Andrew Huberman

在本期Huberman Lab Essentials节目中，我将探讨健康饮食以及临床认可的饮食失调症，包括厌食症、暴食症和暴饮暴食症。 我将解释大脑回路、瘦素等激素以及奖赏系统如何相互作用，以调节食欲、饱腹感和整体饮食行为。同时，我会讨论与厌食症相关的严重健康风险，说明紊乱的饮食习惯如何促使其发展，并重点介绍基于证据的厌食症治疗方法。最后，我将探讨暴食症和暴饮暴食症，分析其根本原因以及常用于支持康复的药物疗法。 节目笔记：https://go.hubermanlab.com/pexmg01 Huberman Lab Essentials是精选自往期完整Huberman Lab节目的短篇内容，聚焦核心科学知识和实用方案。观看完整版节目：https://youtu.be/2XGREPnlI8U 观看更多Huberman Lab Essentials节目：https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *关注Huberman Lab* Instagram：https://www.instagram.com/hubermanlab Threads：https://www.threads.net/@hubermanlab X：https://twitter.com/hubermanlab Facebook：https://www.facebook.com/hubermanlab TikTok：https://www.tiktok.com/@hubermanlab LinkedIn：https://www.linkedin.com/in/andrew-huberman 网站：https://www.hubermanlab.com 新闻通讯：https://www.hubermanlab.com/newsletter *时间戳* 00:00:00 饮食失调症 00:01:05 禁食、间歇性禁食、健康饮食 00:06:10 自我诊断的注意事项 00:07:20 饮食失调症、神经性厌食症 00:11:07 饥饿与饱腹感；食欲、体脂与大脑 00:15:48 稳态与奖赏系统、饮食失调症 00:19:40 厌食症、青春期、对食物的过度敏感 00:22:46 决策与反射/习惯、厌食症 00:26:20 厌食症与打破习惯、疗法及家庭治疗模式 00:28:59 扭曲的自我形象与厌食症 00:31:53 暴食症与暴饮暴食症、冲动性及处方治疗 00:35:39 总结与关键要点 免责声明与披露：https://www.hubermanlab.com/disclaimer

我的嘉宾是马克·伯曼博士，芝加哥大学心理学教授，他的研究探索了不同的物理环境——尤其是自然环境和自然中发现的模式——如何积极影响我们的专注能力、认知表现以及身心健康。我们讨论了物理环境如何影响注意力、压力水平以及大脑和心脏健康。他解释了即使是短暂接触自然环境、自然图像和声音，也能恢复和提升注意力容量、减少精神疲劳，并帮助对抗反刍思维和抑郁。无论你生活在城市、郊区还是乡村，本期节目都提供了基于科学的简单策略，教你如何将自然和自然元素融入日常生活，从而积极改变你的认知能力及身心健康。 节目笔记：https://go.hubermanlab.com/KO7TQWc *感谢我们的赞助商* AG1：https://drinkag1.com/huberman Helix Sleep：https://helixsleep.com/huberman BetterHelp：https://betterhelp.com/huberman Our Place：https://fromourplace.com/huberman LMNT：https://drinklmnt.com/huberman *关注Huberman Lab* Instagram：https://www.instagram.com/hubermanlab Threads：https://www.threads.net/@hubermanlab X：https://twitter.com/hubermanlab Facebook：https://www.facebook.com/hubermanlab TikTok：https://www.tiktok.com/@hubermanlab LinkedIn：https://www.linkedin.com/in/andrew-huberman 网站：https://www.hubermanlab.com 新闻通讯：https://www.hubermanlab.com/newsletter *马克·伯曼博士* 芝加哥大学学术简介：https://voices.uchicago.edu/bermanlab/berman 《自然与心灵》（书籍）：https://amzn.to/4kx4oml 实验室网站：https://voices.uchicago.edu/bermanlab 论文：https://scholar.google.com/citations?user=zCT_0OQAAAAJ&hl=en X：https://x.com/EnvNeuroLab *时间戳* 00:00:00 马克·伯曼 00:02:14 直接注意力 vs 非自愿注意力、精神疲劳、注意力恢复理论 00:06:59 注意力疲劳、专注力与视觉、工具：在自然中恢复注意力 00:11:26 赞助商：Helix Sleep 和 BetterHelp 00:13:50 专注工作、工具：工作前的自然休息以增强专注力 00:15:54 自然散步与认知益处、比较自然与城市环境 00:21:31 自然、“柔和迷人的刺激”、分形 00:27:12 自然图像与声音、认知益处 00:30:03 城市 vs 自然图像、复杂性与图像压缩；语义学 00:40:44 时间感知与自然；艺术画廊 00:45:32 工具：重置注意力与自然休息；恢复性自然环境的特征 vs 专注工作空间；在自然中的时间长度 00:52:47 赞助商：AG1 和 Our Place 00:55:59 自然、时间与拓宽注意力；分形与自然 01:02:21 自然 vs 城市环境与大脑、社交媒体与注意力 01:09:44 抑郁与反刍思维、心理健康、注意力与自然 01:14:56 睡眠 vs 清醒；保护注意力、社交媒体 01:24:44 赞助商：LMNT 01:26:19 冲动、发短信与注意力、冥想 vs 自然恢复 01:33:10 被动恢复性活动 vs 被动消耗性活动、“精神肥胖”、注意力持续时间缩短 01:37:31 儿童、手机、工具：自然自由玩耍；社交欢乐时光、工具：独处自然休息 01:45:30 自然的身体健康益处、树木与室内绿植；水族箱 01:53:26 思想、情感与物理空间、亲生物设计、将自然引入室内 02:01:03 自然休息、将自然融入学校、工作、家庭与城市；森林浴 02:09:18 零成本支持、YouTube、Spotify 和 Apple 关注与评论、赞助商、YouTube 反馈、协议书籍、社交媒体、神经网络新闻通讯 免责声明与披露：https://www.hubermanlab.com/disclaimer

