma, IBD

(02:13:34) Autoimmunity & Genetic Diversity Benefits

(02:17:11) Science Communication, Max's Substack

(02:24:07) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter
Learn more about your ad choices. Visit megaphone.fm/adchoices

In this Huberman Lab Essentials episode, my guest is Jocko Willink, a retired U.S. Navy SEAL officer, author and host of the Jocko Podcast. We discuss why discipline, rather than motivation, is the reliable driver of daily action, and how taking action is the most effective way to move through adversity, loss and setbacks. We also discuss how exercise generates energy, the leader’s role as a counterweight to team morale, and detachment as a trainable skill for widening perspective and making better decisions under stress.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Jocko Willink

(00:00:23) Discipline, Impact & Autonomy in the Military

(00:02:40) Energy, Waking Up, Alarm Clock & Debate

(00:04:12) Tool: Exercise for Energy; Eating, Fasting & Mental Clarity

(00:05:45) Tool: High-Intensity Exercise, Peak Mentality

(00:06:31) Winning & Losing, SEAL Selection, BUD/S, Resilience

(00:08:34) Leadership, Morale & Mob Mentality; Tool: Detach & Correct

(00:10:36) Loss, Grief; Tool: Action as a Cure for Adversity

(00:12:17) Sponsor: AG1

(00:13:31) Parenting & Success; Tool: Be the Counterweight, Balance

(00:16:07) Sense of Self, Hardcore Music, DIY Attitude & Dissent

(00:18:55) Motivation as an Emotion, Discipline

(00:19:44) Tool: Move Toward Problems; Indirect Approach & Conflict

(00:21:14) Sponsor: LMNT

(00:22:46) Meditation, Detachment & Teaching Young Leaders

(00:24:19) Depression, Storm Clouds & Losing Perspective

(00:26:39) Tool: Detachment, Oil Rig Story, Field of View

(00:30:59) Tools: Take a Step Back, Slow Breathing & Widen Field of View

(00:32:04) Tools: Chin Up, Hands Down, Listening; Relationships

(00:34:18) Sponsor: David

(00:35:37) Tool: Deliberate Discomfort & Training Resiliency

(00:36:08) Acknowledgements

Disclaimer & Disclosures
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I answer questions submitted by listeners about topics ranging from how to ensure great sleep after nighttime exercise, effective no-caffeine pre-workouts (that also improve your sleep quality), neuroscience-supported tools for improving your memory and sense of smell, nutrition and supplementation for improving female and male fertility, the link between (peri)menopause and mental health, accelerating recovery from surgery, how to find your life’s passion, and more.

Please note that if your question was not answered this time, we will keep it to consider for future Q&A episodes. A special thank you to everyone who submitted a question!

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

BetterHelp: https://betterhelp.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Your Questions Answered

(00:01:42) Late-Day Training & Pre-Workout, Cortisol; Tools: Alpha-GPC, Garlic & TMAO, Hot Shower, Physiological Sigh, Post-Workout Food

(00:13:57) Sponsors: Eight Sleep & BetterHelp

(00:16:12) Morning Daylight, East vs West Facing, Melanopsin Cells; Tool: Ambient Daylight, Prior Light History

(00:22:54) Over-Optimization & Protocol Overwhelm, Core Pillars, Consistency, Resentment, Alcohol

(00:33:32) Sponsor: AG1

(00:34:48) Memory, Hippocampus & Neocortex, Exercise & Arousal, Errors, Sleep, Tool: Self-Testing; Sense of Smell, Tool: Sniff Training, Anosmia

(00:53:11) Fertility & Nutrition, Body Fat, Testosterone Therapy, HCG & Sperm; Low-Inflammation Diet, Fermented Foods, CoQ10, L-Carnitine

(01:08:24) Sponsor: LMNT

(01:09:46) Perimenopause & Menopause, Anxiety, Hormone Therapy, Sleep

(01:18:08) Sunrise vs Sunset Wedding, Chronotypes

(01:22:52) Kidney Donation & Surgery Recovery; Tools: Prehabilitation, Circadian Rhythm in the Hospital; Muscle Memory

(01:30:57) Careers in Science

(01:32:05) Finding Your Passion, Structure & Work, “No Input, No Output”; Tool: Chop Wood, Carry Water

(01:43:49) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Sam Harris, PhD, a neuroscientist, bestselling author, and world-renowned meditation teacher whose work focuses on consciousness, ethics, and religion. We discuss how meditation can help us better understand the nature of the self and transform the conscious experience. Sam also explains how meditation can help overcome universal challenges such as distractibility, mental chatter and emotional reactivity, which can allow for greater focus and fulfillment in the present moment.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Timestamps

