Andrew Huberman

​@CesarMillanOfficial aka the Dog Whisperer, was my guest on the recent Huberman Lab podcast. Most people do not walk their dogs enough, and it causes their dogs to be anxious and unhealthy much of the time. Most dogs need at least a 30-minute brisk walk (and up to 60 minutes or more) twice per day, every day. Some breeds need far more. Tiring out your dog is so crucial to their wellbeing. The daily walks are, of course, also good for you. People often ask me if the morning sunlight viewing I always talk about for humans pertains to animals too, and the short answer is yes — absolutely. Same neurons in the eyes and brain govern the improved mood and sleep that morning sun viewing triggers. I raised both my bulldog-mastiff (and pit) mutts using Cesar's methods, and they worked terrifically well both times — and that is a stubborn (and, in the case of Strummer, my second dog, also super energetic) breed. Two 45–60 minute structured walks per day were/are what's needed, and often a good 4-mile hike on the weekend and midweek too. People debate dog training methods, but to my knowledge, everyone agrees that dogs need exercise. Also, the vets I consulted (I have one in my family!) confirmed most people just don't exercise their dogs nearly enough. The episode with Cesar covers: selecting the right dog, setting your energy to lead your dog, knowing how much to exercise your dog, fixing behavioral issues, and much more.

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. Show notes: https://go.hubermanlab.com/5RRf5z9 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Dr. Alan Castel Lab website: https://castel.psych.ucla.edu Book (Better with Age): https://amzn.to/4yl6tK8 *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 _*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: https://www.hubermanlab.com/disclaimer

Cesar Millan is a world-renowned dog behavior expert. While this episode is about human-dog relationships (and cats are mentioned as well), it's really about human energy and how to attain and maintain a calm, assertive, and confident energy for all relationships — both with dogs and with humans. 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 whether 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.

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. Show notes: https://go.hubermanlab.com/QiyKONh Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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; Genetic Component of OCD 00:07:39 Neural Circuitry, Cortex, Striatum, Thalamus 00:09:56 Cortico-Striatal-Thalamic Loop; Imaging Studies, SSRIs 00:11:02 Diagnosis, Yale-Brown Obsessive Compulsive Scale (Y-BOCS) 00:14:16 Y-BOCS Categories, Identifying the Core Fear 00:16:30 Tool: Cognitive Behavioral Therapy (CBT) & Exposure Therapy 00:18:36 Anxiety Tolerance, Interrupting the Compulsion 00:20:46 Dr. Helen Blair Simpson, Ritual Prevention, Exposure Sessions 00:22:20 CBT vs Placebo vs SSRIs; Combining Treatments 00:24:12 SSRIs & Serotonin System; Psychiatry & Causality 00:25:59 Cannabis, CBD & OCD; Transcranial Magnetic Stimulation (TMS) 00:27:53 Mindfulness Meditation, Holistic Treatments, NIH 00:30:00 Nutraceuticals, Inositol; Recap & Conclusion #hubermanlab #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

⁠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. Show notes: https://go.hubermanlab.com/yzljuB4 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Cesar Millan Website: https://www.cesarmillan.com Cesar Millan books: https://amzn.to/4eNVAsU Dog Whisperer with Cesar Millan: https://thedogwhisperer.com Better Humans, Better Planet (podcast): https://youtube.com/playlist?list=PLsIBeGuDLMobk-h0NV5KOBjTEYlUxRJz0&si=4nH9_ub4T-cfv2Vc Cesar Millan Foundation: https://www.cesarmillanfoundation.org YouTube: https://www.youtube.com/user/CesarMillan Better Human Better Dog: https://amzn.to/4aX0PEj Instagram: https://www.instagram.com/cesarsway X: https://x.com/cesarmillan Facebook: https://www.facebook.com/cesar.millan TikTok: https://www.tiktok.com/@imcesarmillan Threads: https://www.threads.com/@cesarsway 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 Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/pBONCAb Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 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 Exercise & Hormone Health 00:08:59 Testosterone Replacement Therapy (TRT) & Young Adults 00:10:32 Supplements for Testosterone, Creatine & Hair Loss; Betaine, Doses 00:14:16 L-Carnitine, Forms, Dose, TMAO, Garlic & Berberine 00:17:29 Vitamin D, Boron 00:19:10 Tongkat Ali (Longjack); Fadogia Agrestis 00:23:56 Testosterone Therapy, Dose; Side Effects 00:28:32 Clomiphene, SERM & Testosterone 00:31:06 Alcohol, Aromatase & Testosterone 00:31:58 Prostate Health & Tadalafil, Nighttime Urination 00:33:59 Hair Loss, Caffeine, Finasteride, Dutasteride 00:36:02 Acknowledgements #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/3rQ1mnO Pre-order Protocols: https://protocolsbook.