在本期《Huberman Lab 精要》节目中，我的嘉宾是斯坦福大学生物学、神经学与神经科学教授罗伯特·萨波尔斯基博士。 我们讨论了不同类型的压力，以及我们如何将压力视为有害或有益，这在很大程度上取决于具体情境。他还解释了睾酮如何放大已有的行为和倾向，并强调了雌激素在支持大脑和身体健康方面的关键作用。我们还探讨了用于缓解压力的日常认知实践，以及受社交媒体和复杂社会等级影响的现代生活如何塑造我们对压力的反应。 节目笔记：https://go.hubermanlab.com/MPalfmV 《Huberman Lab 精要》是专注于过往完整版《Huberman Lab》节目中核心科学与实践要点的短篇集。观看完整版节目：https://youtu.be/DtmwtjOoSYU 观看更多《Huberman Lab 精要》节目：https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *关注Huberman Lab* Instagram：https://www.instagram.com/hubermanlab Threads：https://www.threads.net/@hubermanlab X：https://twitter.com/hubermanlab Facebook：https://www.facebook.com/hubermanlab TikTok：https://www.tiktok.com/@hubermanlab LinkedIn：https://www.linkedin.com/in/andrew-huberman 网站：https://www.hubermanlab.com 新闻通讯：https://www.hubermanlab.com/newsletter *时间戳* 00:00:00 罗伯特·萨波尔斯基 00:00:23 积极与消极压力；兴奋感，杏仁核 00:02:47 睾酮与大脑，攻击性，等级制度 00:06:27 睾酮，动机，挑战与自信 00:11:01 多巴胺，睾酮与动机 00:13:28 雌激素，大脑与健康，替代疗法 00:15:21 压力缓解 00:19:17 压力缓解的认知实践，个体差异，一致性 00:21:36 压力，感知与个体差异 00:23:58 情境，压力与大脑 00:27:05 社交媒体，情境，多重等级 00:30:15 致谢 免责声明与披露：https://www.hubermanlab.com/disclaimer

在本期Huberman Lab Essentials节目中，我将探讨重度抑郁症，包括其背后的生物学机制，并讨论基于科学的方法来缓解症状、改善情绪。 我描述了抑郁症的广泛症状，并解释了关键神经递质、激素、压力、遗传因素和炎症如何导致其发生与持续。我还涵盖了治疗方案，从传统的抗抑郁药物类别到氯胺酮和裸盖菇素等新兴疗法。最后，我重点介绍了基于生活方式的工具，包括运动、补充剂和饮食策略，这些方法有助于管理抑郁症状并促进心理健康。 节目笔记：https://go.hubermanlab.com/Tg17gmA Huberman Lab Essentials是专注于过往完整Huberman Lab节目中核心科学与方案要点的短篇集。观看完整节目：https://youtu.be/Xu1FMCxoEFc 观看更多Huberman Lab Essentials节目：https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S *关注Huberman Lab* Instagram：https://www.instagram.com/hubermanlab Threads：https://www.threads.net/@hubermanlab X：https://twitter.com/hubermanlab Facebook：https://www.facebook.com/hubermanlab TikTok：https://www.tiktok.com/@hubermanlab LinkedIn：https://www.linkedin.com/in/andrew-huberman 网站：https://www.hubermanlab.com 新闻通讯：https://www.hubermanlab.com/newsletter *时间戳* 00:00:00 重度抑郁症 00:01:10 抑郁症状 00:06:14 抑郁症药物、SSRIs；去甲肾上腺素、多巴胺与血清素 00:13:14 甲状腺激素、皮质醇、压力与抑郁症、月经周期、遗传因素 00:16:23 增加去甲肾上腺素，工具：刻意冷暴露与运动 00:18:43 慢性炎症与抑郁症，工具：Omega-3（EPA）与运动 00:23:52 工具：一水肌酸补充剂与改善抑郁症 00:25:32 新型抑郁症疗法，氯胺酮，裸盖菇素 00:30:41 生酮饮食与难治性抑郁症，GABA 00:33:09 总结与关键要点 免责声明与披露：https://www.hubermanlab.com/disclaimer