(00:00:00) Sam Harris

(00:00:21) Sense of Self, Meditation Purpose; Flow

(00:08:37) Sponsor: Eight Sleep

(00:09:55) Self Awareness, Self-Talk & Mental Chatter

(00:14:44) Mindfulness, Distractibility

(00:19:55) Sponsor: Waking Up

(00:21:30) Meditation, Benefits, "Sky-like Mind"; States of Self

(00:27:33) Meditation Practice, Mindfulness & Freedom

(00:30:17) Psychedelics, Consciousness

(00:34:15) Sponsor: AG1

(00:35:34) Process vs Achieving Goals, Fulfillment in Present

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Dr. Tommy Wood, BM, BCh, PhD, is a professor of neuroscience at the University of Washington and an expert on brain health, neuroplasticity, and cognitive performance. Dr. Wood explains how to use specific forms of exercise, dietary strategies, and compounds to enhance the rate and stability of mental and/or physical skill development. We also discuss science-based tools to preserve cognitive function, reduce dementia risk, and offset loss of memory after a concussion or other brain injury. This episode provides practical, science-based tools for learning new information and skills and for improving your overall ability to learn.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Function: https://functionhealth.com/huberman

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Tommy Wood

(00:04:05) Neuroplasticity; Neurogenesis; Synaptic Pruning

(00:11:11) Aging & Neuroplasticity; Familiar vs Novel Tasks

(00:14:33) Protocols Book; Sponsor: David

(00:16:49) Aging, Training & Processing Speed

(00:21:56) Enhancing Neuroplasticity with Age, Tool: Motor & Cognitive Challenge

(00:26:56) Learning New Skills, Dance, Sports, Arts; Psychological Benefits of Challenge

(00:36:50) Flow, Clutch States; Virtuosity

(00:46:59) Power of Practice

(00:50:55) Sponsor: AG1

(00:52:14) Tools for Focused Work & Learning; Distractions

(01:00:17) Nutrition for Brain Health, Dementia; Critical Nutrients

(01:06:56) Nutrient Timing, Supplementation; Omega-3s, Tool: Blood Tests

(01:16:41) Sponsor: Function

(01:18:19) Enhancing Brain Health, Nutrition & Supplements

(01:23:10) GLP-1s, Peptides, Supplements & Evaluating Efficacy

(01:32:56) Stimulants: Feeling vs Performance

(01:37:18) Exercise & Enhancing Cognitive Function, Tool: Optimize Exercise Volume

(01:43:18) Long-Term Cognitive Health & Exercise, HIIT

(01:47:17) Sponsor: Rorra

(01:48:31) Cortisol Benefits, Acute vs Chronic Stress

(01:54:24) Resistance & Aerobic Exercise, Brain Gray & White Matter, Cognitive Health

(02:03:37) Cognitive Decline, Dementia, Alzheimer's Disease, Modifiable Risk Factors

(02:09:47) Shingles Vaccine & Dementia Risk; Tool: Avoid Illness for Cognitive Health

(02:18:28) Concussion, Traumatic Brain Injury (TBI), Creatine

(02:24:04) Treating TBI, Supplements, Physical Therapy

(02:32:16) Strongman Competition

(02:38:51) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, I explain the biology, symptoms and types of bipolar disorder (sometimes called bipolar depression), a condition characterized by extreme, maladaptive shifts in energy, mood and perception. I describe the diagnostic criteria that distinguish bipolar I from bipolar II, including mania and hypomania and the different patterns of mood cycling. I discuss the remarkable history and discovery of lithium and how it works, in part by reducing inflammation, providing neuroprotection and supporting the interoceptive neural circuits affected in bipolar disorder. I also cover talk therapies, electroconvulsive therapy and nutraceuticals such as omega-3 fatty acids and inositol, and I explore the intriguing relationship between mood disorders and creativity. This episode should interest anyone who has or knows someone with bipolar disorder, as well as those interested in how the brain balances mood, energy and focus.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

BetterHelp: https://betterhelp.com/huberman

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

Timestamps

(00:00:00) Bipolar Disorder

(00:01:09) Bipolar I; Manic Episode Symptoms

(00:05:00) Bipolar II, Hypomania; Depressive Episodes & Cycling

(00:09:00) Sponsor: BetterHelp

(00:10:09) Lithium Discovery, Dr. John Cade, Uric Acid

(00:12:14) Lithium Urate & Guinea Pigs, Control Experiments

(00:13:19) Lithium Salts Paper, Toxicity & Monitoring

(00:15:40) How Lithium Works: Inflammation & Neuroprotection

(00:16:50) Exteroception vs. Interoception, Neural Circuit Atrophy

(00:19:04) Sponsor: AG1

(00:20:29) Drug vs. Talk Therapies

(00:20:40) Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy

(00:22:30) Electroconvulsive Therapy (ECT), Treatment-Resistant Depression

(00:24:07) Caution: Rely on Prescribed Treatment, Suicide Risk

(00:24:59) Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight

(00:26:05) Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study

(00:29:53) Sponsor: Eight Sleep

(00:31:10) Creativity & Mood Disorders, Eminent Individuals Study

(00:34:00) Recap & Key Takeaways

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Dr. Alan Castel, PhD, is a professor of psychology at the University of California, Los Angeles (UCLA) and one of the world's foremost experts on human memory and cognitive aging. We discuss what science actually tells us about how to improve our learning ability and memory at any age. We also discuss how memory works, why all planning and imagination about the future is based on the past, false memories, and how to leverage curiosity, emotion, and self-testing retrieval practice to stamp in memories for the long term. We discuss what "superagers"—people who actually improve their cognitive capacity with age—do differently than everyone else. This episode is for anyone interested in the science of memory and tools to maintain and improve your memory across the lifespan.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