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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Ido Portal Website: https://www.idoportal.com YouTube: https://www.youtube.com/user/portaldo Instagram: https://www.instagram.com/portal.ido Facebook: https://www.facebook.com/portal.ido Threads: https://www.threads.com/@portal.ido 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 #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/tb6gsLL Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Layne Norton Website: https://biolayne.com Instagram: https://www.instagram.com/biolayne Facebook: https://www.facebook.com/LayneNorton X: https://x.com/biolayne 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 Tool: Weight Loss, Protein Intake & Building Muscle 00:12:29 Animal vs Plant Protein, Isolated Protein, Soy, Whey, Leucine, Corn 00:17:53 Processed Foods & Calorie Overconsumption 00:19:43 Artificial Sweeteners, Weight Loss 00:22:31 Seed Oils, Saturated Fat 00:26:50 Creatine Monohydrate, Dose 00:30:02 Building Confidence; Acknowledgements #hubermanlab #science #health #nutrition Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/P0ICoDV Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Lingo: https://lingo.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Dr. Paul Eastwick Website: https://pauleastwick.com Bonded by Evolution (book): https://amzn.to/43P4ccq Love Factually podcast: https://www.lovefactuallypod.com Substack: https://substack.com/@pauleastwick BlueSky: https://bsky.app/profile/pauleastwick.bsky.social Instagram: https://www.instagram.com/pauleastwick LinkedIn: https://www.linkedin.com/in/paul-eastwick-76a2471 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 #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/I9I2vrK Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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 Types of Stretching: Dynamic, Ballistic, Static & Proprioceptive Neuromuscular Facilitation (PNF) 00:14:11 Tool: Static Stretching Protocol, Frequency 00:17:01 Warming Up for Stretching, Exercise; Aging 00:19:28 Tool: Anderson Method, Feeling the Stretch 00:20:54 Low Intensity Stretching, Tool: “Micro-Stretching” 00:24:32 Should You Stretch Before Exercise? 00:26:11 Insula, Pain Tolerance & Yoga 00:30:41 Recap of Stretching Protocols #hubermanlab #health #flexibility #stretching Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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 instance of people — including high performers — succumbing to mental health challenges, and consider possible solutions. Show notes: https://go.hubermanlab.com/nJFw8Qj 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Andy Stumpf Website: https://www.andystumpf.com Drownproof: Eight Life Lessons to Keep Your Head Above Water: https://amzn.to/4eaJnOA Cleared Hot (podcast): https://www.clearedhotpodcast.com YouTube: https://www.youtube.com/@ClearedHotPodcast Change Agents: https://www.youtube.com/playlist?list=PLeDdum80k5EO2BCSUcxCPzPh9ufuxqQFt The Operator Code: https://theoperatorcode.com Instagram: https://www.instagram.com/andystumpf212 X: https://x.com/AndyStumpf77 Facebook: https://www.facebook.com/people/Andy-Stumpf/100007405368980 LinkedIn: https://www.linkedin.com/in/andy-stumpf-0583b016 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. #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/N7lcgfs Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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 Morning & Body Temperature, Tools: Deliberate Cold Exposure, Exercise 00:10:20 Morning: Caffeine Timing 00:12:04 Morning: Meal Timing & Alertness 00:14:19 Circadian Clock; 3 Daily Critical Periods 00:15:52 Afternoon: Caffeine, Naps, Exercise 00:18:16 Tool: Late Afternoon/Evening Sunlight 00:20:24 Evening Tools: Artificial Lights; Hot Tub/Sauna, Bedroom Temperature 00:24:03 Alcohol, THC & Effects on Sleep 00:25:02 Sleep Supplements: Magnesium Threonate, Apigenin & Theanine 00:28:24 Caution for Melatonin Supplementation 00:29:04 Weekends, Tool: Consistent Sleep Schedule 00:29:51 Jet Lag, Tool: Temperature Minimum 00:33:32 Shift Work, Tool: Red Light 00:34:21 Recap #hubermanlab #science #health #sleep Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/zKdZ0ZY 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marie-Pierre St-Onge Website: https://marie-pierrest-onge.com Academic profile: https://www.ihn.cuimc.columbia.edu/profile/marie-pierre-st-onge-phd Eat Better, Sleep Better (book): https://amzn.to/4uqgvq9 Publications: https://marie-pierrest-onge.com/httpswwwncbinlmnihgovmyncbimarie-pierrest-onge1bibliographypublic X: https://x.com/MPStOngePhD Bluesky: https://bsky.app/profile/m-pst-ongephd.bsky.social LinkedIn: https://www.linkedin.com/in/marie-pierre-st-onge-a6423320 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 #hubermanlab #metabolichealth #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