哈罗德·麦基博士是食品化学与烹饪科学领域的知名作家。他阐释了烹饪方法、炊具类型及温度如何改变食物与饮品的风味，并提出了简单而有效的方法来提升营养吸收效率。我们还探讨了个体生物学、基因及文化背景如何塑造我们的味觉偏好。无论你是经验丰富的厨师，还是单纯热爱美食的人，这场对话都将改变你对食物与烹饪的认知，为你提供可实践的技巧，并加深你对饮食体验的欣赏。 节目笔记：https://go.hubermanlab.com/JeZ4W99 *感谢我们的赞助商* AG1：https://drinkag1.com/huberman Eight Sleep：https://eightsleep.com/huberman Our Place：https://fromourplace.com/huberman Mateina：https://drinkmateina.com/huberman Function：https://functionhealth.com/huberman *关注Huberman Lab* Instagram：https://www.instagram.com/hubermanlab Threads：https://www.threads.net/@hubermanlab X：https://twitter.com/hubermanlab Facebook：https://www.facebook.com/hubermanlab TikTok：https://www.tiktok.com/@hubermanlab LinkedIn：https://www.linkedin.com/in/andrew-huberman 网站：https://www.hubermanlab.com 新闻通讯：https://www.hubermanlab.com/newsletter *哈罗德·麦基博士* 网站：https://www.curiouscook.com X：https://x.com/Harold_McGee 斯坦福大学 | 食品：https://food.stanford.edu/harold-mcgee 《嗅觉探秘》（书籍）：https://amzn.to/4kgH4ZZ 其他书籍：https://amzn.to/4errjy5 Instagram：https://www.instagram.com/mcgee.onfood.onsmells *时间戳* 00:00:00 哈罗德·麦基 00:02:21 食品化学、铜的使用、现代与传统技术 00:09:59 赞助商：Eight Sleep 与 Our Place 00:13:33 烹饪、食物与热量、味觉与嗅觉 00:22:10 鲜味、咸味、炖煮与肉类 00:29:56 烹饪与饮食的化学、糖类与结合物；慢享食物 00:36:14 咸味餐与甜点；上菜顺序；味觉清洁剂 00:43:56 盐、基准线及味觉偏好的变化 00:47:18 赞助商：AG1 与 Mateina 00:50:07 全食物与加工食品、味觉与享受 00:53:37 冲泡咖啡、水温、研磨粗细 01:00:33 茶与单宁酸、茶树种植；茶与餐食、多酚 01:08:16 食物组合、个体耐受性；是否存在最佳饮食？ 01:11:34 洋葱与大蒜、组胺；减少切洋葱流泪的技巧 01:13:55 肠道敏感性与食物、辣椒素与辛辣食物 01:17:21 超级味觉者与味蕾、苦味、厨师 01:21:57 赞助商：Function 01:23:45 盐与苦味、水果加盐、啤酒或咖啡、温啤酒 01:26:11 人类饮酒与巧克力的历史 01:29:25 葡萄酒价格与口感、葡萄酒知识 01:35:49 奶酪制作、陈年奶酪与结晶、酪氨酸；烟熏风味、蒸馏 01:44:30 发酵、“臭鱼”、鱼子酱、传统与新式食物 01:50:42 个人历程、天文学、诗歌与食物 01:54:55 豆类与胀气、技巧：浸泡豆子 01:57:23 肠道微生物组、发酵食品；儿童与食物厌恶 02:00:47 香菜与口味分歧；微波爆米花、帕玛森奶酪 02:04:46 约翰·济慈诗歌《秋颂》；致谢 02:10:48 零成本支持、YouTube、Spotify 与 Apple 关注及评论、赞助商、YouTube 反馈、Protocols 书籍、社交媒体、神经网络新闻通讯 免责声明与披露：https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/it2boBG Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com 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. Chris Palmer Website: https://www.chrispalmermd.com X: https://x.com/chrispalmermd Instagram: https://www.instagram.com/chrispalmermd YouTube: https://www.youtube.com/@ChrisPalmerMD Facebook: https://www.facebook.com/ChrisPalmerMD 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 Ketogenic Diet & Schizophrenia Success Story 00:11:01 Nutrition for Mental Disorders, Ketosis, Highly Processed Foods 00:13:55 Epilepsy & Ketogenic Diet, Fasting; Mitochondrial Benefits 00:19:54 Mitochondria Functions, Mental Disorders 00:25:44 Mitophagy, Autophagy, Longevity & Calorie Restriction 00:30:51 Carbohydrate Restriction, Depression Treatment 00:33:49 Acknowledgements #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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/ujUp8hY Pre-order Protocols: https://protocolsbook.com 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 Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter 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. Masud Husain Website: https://www.masudhusain.org Academic profile: https://www.ndcn.ox.ac.uk/team/masud-husain Cognitive Neurology Research Group: https://www.ndcn.ox.ac.uk/research/cognitive-neurology Our Brains, Our Selves (book): https://geni.us/WljOcr BlueSky: https://bsky.app/profile/masudhusain.bsky.social X: https://x.com/MasudHusain LinkedIn: https://uk.linkedin.com/in/masud-husain-3874708b 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 #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/V8GCPL7 Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com 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 Rick Rubin Tetragrammaton: https://www.tetragrammaton.com The Creative Act (book): https://geni.us/jEcQ6hb Instagram: https://www.instagram.com/rickrubin X: https://x.com/RickRubin 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 00:05:27 Creative Aperture & New Perspectives 00:07:05 External Feedback & Staying True to the Work 00:08:31 Finishing Creative Projects 00:09:52 Focus, Disengagement & the Subconscious 00:12:32 Perception, Storytelling & Uncertainty 00:15:22 Pro Wrestling, Playfulness & Reality 00:16:44 Morning Routine & Receptivity 00:17:34 Four Phases of Creative Work; Deadlines 00:22:31 Self-Doubt as a Creative Tool 00:23:36 Capturing Real Moments; Authenticity 00:24:41 Routines, Advice & Staying Open 00:26:16 Look for Clues; Belief & Attention 00:29:15 Meditation: Mantra, Breath & Awareness 00:31:13 Monroe Institute Surgical Support Series #hubermanlab #rickrubin #creativity Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/aUJzvwy 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 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. Ralph Adolphs Academic Profile: https://www.hss.caltech.edu/people/ralph-adolphs Lab Website: https://emotion.caltech.edu Books & Recent Publications: https://emotion.caltech.edu/publications Publications: https://scholar.google.com/citations?hl=en&user=NgQCzOwAAAAJ&view_op=list_works&sortby=pubdate 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 #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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 can transform human health and our experience of life for the better. 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 will benefit from the information and tools Dr. Fei-Fei Li shares in this episode.