Lingo: https://hellolingo.com/huberman

Timestamps

(00:00:00) Dr. Alan Castel

(00:02:41) What Is Memory?, Reconstruction & Metacognition

(00:04:49) Mnemonics, Remembering Names & Deeper Learning

(00:08:22) The Penny & Apple Logo, Noticing vs Seeing, Learning Through Mistakes

(00:10:43) Sponsors: Wealthfront & Helix

(00:14:05) Neuroplasticity, Frustration, Curiosity & Mindset

(00:17:42) Maintaining vs Learning New Things, Habits, Novelty & Emotional Memory

(00:24:28) "Mental Photographs," Photo-Taking & Imagining the Future

(00:29:28) Eyewitness Memory, the Ronald Cotton Case, Confidence vs Accuracy

(00:35:07) Medium-Term & Prospective Memory, Hotel Fire Exits

(00:40:28) Sponsor: AG1

(00:41:47) When Habits Turn Lethal, Aviation & Human Error

(00:49:01) Why Memory Changes With Age; Alzheimer's & the Nun Study

(00:52:34) Exercise & Hippocampal Volume, Falls & Balance

(00:57:14) SuperAgers & Athletes; Regret, Balance & Being Driven

(01:12:08) Sponsor: Function

(01:13:45) Age Stereotypes, Subjective Age & Positive Age Beliefs

(01:20:02) Goals & Plans, Scams; Anterior Midcingulate Cortex & SuperAgers

(01:26:23) Culture, Resilience, Blue Zones & COVID

(01:29:18) Adversity, the Positivity Effect & Intergenerational Learning

(01:36:31) Sponsor: Lingo

(01:38:00) Limitations & Purpose; Time, Family & Connection

(01:44:58) Deliberately Building Memories; the ABCs of Successful Aging

(01:51:02) Following Your Interests; Castel's Path & Older Adults

(01:57:16) Mental Simulations, Curiosity Studies & Selectivity

(02:01:19) Socioemotional Selectivity Theory; Steve Jobs & Lifespan

(02:07:10) The Secret to Successful Aging; State vs Trait Curiosity

(02:11:04) Scams & AI Voice Cloning

(02:14:31) John Wooden, Wisdom, Love & Balance

(02:17:41) Learning Through Mistakes; Does the Brain Get Better With Age?

(02:25:00) Conclusion, Better With Age

(02:26:00) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.
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In this Huberman Lab Essentials episode, I explain the biology and psychology of obsessive-compulsive disorder (OCD) and describe the neural circuitry behind repetitive "thought-action loops," including why compulsive actions actually strengthen the underlying obsessions rather than relieve them. I discuss the most effective treatments for OCD, including exposure-based cognitive behavioral therapy and SSRIs, and explain what the research shows about how these compare when used alone versus together. Finally, I describe a specific clinical protocol in which patients are guided into states of anxiety while learning to suppress compulsive responses, retraining the brain to break the OCD cycle.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Rorra: https://rorra.com/huberman

Timestamps

(00:00:00) Obsessive-Compulsive Disorder (OCD)

(00:00:11) OCD Prevalence & Impact, Obsessions & Compulsions

(00:01:54) Categories: Checking, Repetition & Order; Contamination & Disgust

(00:04:30) Anxiety, Fear

(00:05:20) Sponsor: AG1

(00:06:40) Genetic Component of OCD

(00:08:45) Neural Circuitry, Cortex, Striatum, Thalamus

(00:10:16) Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs

(00:14:30) Sponsor: Eight Sleep

(00:16:00) Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS)

(00:18:00) Y-BOCS Categories, Identifying the Core Fear

(00:19:30) Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy

(00:21:39) Anxiety Tolerance, Interrupting the Compulsion

(00:23:23) Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions

(00:25:18) CBT vs Placebo vs SSRIs

(00:26:30) Sponsor: Rorra

(00:28:07) SSRIs & Serotonin System; Psychiatry & Causality

(00:29:13) Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS)

(00:31:48) Mindfulness Meditation, Holistic Treatments, NIH

(00:33:40) Nutraceuticals, Inositol; Recap & Conclusion

Disclaimer & Disclosures
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Cesar Millan is a world-renowned dog behavior expert. We discuss how to adjust your energy and behavior to ensure your dog is calm and happy and always follows your lead. Cesar shares specific tools for: returning home to your dog each day, structuring their walks, and eliminating aggressive behaviors and anxiety. We discuss how to determine if your dog is front, middle, or back of the pack order—a hardwired feature that determines much of their needs and personality. And we explore how human-human interactions are based on balances in energy, too. Both dog owners and non-owners will gain extremely valuable insights and tools from this episode.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

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

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Cesar Millan

(00:03:54) Animal Instincts & Human Energy

(00:06:31) Spirit, Sending Energy, Tool: Silence, Calm & Confident

(00:16:48) Sponsors: LMNT & Joovv

(00:19:30) Walking Dog; Pack Order, Tool: Picking a Puppy

(00:26:44) Human & Dog Hierarchy; Greeting Dog, Tool: No Look, No Touch, No Speak