_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. Show notes: https://go.hubermanlab.com/KWwu7p6 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Nolan Williams 00:00:26 Depression 00:02:51 Heart & Mind Connection, Transcranial Magnetic Stimulation (TMS) 00:05:21 TMS for Depression 00:07:52 SSRIs & Chemical imbalance, TMS, Psychedelics 00:13:51 Psilocybin, MDMA, Trauma 00:16:48 MDMA Clinical Trials & PTSD; Psilocybin & Depression 00:18:46 Psilocybin, Brain Connectivity & Depression 00:21:07 Ibogaine, Empathy; Psychedelic Breakthrough & Risk 00:27:44 Ayahuasca, Behavior Change, Prisoners 00:31:54 Stanford Accelerated Intelligent Neuromodulation Therapy (SAINT) 00:35:56 Acknowledgements #hubermanlab #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/LKUoSIM 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Abud Bakri Website: https://abudbakri.com Substack: https://abud.substack.com X: https://x.com/AbudBakri Instagram: https://www.instagram.com/Abud_Bakri Threads: https://www.threads.com/@abud_bakri LinkedIn: https://www.linkedin.com/in/abud-bakri-md-a3975a193 YouTube: https://www.youtube.com/@AbudBakri 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 #hubermanlab #science #health #peptides Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/RtAnILi Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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 00:13:41 Tool: Dedicated Time, Counterfactual Thinking & Guilt 00:15:30 Oxytocin & Individual Differences in Grief 00:16:30 Prairie Voles, Monogamy & Nucleus Accumbens 00:21:58 Vagal Tone, Emotional Disclosure & Bereavement Writing Study 00:26:51 Cortisol Rhythms, Complicated Grief & Sunlight 00:30:57 Rational Grieving, Neuroplasticity & NSDR #hubermanlab #science #health #grief Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/DFp36sN Andrew Huberman trains with Jeff Cavaliere Biceps and forearms: https://youtu.be/k-saqncIRUM The face pull: https://youtu.be/UMGpxwhsy_k Triceps: https://youtu.be/I15CbBVsErY 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Jeff Cavaliere Website: https://athleanx.com YouTube: https://www.youtube.com/athleanx Training Programs: https://athleanx.com/the-training/all-programs Articles: https://learn.athleanx.com/articles Instagram: https://www.instagram.com/athleanx ATHLEAN-X Shorts: https://www.youtube.com/channel/UCQAw-yoEUDeIYUexrGkdolQ Facebook: https://www.facebook.com/athleanx LinkedIn: https://www.linkedin.com/in/athleanx 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 #hubermanlab #jeffcavaliere #athleanx Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, my guest is Dr. Eddie Chang, MD, a neurosurgeon and Chair of the Department of Neurological Surgery at the University of California, San Francisco (UCSF). We discuss the neural circuits underlying speech and language, including how the brain controls the larynx, vocal folds and articulators to shape breath into words. We also explore his pioneering work on speech neural prosthetics — brain-machine interfaces that allow paralyzed patients to communicate by decoding neural activity into speech and avatar-driven facial expressions. Additionally, we examine the neurobiology of stuttering, the role of auditory feedback in fluent speech, and the broader ethical questions surrounding brain augmentation technologies. Show notes: https://go.hubermanlab.com/b0qQsyP Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Eddie Chang Lab: https://changlab.ucsf.edu UCSF academic profile: https://profiles.ucsf.edu/edward.chang UCSF clinical profile: https://www.ucsfhealth.org/providers/dr-edward-chang LinkedIn: https://www.linkedin.com/in/edward-chang-384746132 Timestamps 00:00:00 Speech & Language 00:00:23 Speech vs Language, Pragmatics, Semantics & Syntax 00:03:11 Larynx, Vocal Folds & Shaping the Breath 00:05:35 Crying & Laughter, Vocalizations vs Speech 00:06:37 Paralysis, Brainstem Stroke, ALS & Locked-In Syndrome 00:09:14 BRAVO Trial, Pancho & First Patient 00:11:07 Brain Surgery, Electrode Array & Decoding Speech 00:12:53 AI, 50-Word Vocabulary & Autocorrect 00:14:27 Neuralink, Brain-Machine Interfaces & Augmentation Ethics 00:19:23 Avatars, Facial Expressions & Non-Verbal Communication 00:22:50 Stuttering, Anxiety & Speech vs Language 00:26:02 Tool: Stuttering Therapy & Auditory Feedback 00:27:34 Recap & Acknowledgments #hubermanlab #health #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Nick Epley, PhD, is a professor of behavioral science at the University of Chicago and a leading expert on the science of social connection. We discuss how seemingly small daily interactions with strangers (as well as with people we know) can meaningfully improve our mental and physical health. Dr. Epley also explains how to reduce social anxiety using simple and easily accessible science-supported tools. We also discuss the data on assumptions — both the ones we and others make — and why so often those are wrong when it comes to social dynamics. Show notes: https://go.hubermanlab.com/NaH2OiO Thank you to our sponsors AG1: https://drinkag1.com/huberman Wealthfront*: https://wealthfront.com/huberman Eight Sleep: https://eightsleep.