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. Show notes: https://go.hubermanlab.com/G3wmc8o Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com 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. Sara Gottfried: Website: https://www.saragottfriedmd.com Academic profile: https://www.jefferson.edu/academics/colleges-schools-institutes/health-professions/emerging-health-professions/faculty-staff/faculty/Gottfried.html Instagram: https://www.instagram.com/saragottfriedmd X: https://twitter.com/drgottfried 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 00:05:40 Tool: Smoothies, Greens Powders & Microbiome 00:06:39 Nutrient Panels, Antioxidants, B Vitamins, Glutathione 00:08:01 Constipation, Thyroid Dysfunction; Trauma & Female Physiology 00:10:17 Tools: Reduce Perceived Stress, Meditation, Yoga, Breathwork 00:11:58 Opportunities by Decade; Androgens & Testosterone Decline 00:13:18 PCOS, Diagnostic Criteria, Hirsutism, Cardiometabolic Risk 00:15:38 Insulin & Glucose; Tool: Continuous Glucose Monitors 00:16:34 Democratizing Health Data 00:17:19 Longevity "Don’ts"; Chronic Cardio & Cortisol; Tool: Adaptive Exercise 00:20:00 Oral Contraceptives, Benefits & Ovarian Cancer Risk 00:21:41 Ovarian Cancer Symptoms, Bloating, CA-125 00:23:04 Oral Contraceptive Risks, Progestins, Inflammation; SHBG & Testosterone 00:26:21 Clitoral Shrinkage; Tools: Alternatives for Painful Periods 00:27:28 Menopause & Perimenopause; 30s Hormonal Baseline 00:29:00 Female Brain, Cerebral Hypometabolism & Alzheimer’s Risk 00:30:58 Slow Brain Energy, Hormone Therapy; Hot Flashes as Biomarkers 00:32:49 Tool: Coronary Artery Calcium Score #hubermanlab #hubermanlabpodcast #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/u6fc4x4 Pre-order Protocols: https://protocolsbook.com Huberman Lab live events: https://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 Huberman Lab Website: https://www.hubermanlab.com 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. Fei-Fei Li Academic profile: https://profiles.stanford.edu/fei-fei-li The Worlds I See (book): https://geni.us/Blpfn Lab: https://svl.stanford.edu Stanford HAI: https://hai.stanford.edu World Labs: https://www.worldlabs.ai X: https://x.com/drfeifei LinkedIn: https://www.linkedin.com/in/fei-fei-li-4541247 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: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/vqRTSoT Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com 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 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 Effects of Key Neuromodulators 00:08:58 Increase Motivation & Dopamine, Tools: Morning Sunlight; Caffeine 00:12:12 Dopamine Supplements: Mucuna Pruriens, L-Tyrosine, Phenethylamine (PEA) 00:15:16 Increase Dopamine, Tool: Deliberate Cold Exposure 00:18:00 Increase Epinephrine (Adrenaline) & Energy, Tools: Exercise, Cyclic Hyperventilation 00:22:25 Enhance Focus & Acetylcholine: Choline-Rich Foods, Nicotine 00:24:40 Acetylcholine Supplements: Alpha-GPC, Huperzine 00:25:34 Serotonin & Mood, Tools: Gratitude, Tryptophan-Rich Foods 00:28:02 Serotonin Supplement: Myo-inositol 00:28:39 Using the Neurochemical Toolkit for Your Goals #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