(00:35:11) Calm Dog, Structured Walk, Tool: Weighted Backpack

(00:44:17) Sponsor: AG1 & Eight Sleep

(00:46:57) Exercise, Discipline & Affection

(00:50:23) Relationship to Death, Spirituality

(00:55:30) Human Energy, Rescue Dogs; Sensing Stress

(01:01:36) Animal Intelligence, Cats; Being a Pack Leader

(01:07:27) Calm Greeting, Humanizing Animals, Safety & Security, Anxious Dogs

(01:12:41) Safety & Horses, Respecting Dogs; Human Selfishness, Pack Leader

(01:21:31) Sponsor: Function

(01:23:15) Human Leaders; Pack Order, Prioritizing Affection

(01:32:17) Picking Human Partners, Good Pack Leaders

(01:44:40) Dog & Testing Boundaries, Tool: Calm & Confidence

(01:52:34) Cultivating Self-Awareness & Self-Discipline, Life Values

(01:58:02) Clearing Mind, Tool: Cold Plunge

(02:02:22) Honoring Pet Death, Celebration, Expressing Sadness

(02:12:13) Understanding Energy, Dog Training & Hard Work

(02:17:25) Dog Breeds & Exercise, Fostering Dogs; Spay & Neuter, Humping

(02:23:50) Petting Dogs; Barking & Destructive Behaviors, Tools: Early Walks, Challenges

(02:31:31) Spirit & Instincts, Training Humans; Acknowledgements

(02:35:50) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Kyle Gillett, MD, a dual board-certified physician in family medicine and obesity medicine, and an expert in hormone optimization. We discuss science-based tools for optimizing male hormones across the lifespan, including the role of bloodwork, nutrition, and exercise in supporting healthy hormone levels. We also discuss testosterone therapy, hair loss, prostate health, and supplements such as creatine, L-carnitine, Tongkat Ali, and Fadogia agrestis.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

David: https://davidprotein.com/huberman

Timestamps

(00:00:00) Kyle Gillett

(00:00:20) Male Hormone Optimization, Testosterone, Tool: Blood Tests

(00:02:17) Diet & Hormone Health, Diary, Vitamin D, Fiber

(00:05:36) Caloric Restriction & Testosterone

(00:06:44) Lifestyle Pillars: Stress, Life Purpose

(00:07:56) Sponsor: LMNT

(00:09:28) Exercise & Hormone Health

(00:10:32) Testosterone Replacement Therapy (TRT) & Young Adults

(00:12:05) Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses

(00:15:50) L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine

(00:19:02) Vitamin D, Boron

(00:20:43) Tongkat Ali (Longjack)

(00:23:34) Sponsor: AG1

(00:24:53) Fadogia Agrestis

(00:26:49) Testosterone Therapy, Dose; Side Effects

(00:31:24) Clomiphene, SERM & Testosterone

(00:33:58) Sponsor: David

(00:35:16) Alcohol, Aromatase & Testosterone

(00:36:09) Prostate Health & Tadalafil, Nighttime Urination

(00:38:10) Hair Loss, Caffeine, Finasteride, Dutasteride

(00:40:13) Acknowledgements

Disclaimer & Disclosures
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Ido Portal is a world-renowned movement coach who has developed specific practices anyone can use to greatly evolve their mental and physical health, and even gain clearer self-understanding. We discuss the effects of playful movement versus exercise, discipline versus willpower, and how approaching friction points in your practice with relaxed awareness can rewire your default reactions to stress and fear. Ido explains how to leverage transition states, such as the state between sleep and waking, to gain heightened bodily awareness and new insights. He also explains specific movement patterns. This is a highly practical conversation about integrating movement, embracing uncertainty and bringing awareness into everyday life to expand your brain-body connection and deepen your sense of self.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Rorra: https://rorra.com/huberman

ROKA: https://roka.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Ido Portal

(00:03:18) Waking Up, Transitional States, Sleep, Lucid Dreaming

(00:10:30) Meditation, Tool: Micro-Meditation

(00:13:55) Sponsors: Rorra & ROKA

(00:17:05) Meditation, Anxiety

(00:19:54) Mind-Body States

(00:24:41) Play vs Discipline, Motivation & Will, Awe

(00:37:25) Willpower vs Discipline, Developing Will; Physical Practice

(00:47:20) Sponsor: AG1

(00:49:06) Power of Play, Rigidity

(00:54:41) Playful Restraint, Softness

(01:00:57) Subtle Ripples of Consciousness, Granularity, Bodily Resolution

(01:09:36) Language, Ambiguity, Dance; Psychedelics

(01:15:19) Sponsor: LMNT

(01:16:51) Paying Attention to Everyday Movement, Exercise

(01:24:57) Challenging the System, Life as a Practice

(01:32:37) Awareness & Time; Emotional, Mental & Physical Nutrients

(01:38:41) Social Media, Importance of Granularity

(01:43:41) Noticing Transition, Kumbhaka Practice; Antagonism

(01:53:56) Sponsor: Function

(01:55:37) Cowardice, Remorse; Sensory Desensitization

(02:03:53) Relationships, Dynamic Practice

(02:10:59) Music, Movement

(02:16:21) Art; Movement Models; Awareness Through Movement

(02:27:24) Fresh Moments & Growth, Noticing Subtlety

(02:35:23) Air Sense, Skateboarding, Confidence; Meta-Movement

(02:49:32) Beauty of Imperfection, Embracing Uncertainty

(02:57:12) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

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In this Huberman Lab Essentials episode, my guest is Dr. Layne Norton, PhD, an expert in nutrition, fat loss, and metabolism. We discuss the science of energy balance and utilization, including practical strategies for building lean muscle and losing fat. We also cover optimal protein and fiber intake, artificial sweeteners, seed oils, and animal vs. plant-based protein sources.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Carbon: https://joincarbon.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Layne Norton