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Follow Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Nick Epley 00:02:29 Assumptions about Other Thoughts; Inferring Behavior 00:09:03 Eye Gaze, Social Cues 00:14:27 Sponsors: Wealthfront & Eight Sleep 00:17:18 Tone, Voice vs Writing; AI; Public Figures & Ambiguity 00:29:59 Importance of Social Connection, Communication Types 00:37:18 Social Isolation, Self-Worth 00:42:33 Sponsor: AG1 00:44:16 Social Media, Conversation & Responsiveness 00:47:52 Social Connection & Cooperation; Adopted Children 00:57:04 Connecting with Strangers, Manners 01:02:52 Fear of Strangers, Tool: Small Moments for Connection 01:08:50 Sponsor: Function 01:10:28 Connection to Humanity, Strangers; Extroversion & Well-Being 01:22:26 Social Anxiety & Changing Beliefs; 100 Days of Rejection 01:33:52 Perceived Creepiness, Social Anxiety; Developing Social Skills 01:41:40 Sponsor: LMNT 01:43:00 Initiating Conversation, Testing Cues, Pessimistic Expectations 01:47:00 Social Gatherings; Blessings of Children with Down Syndrome 01:59:43 Parents, Shame, Children Challenges; Supporting Kids’ Pursuits 02:09:17 Outdoors, Hunters, Conservation, Social Connection 02:17:39 Modeling Social Interactions for Kids, Tool: Habits Awareness 02:27:42 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. #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, I explain the neural circuits that activate and control aggressive states and behaviors. I discuss how hormones, genes and environmental factors such as day length can shift our aggressive tendencies. I also share science-based tools for modulating aggression, including sunlight exposure, heat therapy and supplementation with ashwagandha or acetyl-L-carnitine. Show notes: https://go.hubermanlab.com/0nF54O3 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Aggression, Types of Aggression 00:01:43 Context, Aggression vs Sadness 00:03:11 Hydraulic Pressure Model of Aggression 00:06:40 Brain Areas for Aggression, Ventromedial Hypothalamus 00:13:53 Biting, Neural Circuits of Physical Aggression 00:16:19 Estrogen & Aggression, Testosterone & Competitiveness 00:19:47 Seasonality, Sunlight, Melatonin & Aggression 00:22:00 Cortisol, Serotonin & Aggression 00:23:45 Tool: Reduce Cortisol with Sunlight & Sauna; Ashwagandha 00:27:49 Irritability, Aggression & Genetics; Seasonality 00:30:39 Tool: ADHD, Acetyl-L Carnitine & Aggressive Behavior #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Kentaro Fujita, PhD, is a professor of psychology at The Ohio State University and an expert in the science of self-control and motivation. We discuss the best tools for developing strong self-control: to do more of what you aspire to and cease doing things you would like to avoid. We discuss why you need more than one form of willpower to achieve sustained motivation and overcome procrastination. Dr. Fujita also clarifies the data on the 2-marshmallow test, delayed gratification and intrinsic vs. extrinsic motivation. Show notes: https://go.hubermanlab.com/a9vfEJ5 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Kentaro Fujita Website: https://u.osu.edu/fujita Academic profile: https://psychology.osu.edu/people/fujita.5 Google Scholar: https://scholar.google.com/citations?user=3KkWMHMAAAAJ&hl=en LinkedIn: https://www.linkedin.com/in/kentaro-fujita-842a13385 Timestamps 00:00:00 Kentaro Fujita 00:03:08 Marshmallow Tests, Self-Control; Adult Modeling 00:08:24 Criticism of Marshmallow Tests, Learning Self-Control 00:15:08 Sponsors: David & Lingo 00:17:34 Movement & Motivation 00:21:42 Doing Hard Things; Exhaustion & Depletion Effect 00:29:02 Willpower vs Self-Control, Improving Self-Control 00:34:27 Aspiration or Fear for Motivation, Long- vs Short-Term Outcomes 00:40:55 Self-Control Toolkit, Tool: Failure & Exploration 00:46:44 Sponsor: AG1 00:48:28 Motivation Warm-Up?, Tools: Mindset; Motivation Orientation 00:57:30 Imperfect Conditions, Self-Control Conflicts, Tool: Why vs How 01:05:25 Tool: "Whys" & Motivation Goals 01:11:26 Competition, Tool: Motivation Types 01:17:13 Sponsor: LMNT 01:18:33 Abstinence vs Moderation, Consistency vs Rigidity 01:27:48 Burnout; "Invisible" Goals, Single Goal & Trade-Offs 01:35:17 Intrinsic Motivation for Sustained Goals 01:40:16 Sponsor: Function 01:41:53 Meaning in Simple Tasks, Ikigai 01:49:03 Self-Control Failure, Tools: Distancing, 3rd