The episode of the Huberman Lab podcast out now is with Dr. Max Krummel, who is one of the world's top immunologists. We discussed how your immune system works and how to make it work better. Part of the conversation relates to exciting new findings that memories of particular events involving strong emotions — either negative or positive — can re-create the immune status you held at the time the emotion and memory occurred. With each passing year, we learn more about how the immune system and nervous system interact, and indeed how our thoughts and memories impact immune status. Max is a phenomenal biologist and teacher, and one of the people who developed immunotherapies. He's very candid about multiple issues in public health, very nuanced, and I'm certain this episode will both educate and inform action for many people.

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. Show notes: https://go.hubermanlab.com/zKNruC3 Pre-order Protocols: https://protocolsbook.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 Follow Huberman Lab Website: https://www.hubermanlab.com 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 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 #hubermanlab #hubermanlabpodcast Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Protocols releases September 15, 2026 from @simonandschuster and can be pre-ordered now: https://protocolsbook.com It's seven chapters, each covering a different set of health protocols and the science behind them. The book is designed so you can read it start to finish, or navigate easily to the science and tools most important for your specific needs and wishes. I include several studies (and their implications) released just this year, so it's very up to date. There is also a story woven in throughout. There is an audio version available as well, and I read it. And the book is available in multiple languages at the link above. I'm super excited to share PROTOCOLS with all of you! Thank you for your interest in science!

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. Show notes: https://go.hubermanlab.com/NwgtCRz Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Follow Huberman Lab Website: https://www.hubermanlab.com 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 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 00:10:38 Loss, Grief; Tool: Action as a Cure for Adversity 00:12:17 Parenting & Success; Tool: Be the Counterweight, Balance 00:14:54 Sense of Self, Hardcore Music, DIY Attitude & Dissent 00:17:42 Motivation as an Emotion, Discipline 00:18:31 Tool: Move Toward Problems; Indirect Approach & Conflict 00:20:00 Meditation, Detachment & Teaching Young Leaders 00:21:33 Depression, Storm Clouds & Losing Perspective 00:23:54 Tool: Detachment, Oil Rig Story, Field of View 00:28:19 Tools: Take a Step Back, Slow Breathing & Widen Field of View 00:29:19 Tools: Chin Up, Hands Down, Listening; Relationships 00:31:32 Tool: Deliberate Discomfort & Training Resiliency 00:32:04 Acknowledgements #hubermanlab #hubermanlabpodcast #jockowillink Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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! Show notes: https://go.hubermanlab.com/lnCK3JQ Pre-order Protocols: https://protocolsbook.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 Follow Huberman Lab Website: https://www.hubermanlab.com 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 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 #hubermanlab #hubermanlabpodcast #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/sle95XX Watch more Huberman Lab Essentials: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 Huberman Lab Website: https://www.hubermanlab.com 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. Sam Harris Website: https://www.samharris.org Instagram: https://www.instagram.com/samharrisorg YouTube: https://www.youtube.com/channel/UCNAxrHudMfdzNi6NxruKPLw Facebook: https://www.facebook.com/Samharrisorg Timestamps 00:00:00 Sam Harris 00:00:21 Sense of Self, Meditation Purpose; Flow 00:08:37 Self Awareness, Self-Talk & Mental Chatter 00:13:26 Mindfulness, Distractibility 00:18:37 Meditation, Benefits, “Sky-like Mind”; States of Self 00:24:39 Meditation Practice, Mindfulness & Freedom 00:27:23 Psychedelics, Consciousness 00:31:21 Process vs Achieving Goals, Fulfillment in Present #hubermanlab Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://www.hubermanlab.com/episode/accelerate-learning-and-increase-cognitive-capacity-tommy-wood Pre-order Protocols: https://protocolsbook.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 Huberman Lab Website: https://www.hubermanlab.com 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. Tommy Wood Website: https://www.drtommywood.com The Stimulated Mind (book): https://amzn.to/4b3H8dU Academic profile: https://www.peds.uw.edu/directory/thomas-ragnar_wood/1778 Publications: https://www.drtommywood.com/publications BetterBrain: https://www.betterbrain.com Better Brain Fitness podcast: https://www.brainjo.academy/the-better-brain-fitness-podcast Instagram: https://www.instagram.com/drtommywood X: https://x.com/DrRagnar LinkedIn: https://www.linkedin.com/in/tommy-wood-35b685a8 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 #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