(00:00:20) Energy Balance, Calories In Calories Out, Food Labels

(00:04:10) Daily Energy Expenditure; Non-Exercise Activity Thermogenesis (NEAT)

(00:07:43) Tool: Average Weight; Choosing a Sustainable Diet

(00:09:24) Protocols Book; Sponsor: Carbon App

(00:11:29) Tool: Weight Loss, Protein Intake & Building Muscle

(00:14:35) Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn

(00:19:59) Sponsor: Function

(00:21:37) Processed Foods & Calorie Overconsumption

(00:23:27) Artificial Sweeteners, Weight Loss

(00:26:15) Seed Oils, Saturated Fat

(00:30:34) Sponsor: AG1

(00:31:53) Creatine Monohydrate, Dose

(00:35:12) Building Confidence; Acknowledgements

Disclaimer & Disclosures
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Dr. Paul Eastwick, PhD, is a professor of psychology at the University of California, Davis, and a leading expert on the modern science of mate selection in humans. We discuss what people actually look for in a partner, including surprising findings about age preferences, finances, and physical attractiveness. We also discuss why dating apps often lead people to select for traits that don't support lasting partnerships. We discuss how initial attractions form and evolve and which factors best predict romantic relationship stability and satisfaction. We also explain activities that can expand your dating pool, as well as practical tools for building and sustaining healthy romantic relationships. This episode is for anyone currently in or wanting to be in a relationship.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

Lingo: https://hellolingo.com/huberman

LMNT: https://drinklmnt.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Paul Eastwick

(00:03:25) Evolutionary Models of Dating, Mate Value

(00:08:57) Initial Attraction, Maturity

(00:12:56) Sponsors: David & Lingo

(00:15:21) Dating Apps; Shared Moments & Developing Attraction

(00:24:17) First Impressions & Early Relationships; Partner Bias

(00:31:41) Friends & Family Support; Relationship Research, Attachment Theory

(00:42:15) Sponsor: AG1

(00:43:34) Couple Friends, Advice from Others

(00:47:35) Social Support, Women vs Men

(00:55:05) Dating App Algorithms, Distrust of Men & Women

(01:05:29) Activities & Dating, Observing Date Social Behavior

(01:11:25) Texting, Verbal Skills

(01:16:15) Sponsor: LMNT

(01:17:36) Partner Actions, Dating vs Relationship

(01:22:57) Dating & Asking Good Questions; Genuine Connection

(01:29:36) Attraction, What Qualities Men & Women Want

(01:36:18) Homosexual Dating & Relationships

(01:40:08) Finances; Job Loss; Men vs Women, Ambition

(01:46:28) Sponsor: Function

(01:48:05) Age Difference, Men vs Women Preference; Wanting Children

(01:54:58) Church, Activities, Small Groups & Dating; Work; Perceived Similarity

(02:07:10) Social Media, Attraction to Alternative Partners, Infidelity

(02:19:13) Stranger Attention, Mate Value

(02:24:58) Past Relationship Value; Relationship Duration, Breakups

(02:34:33) Physical Intimacy & Relationship Satisfaction

(02:39:32) Young Adults & Changing Relationships, Technology

(02:47:31) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Protocols Book, Sponsors, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In this Huberman Lab Essentials episode, I explain the biology of flexibility and discuss the organ systems that shape range of motion and limb flexibility. I also discuss different types of stretching, which methods are most effective, and practical tools for timing stretching relative to exercise. Finally, I provide specific protocols for how intensely and how often to stretch to maximize flexibility, support exercise performance, and offset age-related losses of flexibility.

Read the episode show notes at hubermanlab.com.

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) Flexibility

(00:00:22) Muscle, Nerves & Connective Tissue; Range of Motion

(00:03:16) Golgi Tendon Organs, Load Sensing

(00:04:41) von Economo Neurons, Body Discomfort, Stretch Relaxation

(00:11:11) Sponsor: LMNT

(00:12:43) Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF)

(00:15:43) Tool: Static Stretching Protocol, Frequency

(00:18:33) Warming Up for Stretching, Exercise

(00:20:37) Sponsor: Eight Sleep

(00:21:55) Static Stretching & Aging

(00:22:18) Tool: Anderson Method, Feeling the Stretch

(00:23:44) Low Intensity Stretching, Tool: "Micro-Stretching"

(00:27:22) Should You Stretch Before Exercise?