Person & Heros 01:55:04 Words as Motivation, Visualization, Social Validation 02:03:51 Music, Anchors, Nostalgia 02:06:46 Intrinsic vs Extrinsic Motivation, Job & Salary 02:14:11 Mindfulness & Taking Breaks, Wabi-Sabi & Imperfection, Ikigai 02:20:56 Future Directions 02:25:19 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, my guest is Dr. Casey Halpern, MD, a professor of neurosurgery at the Perelman School of Medicine at the University of Pennsylvania. We discuss how deep brain stimulation and other neuromodulation approaches are being used to treat Parkinson's disease, obsessive-compulsive disorder (OCD), binge eating disorder and depression-related symptoms. We also explore the brain circuits that drive compulsions, cravings and impulsivity, as well as emerging non-invasive tools for predicting and treating harmful behaviors. Show notes: https://go.hubermanlab.com/QTgU0Jx Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Casey Halpern Penn Medicine Profile: https://www.pennmedicine.org/providers/profile/casey-halpern X: https://x.com/halpernc LinkedIn: https://www.linkedin.com/in/casey-halpern-a1569749 Timestamps 00:00:00 Casey Halpern 00:00:20 Neurosurgery, Deep Brain Stimulation 00:04:19 Obsessive-Compulsive Disorder (OCD) & Treatments 00:10:11 OCD Brain Areas, Addiction 00:12:34 Nucleus Accumbens, Risk & Rewards; Binge Eating Disorder 00:16:50 Non-Invasive Brain Stimulation, Transcranial Magnetic Stimulation 00:24:33 Awareness of Cravings, Severe Binge Eating Disorder 00:28:38 Artificial Intelligence/Machine Learning & Predicting Impulsive Behavior 00:32:44 Acknowledgements #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Paul Conti, MD, is a board-certified psychiatrist and an expert in how to improve mental health and increase your sense of agency and wellbeing. He is also an expert in trauma treatment. We discuss practical tools you can use to gain insight into your natural strengths and to make better life choices on your own behalf. We explore how these tools can help overcome low motivation, intrusive thoughts and self-destructive bad habits. We also discuss how to balance internal reflection and external action to ensure you move your life forward in the right directions. Show notes: https://go.hubermanlab.com/ignr1Bk Thank you to our sponsors AG1: https://drinkag1.com/huberman Helix Sleep: https://helixsleep.com/huberman BetterHelp: https://betterhelp.com/huberman Function: https://functionhealth.com/huberman Rorra: https://rorra.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Paul Conti Website: https://drpaulconti.com Books: https://amzn.to/4tOULFf Pacific Premier Group: https://pacificpremiergroup.com LinkedIn: https://www.linkedin.com/in/dr-paul-m-conti-845074216 Timestamps 00:00:00 Paul Conti 00:02:51 Self View; Tool: What's Going Right?; State Dependence 00:10:03 Sponsors: Helix Sleep & BetterHelp 00:12:44 Tool: Compassionate Curiosity; Falseness; Social Media 00:21:00 Doing vs Thinking; Self-Reflection 00:29:55 External vs Internal Processing, Balance 00:40:42 Sponsor: AG1 00:42:26 Quiet vs Verbal; Questions to Learn About Self 00:53:17 Examined Life & Reflection; Changing Unwanted Behavior 01:02:54 Making Positive Changes, Problem Solving 01:07:26 Sponsor: Function 01:09:03 Behavior Pattern Insight & Reclaiming Agency 01:17:06 Agency & Control; Getting in Your Own Way 01:22:49 Trauma, Living Intentionally; Internal Turmoil 01:29:08 Intrusive Thoughts, Tool: Self Talk Awareness; Dreams 01:34:10 Sponsor: Rorra 01:35:23 Trauma & Emotions; Healing Childhood Trauma 01:43:32 Photographs, Positive Climate for the Mind; Spirituality, Good & Evil 01:52:53 Happiness & Expectations; Death, Living a Good Life 02:03:10 Book Writing; Acknowledgements 02:07:25 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #mentalhealth Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, I explain how the body senses and uses sugar, and why understanding those mechanisms can help reduce sugar cravings. I discuss different types of sugar and how they are processed by pathways in the gut and the brain to shape appetite and the desire for specific foods. I also share many science-based tools to help curb sugar cravings and support healthy blood sugar regulation. Show notes: https://go.hubermanlab.com/VAHQhla Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Sugar 00:00:37 Hunger, Hormones & Blood Glucose 00:03:03 Fructose vs Glucose, Controlling Hunger 00:06:30 Brain Circuits: Sweet Taste & Nutritive Pathways 00:09:27 Sweet Taste & Dopamine 00:11:58 Gut & Blood Glucose; Tool: Sugar Cravings & Hidden Sugars 00:14:20 Glycemic Index, Tool: Food Choices, Fiber & Sugar Intake 00:18:22 Glutamine Supplementation, Leaky Gut & Sugar Cravings 00:20:44 Tools: Lemon Juice & Cinnamon to Blunt Blood Glucose 00:25:05 Berberine & Potent Molecules to Regulate Blood Glucose 00:26:47 Tool: Quality Sleep & Sugar Cravings #hubermanlab #health #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Scott Galloway is a professor of marketing at New York University's Stern School of Business. We discuss masculine roles and obligations of past, present and future. We explore which are timeless and which are changing, and positive steps boys and men can take to create meaning and stability in their lives. We cover work, finances, health and relationships to build a grounded, purposeful life. We also discuss tech, social media, alcohol, cannabis and porn. Throughout, we emphasize specific daily practices for building mental, physical and economic resilience, compassion for others, and for navigating key life decisions in every realm. Show notes: https://go.hubermanlab.com/0OWlXRU Thank you to our sponsors AG1: https://drinkag1.com/huberman David: https://davidprotein.com/huberman Wealthfront*: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman LMNT: https://drinklmnt.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Scott Galloway Academic profile: https://www.stern.nyu.edu/faculty/bio/scott-galloway Notes on Being a Man (book): https://amzn.to/4sSUJL3 No Mercy / No Malice newsletter: https://www.profgmedia.com/s/no-mercy-no-malice The Prof G Pod: https://podcasts.voxmedia.com/show/the-prof-g-pod-with-scott-galloway Pivot podcast: https://podcasts.voxmedia.com/show/pivot Substack: https://www.profgmedia.com Other books: https://amzn.to/42wg4za Instagram: https://www.instagram.com/profgalloway Threads: https://www.threads.com/@profgalloway YouTube: https://www.youtube.com/@TheProfGPod TikTok: https://www.tiktok.com/@profgalloway LinkedIn: https://www.linkedin.com/in/profgalloway Timestamps 00:00:00 Scott Galloway 00:02:45 Mentoring Young Men 00:06:16 Positive Masculinity Defined 00:13:37 Sponsors: David & Wealthfront 00:16:33 Men & Goals, Role Models, Technology; Relationships 00:26:34 Elon Musk; Big Tech 00:31:53 Varying Role Models, Flaws; Criticism, Big Tech & Incendiary Content 00:43:33 Sponsor: AG1 00:44:57 Fear, Dating & Rejection, Relationship Dynamics 00:53:39 Social Media Impacts on Kids; Regulation 01:06:03 Phone, Dopamine & Pseudo-OCD; Solutions 01:14:03 Sponsor: Function 01:15:14 Naval Academy & Lifestyle Protocols, Mandatory National Service 01:23:08 Alcohol Phones & Professional Considerations 01:33:43 Drinking Age; Cannabis, THC 01:37:16 Sponsor: LMNT 01:38:36 Cannabis; Porn, Addiction 01:46:14 Anger; Testosterone; Aspirational Masculinity, Toxic Femininity 01:56:25 Advocating for Young Men, Economic Opportunity, Gerontocracy 02:04:43 Generation Gaps, Retirement, "Vampire" Generation 02:10:30 Bet on Unremarkable, Universities & Vocations; Gerontocracy 02:18:48 Aging; Paying it Forward & Male Mentorship 02:25:33 Seeking Mentors, Young Men; Acknowledgments 02:33:13 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #scottgalloway *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: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, my guest is Dr. Erich Jarvis, PhD, a professor and Head of the Laboratory of Neurogenetics of Language at Rockefeller University and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits and genes underlying spoken language and why the ability to learn and produce vocalizations is extraordinarily rare in the animal kingdom. We also explore why song likely evolved before language, how gesture and movement share deep neural roots with speech, the neurobiology of stuttering, why childhood is the optimal window for language acquisition, and how physical movement — including dance — may help preserve speech and cognitive function across a lifetime. Show notes: https://go.hubermanlab.com/C1XC6tO Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Erich Jarvis Dr. Erick Jarvis' Lab: https://www.jarvislab.net Rockefeller University: https://www.rockefeller.edu/our-scientists/heads-of-laboratories/1159-erich-d-jarvis Google Scholar: https://scholar.google.com/citations?user=cI-fi9MAAAAJ X: https://x.com/erichjarvis Instagram: https://www.instagram.com/erich_d_jarvis LinkedIn: https://www.linkedin.com/in/erich-jarvis-ba73624 Timestamps 00:00:00 Speech & Language 00:00:23 Speech vs. Language; Brain Pathways 00:02:07 Gesture, Movement & Language Evolution 00:04:31 Emotion, Innate Sounds & Vocal Learning 00:06:50 Evolution of Spoken Language 00:07:04 Neanderthals & the Origins of Human Language 00:08:17 Songbird & Human Speech Circuits Compared 00:09:08 Critical Periods & Vocal Learning in Birds 00:10:55 Convergent Evolution; Genes & Speech Circuits 00:13:20 Innate Predisposition to Learn; Birdsong Dialects 00:15:39 Pidgin Language & Cultural-Genetic Evolution 00:17:46 Genes Controlling Speech Pathways 00:20:30 Critical Periods & Multilingualism 00:22:41 Music, Emotion & Semantic vs. Affective Communication 00:25:38 Facial Expression & Speech Circuits 00:27:28 Written