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. Show notes: https://go.hubermanlab.com/wH7DHIu 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 Timestamps 00:00:00 Bipolar Disorder 00:01:09 Bipolar I; Manic Episode Symptoms 00:05:00 Bipolar II, Hypomania; Depressive Episodes & Cycling 00:07:30 Lithium Discovery, Dr. John Cade, Uric Acid 00:11:03 Lithium Urate & Guinea Pigs, Control Experiments 00:13:20 Lithium Salts Paper, Toxicity & Monitoring 00:14:30 How Lithium Works: Inflammation & Neuroprotection 00:15:50 Exteroception vs. Interoception, Neural Circuit Atrophy 00:17:31 Drug vs. Talk Therapies 00:18:10 Cognitive Behavioral Therapy, Interpersonal & Social Rhythm Therapy 00:20:00 Electroconvulsive Therapy (ECT), Treatment-Resistant Depression 00:21:37 Caution: Rely on Prescribed Treatment, Suicide Risk 00:22:29 Tool: Lifestyle Support, Sleep, Exercise, Nutrition & Sunlight 00:23:30 Tool: Inositol & Omega-3 Fatty Acids, Fish Oil Study 00:25:30 Full Picture of Treatment 00:26:40 Creativity & Mood Disorders, Eminent Individuals Study 00:30:00 Recap & Key Takeaways #hubermanlab #science #health Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

My guest on the Huberman Lab podcast out now is Dr. Alan Castel, PhD, 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 are 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.

​@CesarMillanOfficial 也就是“狗语者”，最近做客了我的 Huberman Lab 播客。 大多数人遛狗不够，这导致他们的狗大部分时间焦虑且不健康。大多数狗每天至少需要两次30分钟的快步走（甚至60分钟或更多），每天如此。某些品种需要更多。 让狗充分运动对它们的健康至关重要。当然，每天的散步对你也有好处。人们经常问我，我常说的早晨晒太阳对人类有益是否也适用于动物，简短的回答是肯定的——绝对适用。眼睛和大脑中相同的神经元控制着早晨阳光带来的情绪改善和睡眠提升。 我用 Cesar 的方法养大了我的两只斗牛犬-獒犬（和比特犬）混种狗，两次效果都非常好——而且那是一个固执（就我的第二只狗 Strummer 而言，还超级精力充沛）的品种。 每天两次45-60分钟的有结构散步是必需的，通常周末和周三还要进行一次4英里的徒步。 人们对狗的训练方法有争议，但据我所知，每个人都同意狗需要运动。此外，我咨询过的兽医（我家就有一位！）也证实大多数人根本没有让他们的狗得到足够的运动。 与 Cesar 的这一集涵盖了：选择合适的狗，设定你的能量来引导你的狗，知道你的狗需要多少运动，解决行为问题，以及更多内容。