(00:29:01) Sponsor: AG1

(00:30:20) Insula, Pain Tolerance & Yoga

(00:35:10) Recap of Stretching Protocols

Disclaimer & Disclosures
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Andy Stumpf is a retired Navy SEAL, world-record-holding wingsuit BASE jumper, martial artist, and author. We discuss the mental framework and moment-to-moment decision-making process that can allow anyone to build discipline and resilience and better navigate both everyday life and life's most challenging moments. Andy explains several simple-yet-powerful tools gleaned from his time in — and after — his SEAL career that can help you determine where to focus your actions and how to clear your mind of things you can't control or that hold you back mentally. Andy also shares and reflects on lessons learned from some of the deeply personal challenges he faced outside of combat and freefall. Finally, we explore the all-too-frequent tragedy of people — including high performers — taking their own lives, and consider what might be done to prevent more such losses.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

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

Function: https://functionhealth.com/huberman

Joovv: https://joovv.com/huberman

Timestamps

(00:00:00) Andy Stumpf

(00:03:09) Protocols Book

(00:04:06) Nagging Thoughts, Tool: Determine Influence vs Concern

(00:10:14) Social Media, Screen Time Discipline

(00:17:01) Sponsors: Our Place & Wealthfront

(00:20:11) Social Media Addiction, Young Adults, Rebellion, Alcohol

(00:27:38) Alcohol & Social Experiences; Cannabis; Ice Bath

(00:36:07) Skydiving, Wingsuit Flying

(00:41:47) Sponsor: AG1

(00:43:06) Skydiving, BASE Jumping, Wingsuit Flying; Navy

(00:55:25) Danger & Fear, Wingsuit Flying Risk, Death

(01:03:04) Divorce, Imperfection; Parenting Kids in Divorce

(01:12:16) Sponsor: Function

(01:13:55) Parents' Divorce

(01:19:38) Long-Term Flow State, Focus, Adrenaline; Time Perception

(01:30:58) Toilet Paper, Shortcuts, Tool: Do the Slightly Harder Choice

(01:37:11) Micro-Discipline, Doing the Harder Thing, Tenacity & Super-Agers

(01:48:00) Sponsor: Joovv

(01:49:12) Physical & Mental Pain, Discussing Pain; Dogs

(02:00:45) Self-Talk, Isolation, Alcohol

(02:11:52) Top Performers, Suicide; Ibogaine; Military, Trauma

(02:21:36) Trauma & Healing, Exploring Other Possibilities, Control

(02:28:57) Disciplined Acts, Choosing the Slightly Harder Option

(02:35:20) Current Projects, Project Choice

(02:41:48) Price of Success, Happiness, Money

(02:53:09) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Social Media, Neural Network Newsletter

*This experience may not be representative of other Wealthfront clients, and there is no guarantee of future performance or success. Experiences will vary. Andrew Huberman receives cash compensation from Wealthfront Brokerage for paid testimonials in his podcast, creating a conflict of interest. The Cash Account, which is not a deposit account, is offered by Wealthfront Brokerage LLC, member FINRA/SIPC. Wealthfront Brokerage is not a bank. The base APY is 3.30% on cash deposits as of January 30, 2026, is representative, subject to change, and requires no minimum. If eligible for the overall boosted rate of 4.05% offered in connection with this promo, your boosted rate is also subject to change if the base rate decreases during the 3 month promo period. Additional terms and conditions apply, which can be found on Wealthfront.com/Huberman. Funds in the Cash Account are swept to program banks, where it earns the variable APY. 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. Investment advisory services are provided by Wealthfront Advisers LLC, an SEC-registered investment adviser. Securities investments: not bank deposits, bank-guaranteed or FDIC-insured, and may lose value.

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In this Huberman Lab Essentials episode, I discuss science-supported tools to improve sleep by supporting a healthy circadian rhythm using key behaviors and environmental cues. I explain specific morning, afternoon and evening behaviors that will increase daytime alertness and support deeper, more consistent sleep at night. I also cover sleep supplements, the effects of caffeine, alcohol and THC on sleep, as well as practical strategies for managing jet lag and shift work.

Read the episode show notes at hubermanlab.com.

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) Sleep Toolkit

(00:00:21) Optimal Cortisol Rhythms, Tool: View Morning Sunlight

(00:03:44) Morning Sunlight Guide, Artificial Light, Cloudy Days

(00:08:04) Sponsor: Eight Sleep

(00:09:22) Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise

(00:11:38) Morning: Caffeine Timing

(00:13:22) Morning: Meal Timing & Alertness

(00:15:36) Circadian Clock; 3 Daily Critical Periods

(00:17:10) Afternoon: Caffeine, Naps, Exercise

(00:19:34) Tool: Late Afternoon/Evening Sunlight

(00:21:41) Sponsor: AG1

(00:23:00) Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature

(00:26:40) Alcohol, THC & Effects on Sleep

(00:27:39) Sleep Supplements: Magnesium Threonate, Apigenin & Theanine

(00:31:03) Caution for Melatonin Supplementation

(00:31:41) Sponsor: LMNT

(00:33:13) Weekends, Tool: Consistent Sleep Schedule

(00:34:00) Jet Lag, Tool: Temperature Minimum

(00:37:41) Shift Work, Tool: Red Light

(00:38:30) Recap

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Dr. Marie-Pierre St-Onge, PhD, is a professor of nutritional medicine at Columbia University School of Medicine and an expert on the bidirectional relationship between nutrition and sleep. We discuss how even moderate sleep loss increases appetite, changes hunger-related hormones, and causes weight gain, even when calories are not increased. We also explain how meal timing and specific foods, like fiber, ginger, saturated fat, and various oils, affect sleep onset, sleep quality, and metabolism. Throughout the conversation, we discuss specific foods and diets that directly support weight loss, better sleep, and long-term cardiometabolic health.