Language & Neural Circuitry 00:28:53 Stuttering; Basal Ganglia & Neurogenesis 00:31:09 Texting, Technology & Language Change 00:32:42 Tool: Movement, Dance & Cognitive Health 00:34:49 Recap Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Marc Brackett, PhD, is founding director of the Yale Center for Emotional Intelligence and a professor in the Child Study Center at Yale University. We discuss the science of emotion regulation and practical tools to increase your emotional intelligence. Dr. Brackett clarifies exactly how to do that both in the context of relationships, but also things that you can do on your own to become more emotionally intelligent to later serve you in the context of relationships, work, school, etc. We also discuss how your childhood experiences influence your relationship with emotions, with particular emphasis on how boys and men are socialized around emotional processing and expression. Show notes: https://go.hubermanlab.com/TN3UuRk Thank you to our sponsors AG1: https://drinkag1.com/huberman Joovv: https://joovv.com/huberman Lingo: https://hellolingo.com/huberman LMNT: https://drinklmnt.com/huberman Rorra: https://rorra.com/huberman Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Marc Brackett Website: https://marcbrackett.com Academic Profile: https://medicine.yale.edu/profile/marc-brackett Yale Center for Emotional Intelligence: https://medicine.yale.edu/childstudy/services/community-and-schools-programs/center-for-emotional-intelligence Dealing with Feeling: https://amzn.to/48bJd68 Permission to Feel: https://amzn.to/48dkgaq Instagram: https://www.instagram.com/marc.brackett YouTube: https://www.youtube.com/@MarcBrackett Facebook: https://www.facebook.com/marc.brackett.5 Dealing with Feeling podcast: https://www.youtube.com/playlist?list=PLRM-kVGeBRqdXAf7q7ut91HZQlfZSx_VX Timestamps 00:00:00 Marc Brackett 00:02:55 Emotion Regulation 00:05:53 Emotion Mindset, Anxiety; Good or Bad Emotions? 00:11:25 Sponsors: Joovv & Lingo 00:13:54 Permission for Happiness; Gender, Emotion Suppression 00:22:13 Young Men, Vulnerability, Incapable; Gay Men 00:31:00 Boys & Men, Crying; Emotion Socialization 00:37:34 Sponsor: AG1 00:38:58 Physical Interaction; Rough/Tumble Play, Teaching Emotion Regulation 00:46:47 Emotion Calibration, Tools: Leaders & Being a Role Model; Meta-Moment 00:56:15 Meditation & Stress Tolerance, Tool: Label Emotions; Childhood 01:03:12 Sponsor: LMNT 01:04:32 Understand Your Assumptions, Tool: Intentional Co-Regulation 01:12:09 Vocabulary & Rethinking Emotion, Tool: Reframing 01:15:49 Emotional Intelligence Training, Self-Evaluation 01:22:15 Living with Discomfort & Emotional Intelligence 01:27:01 Marc's Work & Criticism; Emotion "Leakage" & Switching Mindset 01:34:19 Sponsor: Rorra 01:35:32 Excitement, Positive Emotion; Modern Concerns, AI & Disconnection 01:45:11 Major Societal Challenges & Everyday Progress 01:54:38 Physical/Emotional Identity & Envision Best Self, Tool: Meta-Moment 02:05:33 Emotional Intelligence 02:12:46 Curiosity & Compassion; Reflection, Identity 02:19:32 Point of Connection Game 02:25:02 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #science #emotionalintelligence Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this ⁠Huberman Lab Essentials⁠ episode, I explain how memories are formed and how key neurochemicals, such as adrenaline, can be leveraged to enhance memory formation. I also share science-based protocols to enhance learning, strengthen memory recall and reduce the number of repetitions needed to retain new information. In addition, I discuss how exercise supports cognitive function and memory and explore unique memory phenomena such as déjà vu. Show notes: https://go.hubermanlab.com/kCtk1Nj Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Timestamps 00:00:00 Memory 00:00:21 Sensory Stimuli & Memory Bias 00:01:54 Associations & Memory; Tool: Repetition 00:04:26 Stress, Adrenaline & Strengthening Memories 00:09:51 Caffeine & Stimulants, Tool: Timing to Enhance Learning & Memory 00:13:20 Tool: Naps & Sleep for Learning & Memory; Increase Adrenaline, Chronic Stress 00:19:13 Adrenaline Boosts Memory: Centuries-Old Practice 00:21:20 Tool: Cardiovascular Exercise & Brain Health, Neurogenesis 00:23:29 Exercise, Osteocalcin, Hippocampus & Memory 00:26:55 Tool: Photographs, Mental Snapshots & Improved Memory 00:29:54 Déjà Vu 00:32:08 Tool: Brief Mediation Practice to Enhance Memory 00:34:24 Recap #hubermanlab #memory #science Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Dr. Natalie Crawford, MD, is a double board-certified OB-GYN and reproductive endocrinologist. We discuss how to improve hormone health at any age and the importance of fertility markers not just for pregnancy, but as a powerful window into overall health, vitality and longevity. We discuss hormone replacement therapy, egg freezing, IVF, and what