艾伦·卡斯特尔博士是加州大学洛杉矶分校（UCLA）的心理学教授，也是人类记忆与认知老化领域的世界顶尖专家之一。我们探讨了科学究竟如何告诉我们，在任何年龄提升学习能力和记忆力。我们还讨论了记忆的工作原理，为什么所有关于未来的规划和想象都基于过去，虚假记忆，以及如何利用好奇心、情绪和自我测试的检索练习来长期巩固记忆。我们探讨了“超级老人”——那些随着年龄增长认知能力反而提升的人——与其他人相比有何不同做法。本期节目适合所有对记忆科学感兴趣，以及希望了解如何在生命全程中维持和改善记忆工具的人。 节目笔记：https://go.hubermanlab.com/5RRf5z9 感谢我们的赞助商 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 艾伦·卡斯特尔博士 实验室网站：https://castel.psych.ucla.edu 著作（《越老越好》）：https://amzn.to/4yl6tK8 *时间戳* 00:00:00 艾伦·卡斯特尔博士 00:02:41 什么是记忆？重构与元认知 00:04:49 记忆术、记住名字与深度学习 00:08:22 便士与苹果标志、注意与看见、从错误中学习 00:10:43 赞助商：Wealthfront与Helix 00:14:05 神经可塑性、挫败感、好奇心与心态 00:17:42 维持与学习新事物、习惯、新奇感与情绪记忆 00:24:28 “心理照片”、拍照与想象未来 00:29:28 目击者记忆、罗纳德·科顿案、自信与准确性 00:35:07 中期记忆与前瞻记忆、酒店消防出口 00:40:28 赞助商：AG1 00:41:47 当习惯变得致命、航空与人为错误 00:49:01 记忆为何随年龄变化；阿尔茨海默病与修女研究 00:52:34 运动与海马体体积、跌倒与平衡 00:57:14 超级老人与运动员；遗憾、平衡与动力 01:12:08 赞助商：Function 01:13:45 年龄刻板印象、主观年龄与积极年龄信念 01:20:02 目标与计划、诈骗；前扣带回中部与超级老人 01:26:23 文化、韧性、蓝色地带与COVID 01:29:18 逆境、积极效应与代际学习 01:36:31 赞助商：Lingo 01:38:00 局限与目的；时间、家庭与连接 01:44:58 刻意构建记忆；成功老化的ABC 01:51:02 追随兴趣；卡斯特尔的道路与老年人 01:57:16 心理模拟、好奇心研究与选择性 02:01:19 社会情绪选择性理论；史蒂夫·乔布斯与寿命 02:07:10 成功老化的秘诀；状态与特质好奇心 02:11:04 诈骗与AI声音克隆 02:14:31 约翰·伍登、智慧、爱与平衡 02:17:41 从错误中学习；大脑会随年龄变得更好吗？ 02:25:00 结论，越老越好 02:26:00 零成本支持、YouTube、Spotify与Apple关注、评论与反馈、赞助商、协议手册、社交媒体、神经网络通讯 _*此体验可能不代表其他Wealthfront客户，且不保证未来表现或成功。体验因人而异。Andrew Huberman因在其播客中提供付费推荐而从Wealthfront Brokerage获得现金报酬，这构成了利益冲突。现金账户（非存款账户）由Wealthfront Brokerage LLC提供，该公司是FINRA/SIPC成员。Wealthfront Brokerage不是银行。截至2026年1月30日，现金存款的基础年化收益率为3.30%，该利率具有代表性，可能发生变化，且无需最低存款。如果符合条件获得与此促销相关的4.05%整体提升利率，则您的提升利率也可能在3个月促销期内因基础利率下降而发生变化。适用附加条款和条件，详见Wealthfront.com/Huberman。现金账户中的资金被转入合作银行，并在其中赚取可变年化收益率。同日提款或即时支付转账可能受限于目的地机构、每日交易限额以及参与实体（如Wells Fargo、RTP®网络和FedNow®服务）。新的现金账户存款在可转账前需经过2-4天的持有期。投资咨询服务由Wealthfront Advisers LLC提供，该公司是美国证券交易委员会注册的投资顾问。证券投资：非银行存款、银行担保或FDIC保险，可能损失价值。_ 免责声明与披露：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

西泽·米兰是世界知名的犬类行为专家。我们讨论了如何调整你的能量和行为，以确保你的狗保持冷静和快乐，并始终听从你的引导。西泽分享了具体的方法：每天回家时如何与狗互动、如何安排它们的散步，以及如何消除攻击性行为和焦虑。我们探讨了如何判断你的狗在群体中是处于前端、中间还是后端——这是一种天生的特性，决定了它们的大部分需求和个性。我们还探讨了人与人之间的互动如何也基于能量的平衡。无论是养狗者还是非养狗者，都能从这一集中获得极其宝贵的见解和工具。 节目笔记：https://go.hubermanlab.com/yzljuB4 预购《Protocols》：https://protocolsbook.com 感谢我们的赞助商 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 网站：https://www.hubermanlab.com 西泽·米兰 网站：https://www.cesarmillan.com 西泽·米兰的书籍：https://amzn.to/4eNVAsU 《狗语者》与西泽·米兰：https://thedogwhisperer.com 《更好的人类，更好的星球》（播客）：https://youtube.com/playlist?list=PLsIBeGuDLMobk-h0NV5KOBjTEYlUxRJz0&si=4nH9_ub4T-cfv2Vc 西泽·米兰基金会：https://www.cesarmillanfoundation.org YouTube：https://www.youtube.com/user/CesarMillan 《更好的人类，更好的狗》：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 时间戳 00:00:00 西泽·米兰 00:03:54 动物本能与人类能量 00:06:31 精神、传递能量、工具：沉默、冷静与自信 00:16:48 赞助商：LMNT 与 Joovv 00:19:30 遛狗；群体秩序，工具：挑选幼犬 00:26:44 人类与狗的等级制度；迎接狗，工具：不看、不摸、不说话 00:35:11 冷静的狗，有结构的散步，工具：加重背包 00:44:17 赞助商：AG1 与 Eight Sleep 00:46:57 锻炼、纪律与关爱 00:50:23 与死亡的关系，灵性 00:55:30 人类能量，救助犬；感知压力 01:01:36 动物智力，猫；成为群体领袖 01:07:27 冷静的问候，将动物拟人化，安全与保障，焦虑的狗 01:12:41 安全与马，尊重狗；人类的自私，群体领袖 01:21:31 赞助商：Function 01:23:15 人类领袖；群体秩序，优先考虑关爱 01:32:17 选择人类伴侣，优秀的群体领袖 01:44:40 狗与测试界限，工具：冷静与自信 01:52:34 培养自我意识与自律，生活价值观 01:58:02 清理思绪，工具：冷水浸泡 02:02:22 纪念宠物死亡，庆祝，表达悲伤 02:12:13 理解能量，狗训练与努力 02:17:25 犬种与锻炼，寄养狗；绝育，骑跨行为 02:23:50 抚摸狗；吠叫与破坏性行为，工具：早期散步，挑战 02:31:31 精神与本能，训练人类；致谢 02:35:50 零成本支持，YouTube、Spotify 与 Apple 关注，评论与反馈，《Protocols》书籍，赞助商，社交媒体，神经网络通讯 免责声明与披露：https://www.hubermanlab.com/disclaimer

在本期Huberman Lab Essentials节目中，我的嘉宾是Kyle Gillett医学博士，一位在家庭医学和肥胖医学领域获得双重认证的医生，也是激素优化方面的专家。我们讨论了基于科学的工具，用于在整个生命周期中优化男性激素，包括血液检测、营养和运动在支持健康激素水平中的作用。我们还讨论了睾酮疗法、脱发、前列腺健康以及肌酸、左旋肉碱、东革阿里和法多吉亚等补充剂。 节目笔记：https://go.hubermanlab.com/pBONCAb 观看更多Huberman Lab Essentials：https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S&si=a1_sA7rUT-fE0OM5 时间戳 00:00:00 Kyle Gillett 00:00:20 男性激素优化、睾酮、工具：血液检测 00:02:17 饮食与激素健康、日记、维生素D、纤维 00:05:36 热量限制与睾酮 00:06:44 生活方式支柱：压力、人生目标 00:07:56 运动与激素健康 00:08:59 睾酮替代疗法（TRT）与年轻人 00:10:32 睾酮补充剂、肌酸与脱发；甜菜碱、剂量 00:14:16 左旋肉碱、形式、剂量、TMAO、大蒜与小檗碱 00:17:29 维生素D、硼 00:19:10 东革阿里（Longjack）；法多吉亚 00:23:56 睾酮疗法、剂量；副作用 00:28:32 克罗米芬、SERM与睾酮 00:31:06 酒精、芳香化酶与睾酮 00:31:58 前列腺健康与他达拉非、夜尿 00:33:59 脱发、咖啡因、非那雄胺、度他雄胺 00:36:02 致谢 #hubermanlab #science #health 免责声明与披露：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

在本期Huberman Lab精要节目中，我的嘉宾是莱恩·诺顿博士（Dr. Layne Norton, PhD），一位营养学、减脂与新陈代谢领域的专家。我们讨论了能量平衡与利用的科学，包括增肌减脂的实用策略。我们还涵盖了最佳蛋白质与纤维摄入量、人工甜味剂、种子油，以及动物蛋白与植物蛋白来源的比较。 节目笔记：https://go.hubermanlab.com/tb6gsLL 观看更多Huberman Lab精要内容：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 网站：https://www.hubermanlab.com 通讯：https://www.hubermanlab.com/newsletter 莱恩·诺顿博士 网站：https://biolayne.com Instagram：https://www.instagram.com/biolayne Facebook：https://www.facebook.com/LayneNorton X：https://x.com/biolayne 时间戳 00:00:00 莱恩·诺顿 00:00:20 能量平衡、卡路里摄入与消耗、食品标签 00:04:10 每日能量消耗；非运动活动产热（NEAT） 00:07:43 工具：平均体重；选择可持续饮食 00:09:24 工具：减重、蛋白质摄入与增肌 00:12:29 动物蛋白与植物蛋白、分离蛋白、大豆、乳清、亮氨酸、玉米 00:17:53 加工食品与卡路里过量摄入 00:19:43 人工甜味剂、减重 00:22:31 种子油、饱和脂肪 00:26:50 一水肌酸、剂量 00:30:02 建立自信；致谢 #hubermanlab #科学 #健康 #营养 免责声明与信息披露：https://www.hubermanlab.com/disclaimer