Read the 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

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

Timestamps

(00:00:00) Marie-Pierre St-Onge

(00:02:29) Sleep Loss & Appetite, Men vs Women

(00:10:20) Sponsors: David & BetterHelp

(00:12:39) Sleep Loss, Overeating & Cardiometabolic Health

(00:21:56) Weight Gain & Sleep Loss, Tool: Informed Food Choices

(00:27:59) Diet & Sleep, Insomnia; Tool: Mediterranean Diet, DASH Diet

(00:33:25) Food Choices & Sleep Quality, Food Timing

(00:39:33) Sponsor: AG1

(00:40:52) Personal Circadian Clock, Shift Work; Naps; Running & Yoga

(00:53:00) Snoring, Sleep Apnea & Testing

(00:56:46) Kefir; Coffee Mannooligosaccharides & Weight Loss; Ginger; Fiber

(01:09:49) Sponsor: Helix Sleep

(01:11:23) Food Timing & Burning Fat, Tool: Early Meals

(01:17:20) Medium-Chain Triglycerides (MCTs), Body Composition & Weight Loss

(01:22:54) Tools: Eating for Sleep & Metabolism; Portion Size; Portfolio Diet

(01:34:38) Corn Oil, Seed Oils & Processed Foods, Smoke Points

(01:41:20) Industry-Sponsored Studies

(01:50:41) Supplements, Whole Foods, Fiber

(01:54:25) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures
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In loving memory of Nolan Williams (1982-2025): ⁠https://stan.md/3Qle2zp⁠

In this Huberman Lab Essentials episode, my guest is Dr. Nolan Williams, MD, a triple board-certified psychiatrist and neurologist. We discuss cutting-edge treatments for depression and post-traumatic stress disorder (PTSD), including transcranial magnetic stimulation, neuromodulation, and psychedelic-assisted therapies. We also discuss the neurobiology and therapeutic potential of specific psychedelic compounds, including psilocybin, MDMA, ibogaine, and ayahuasca.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

Function: https://functionhealth.com/huberman

BetterHelp: https://betterhelp.com/huberman

Timestamps

(00:00:00) Nolan Williams

(00:00:21) Depression

(00:02:45) Heart & Mind Connection, Transcranial Magnetic Stimulation (TMS)

(00:05:15) TMS for Depression

(00:07:47) Sponsor: Function

(00:09:24) SSRIs & Chemical imbalance, TMS, Psychedelics

(00:15:24) Psilocybin, MDMA, Trauma

(00:18:21) MDMA Clinical Trials & PTSD; Psilocybin & Depression

(00:20:18) Sponsor: BetterHelp

(00:21:38) Psilocybin, Brain Connectivity & Depression

(00:23:59) Ibogaine, Empathy; Psychedelic Breakthrough & Risk

(00:30:36) Ayahuasca, Behavior Change, Prisoners

(00:34:46) Sponsor: AG1

(00:36:05) Stanford Accelerated Intelligent Neuromodulation Therapy (SAINT)

(00:40:07) Acknowledgements

Disclaimer & Disclosures
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Dr. Abud Bakri, MD, is a board-certified internal medicine physician and expert in the science and clinical use of peptides. We discuss the history, uses, sourcing and safety of BPC-157, GHK-Cu, pinealon, epithalon, GLP-1s, retatrutide, melanotan and growth hormone-promoting peptides. We discuss the gap that exists between animal and human data and meaningful differences in the sources for different peptides. For those interested in peptides, Dr. Bakri provides a grounded look at the science, risks and uncertainties shaping the field today.

Read the show notes at hubermanlab.com.

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

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

Lingo: https://hellolingo.com/huberman

Function: https://functionhealth.com/huberman

LMNT: https://drinklmnt.com/huberman

Timestamps

(00:00:00) Abud Bakri

(00:03:33) What are Peptides?, Receptors

(00:06:26) BPC-157, Discovery, Animal Proteins

(00:11:19) BPC-157, Animal Data, Regeneration

(00:12:27) Sponsors: Eight Sleep & Lingo

(00:14:51) BPC-157, Regeneration & Healing, Neurological Effects

(00:19:27) Adverse Events, Clinical Trials & Legality of BPC-157

(00:29:41) GLPs & Compounding Pharmacy; Peptides & Gray Market

(00:35:25) Manufacturing, Compounding Pharmacies, Gray Market, Black Market

(00:41:32) Peptides & Tumor Growth?; Angiogenesis

(00:45:17) Sponsor: AG1

(00:47:01) Pharmaceutical Patents, Clinical Trials for BPC-157, Potential Outcomes

(00:54:19) BPC-157 Healing, Patient Experiences

(01:01:22) Physician Counsel, FDA Legality, Malpractice

(01:07:25) Pinealon, Epithalon, Discovery; Sleep & Cognitive Performance, Risks

(01:18:17) Sponsor: Function

(01:19:55) Pineal Age Deterioration, Epithalon, Eye Health

(01:29:38) Thymus, Age Shrinkage; Thymosin Alpha-1, Immune Function

(01:38:13) TB-500; Pet Health; Thymic Peptide Doses, Thymulin, Zinc

(01:49:13) Sponsor: LMNT

(01:50:33) GHK-Cu (Copper GHK), Collagen

(01:55:32) Illness Recovery, Thymic Score, Tool: Blood Test & Immune Cell Counts

(02:04:01) Growth Hormone Secretagogues, Age Decline, Cancer Risk, Insulin

(02:15:36) GHK-Cu, Topical Cream, Red Light Therapy

(02:20:25) GLPs, Discovery, Physical & Cognitive Long-Term Effects, Fertility

(02:33:53) Retatrutide; Drug Patents & Nomenclature

(02:39:03) Peptides: Women Reproductive Disorders; TBI, Neurologic Effect; Safe Sources

(02:45:34) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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

In this Huberman Lab Essentials episode, I explain the neuroscience of grief, including how the brain maps relationships across three dimensions — space, time, and closeness — and why losing someone requires a remapping of those neural circuits. I describe how grief differs from depression, the role of oxytocin in driving yearning after a loss, and why people move through grief at different rates. I also discuss science-based tools for grieving adaptively, including how to access feelings of attachment while decoupling them from episodic memory. Finally, I explain how foundational biology — particularly sleep and cortisol rhythms — shapes our capacity to navigate the grieving process.

Read the episode show notes at hubermanlab.com.

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) Grief

(00:01:47) Myths of Grief, Kubler-Ross & fMRI

(00:03:56) Brain Mapping Experiment, Proximity

(00:07:05) Inferior Parietal Lobule; Space, Time & Closeness

(00:09:20) Episodic Memory & Remapping After Loss

(00:11:28) Sponsor: Eight Sleep

(00:14:21) Tool: Dedicated Time, Counterfactual Thinking & Guilt

(00:15:52) Oxytocin & Individual Differences in Grief

(00:18:21) Prairie Voles, Monogamy & Nucleus Accumbens

(00:22:30) Sponsor: LMNT

(00:24:48) Vagal Tone, Emotional Disclosure & Bereavement Writing Study

(00:29:40) Cortisol Rhythms, Complicated Grief & Sunlight

(00:33:03) Sponsor: AG1

(00:34:59) Rational Grieving, Neuroplasticity & NSDR

Disclaimer & Disclosures
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Jeff Cavaliere, MSPT, CSCS, is a physical therapist and certified strength and conditioning specialist and one of the world's leading public educators on resistance training to build muscle size and strength, avoiding and overcoming injuries, and improving your posture and movement patterns (biomechanics). We discuss often-overlooked muscles and exercises that support decades of pain-free training and long-term progress. Jeff explains the best and most efficient ways to strengthen glutes, rotator cuff, neck, and foot muscles and connective tissues, and how to resolve back, hip, and other pain. We also cover the essentials of cardio, fat loss, and nutrition and how to make excellent and ongoing progress despite real-life training constraints. This episode is crucial for men and women as young as their teens, 20s, and 30s, all the way up to their 70s, 80s (and beyond) to be strong, mobile, and pain-free.

Read the episode show notes at hubermanlab.com.

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

Thank you to our sponsors

AG1: https://drinkag1.com/huberman

David: https://davidprotein.com/huberman

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

Joovv: https://joovv.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

(00:00:00) Jeff Cavaliere

(00:02:43) Lower Back, Back Pain

(00:10:06) Tool: Exercises for Lower Back Pain & Strengthen Glutes

(00:15:29) Sponsors: David & Our Place

(00:18:05) Walking Exercises to Strengthen Glutes

(00:23:23) Small Focused Exercises & Timing; Workout Soreness & Pain

(00:27:08) Tools: "Old Man" Test, Functional Strength Tests

(00:35:08) Sports, Movement Imbalance

(00:40:57) Tool: Training Like An Athlete

(00:46:44) Sponsor: AG1

(00:48:28) Inner Elbow Pain, Tool: Grip Modification

(00:54:21) Shoulder, Rotator Cuff Training, Tool: External Rotation Exercise

(01:06:50) Tool: Neck Training; Women, Posture

(01:15:20) Longevity, Strength & Agility; Pain & Construction Zone Analogy

(01:19:50) Sponsor: Joovv

(01:21:12) Cardio, Bike, Jumping Rope; Fat Loss: Zone 2 or HIIT?

(01:29:27) Nutrition, Tools: Calorie Counting; Plate Method

(01:40:18) Foot Stability, Tool: Foot Strength Test; Longevity

(01:48:15) Sponsor: Function

(01:49:53) Warm-Up Sets; Reps in Reserve or Train to Failure?; Work Sets

(02:00:30) Training Frequency; Tool: Real-Life Constraints, Split the Splits

(02:13:58) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter

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