biomarkers like AMH really indicate. Plus, how anti-inflammatory diets and specific supplements can be beneficial and the impact of microplastics and certain fragrances on hormones. We also discuss lesser-known factors that deplete male and female fertility, vitality and health. This conversation highlights how better understanding of hormones and your reproductive markers can empower better informed choices at every stage of life. Show notes: https://go.hubermanlab.com/czMXcT4 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 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. Natalie Crawford As a Woman podcast: https://www.nataliecrawfordmd.com/podcast Website: https://www.nataliecrawfordmd.com The Fertility Formula (book): https://amzn.to/4c79e8Z Fora Fertility clinical practice: https://www.forafertility.com Pinnacle: https://pinnacle-conference.com Courses: https://www.nataliecrawfordmd.com/courses Instagram: https://www.instagram.com/nataliecrawfordmd YouTube: https://www.youtube.com/c/NatalieCrawfordMD Facebook: https://www.facebook.com/nataliecrawfordmd X: https://twitter.com/ncrawfordmd TikTok: https://www.tiktok.com/@nataliecrawfordmd Pinterest: https://www.pinterest.com/nataliecrawfordmd LinkedIn: https://www.linkedin.com/in/natalie-crawford-md-8a56021a0 Timestamps 00:00:00 Natalie Crawford 00:02:26 Fertility as a Health Marker, Infertility 00:05:34 Perimenopause, Menopause, Hormone Replacement Theory 00:11:01 Sponsors: David & BetterHelp 00:13:35 Hormone Therapy, Extending Ovarian Lifespan 00:19:11 Plastics, Toxins & Fertility 00:22:02 Does Prior Pregnancy Make Conception Easier?, Secondary Infertility 00:29:02 Testing Sperm; Pregnancy Loss & Conceiving Again, Fertility Testing 00:38:17 Sponsor: AG1 00:39:40 Menstrual Cycle, Egg Number & Quality, AMH Test 00:48:17 Tool: AMH Test; Fertility Education & Patient Choices 00:53:13 Tool: Tracking Ovulation; Ovulation Disorders 00:55:11 AMH Test Cost; Genetic Testing & Patient Choice 01:01:13 Does Egg Freezing Cause Early Menopause?, In Vitro Fertilization (IVF) 01:05:29 Egg Freezing, IVF, Ethical Concerns; Embryo Banking 01:15:21 Sponsor: Eight Sleep 01:16:39 Egg Freezing, Cost & Patient Choices 01:21:22 Concieving After Hormonal Birth Control, IUD or Depo-Provera 01:27:17 Pregnancy Termination & Concieving Again 01:29:28 Support Egg Quality, Tools: Ovulation & Avoiding NSAIDs; 5 Lifestyle Non-Negotiables 01:34:03 Sleep, Melatonin; Cold Plunge 01:38:41 Curcumin, NAD/NR, CoQ10, Supplements for Prenatal Care & Sperm Health 01:42:05 Sponsor: Function 01:43:16 Fertility Research into Supplements & Lifestyle Factors 01:48:21 Inflammation, Red Light 01:53:12 Cannabis & Detriments to Egg & Sperm Health 01:58:57 Nicotine, Smoking, Egg Health & Sperm Count; Healthy Lifestyle Practices 02:02:21 GLP-1s, PCOS, Endometriosis; Human Growth Hormone 02:10:58 Platelet-Rich Plasma; Paternal Age & Sperm Quality; Biotin 02:17:27 Endocrine Disruptors, Fragrances, Receipts, Tool: Fragrance-Free 02:22:48 Patient Education & Empowerment; Inflammation, Celiac Disease 02:25:40 Anti-Inflammatory Diet, Protein, Fiber, Red Meat 02:33:25 Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter #hubermanlab #health #hormonehealth #fertility Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this Huberman Lab Essentials episode, my guest is Dr. David Anderson, PhD, a professor of biology at the California Institute of Technology (Caltech) and an investigator at the Howard Hughes Medical Institute (HHMI). We discuss the brain circuits that underlie how emotions emerge and shape behaviors, including the neural control of fear, aggression and pain. We also explore how hormones and neuromodulators influence these emotional states, and why understanding these hidden internal processes is essential for improving future mental health treatments. Show notes: https://go.hubermanlab.com/blBjp0e Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Dr. David Anderson Caltech academic profile: https://davidandersonlab.caltech.edu/people/professor-david-j-anderson The Nature of the Beast (book): https://amzn.to/3qsrdOH Lab website: https://davidandersonlab.caltech.edu Publications: https://scholar.google.com/citations?user=C88XVPQAAAAJ Timestamps 00:00:00 David Anderson 00:00:20 Emotions vs States 00:01:53 Emotion Qualities: Persistence & Generalization 00:04:04 Aggression 00:06:39 Evolution of Fear & Aggression, Offensive vs Defensive Aggression 00:08:55 Homeostatic Behaviors & Hydraulic Pressure 00:11:56 Testosterone, Estrogen & Aggression 00:13:49 Female vs Male Aggression 00:15:46 Mating Behavior & Aggression; Sexual Violence 00:19:21 Periaqueductal Gray, Pain Control & Fighting 00:23:36 Tachykinin, Pain, Social Isolation & Aggression 00:28:08 Emotions & Somatic Feeling; Vagus Nerve 00:32:48 Acknowledgements & Future Direction Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer